As you, good and sufficient sleep is very important for your overall health and fitness. You are always suggested to take enough sleep to protect yourself from different health issues. However, sleep deprivation has become a very serious issue these days. Almost everyone is suffering from sleep deprivation. Sleep deprivation is defined as the inability of people to fall asleep easily or sleep without any disturbance. There could be various reasons for sleep deprivation like health issues, financial problems, professional reasons, personal problems, stress and anxiety. These reasons could be different for everyone.
In this article, we will discuss how stress affect your sleep and tips to reduce stress to get better sleep.
How does anxiety affect your sleep?
Whenever you are stressed, your sleep gets disturbed for sure. According to studies, stress and anxiety is the main cause of sleep deprivation in most cases.
When you are stressed or anxious, your autonomic nervous system releases cortisol, the primary stress hormone. Scientists suggest that this cortisol is responsible for keeping you up at night.
According to many studies, anxiety and insomnia are closely linked to each other. Both stress and insomnia form a vicious circle of sleepless nights. Stress and anxiety disturb your sleep. On the other hand, lack of sleep intensifies the symptoms of stress and anxiety.
Therefore, it is very important to manage or handle stress and anxiety to get better and sufficient sleep. Here, we will discuss some hacks to beat stress and anxiety to get good sleep.
Make a bedtime routine
The bedtime routine involves some relaxing activities, which give you proper rest and help in falling asleep easily. This bedtime routine not only gives you rest but also helps in relieving stress and anxiety.
This bedtime routine varies from person to person. Some people prefer doing light yoga, some like reading, some like listening to music, others like taking a hot shower, etc. Whatever your bedtime routine is, it should be relaxing and you should follow it strictly.
Avoid or limit alcohol and caffeine intake at night
This is one of the most important points to notice and follow. Because what you eat and drink affects stress and anxiety a lot.
Caffeine is associated with stress and anxiety as it can intensify your feelings of anxiety and course, it can keep you awake, which may lead to sleep deprivation. According to studies, you should not drink coffee in the evening hours, at least 4-5 hours before sleeping. As it rakes to metabolize completely which can you awake late.
On the other hand, alcohol consumption disturbs your circadian rhythm leading to sleep deprivation. You may feel sleepy after alcohol consumption. However, you wake up repeatedly at night. It disturbs both the quality and duration of your sleep. If it happens regularly, it may lead to insomnia. Therefore, you should avoid alcohol and caffeine consumption before bedtime.
Try relaxation activities
Relaxation activities like yoga, meditation, mindfulness and deep breathing not only reduce stress and anxiety, they help in getting better sleep.
According to research, meditation and deep breathing reduce stress and anxiety. They also reduce blood pressure and heart rate as they increase when you are stressed. Therefore, you should regularly practice relaxation activities to relieve stress and anxiety.
The above-discussed tips are quite effective in relieving your stress and anxiety. Once your stress and anxiety are managed, you can get better and quality sleep. Therefore, you should follow these tips to beat stress and get better sleep.
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