Calm down, rest up.
It’s a catch-22: when you’re stressed it’s difficult to get a good night’s sleep, but a good night’s sleep will help lower your stress levels.
Stress is a very basic response that allows us to adapt, respond, and cope with environmental threats, social and economic demands, and changes. A certain amount of stress is necessary for normal, safe, and efficient human functioning. But when a normal stress response becomes prolonged and uncontrollable, the stress response can break you down both mentally and physically. This continued-no-relief stress feeling is called ‘distress’ – a negative stress reaction. Distress can disturb the body’s internal balance or equilibrium, leading to physical symptoms such as headaches, an upset stomach, elevated blood pressure, chest pain, sexual dysfunction, and problems sleeping. Emotional problems can also result from distress. These problems include depression, panic attacks, or other forms of anxiety and worry. Research suggests that stress also can bring on or worsen certain symptoms or diseases. Stress is linked to 6 of the leading causes of death: heart disease, cancer, lung ailments, accidents, cirrhosis of the liver, and suicide.
That’s why Sleeprate has compiled a few tips to help you manage your stress before it starts wearing you down:
1. Choose your reaction: When people lie awake in bed at night, their minds debrief the activities of the day. Overthinking a stressful event and getting worked up again can make your body hyper-aroused and make it difficult to relax into sleep. Fighting thought about a certain situation or trying to pretend it didn’t happen will only make you think of it even more. Try recognizing the situation that has occurred, and decide to put it aside, even if just for the night.
2. Make a list and check it off: Providing a sense of accomplishment at the end of the day will help your mind deviate away from the “I haven’t done anything today” feeling that stresses you out. During the day try to reflect on your thoughts and “catch” negative thinking patterns in action – and replacing it with answering – “what’s good about this situation?”
3. Slow down on the caffeine: People who maintain stressful schedules tend to drink more caffeine to boost their productivity throughout the day. However, drinking caffeine too close to bedtime can hinder your ability to fall asleep, even if you are tired.
4. Establish a regular, relaxing bedtime routine: Choose a time when you normally feel tired, so that you don’t toss and turn. Try a calming activity for an hour before bed such as reading a book, stargazing, meditating, or taking a bath. Try not to break this routine on weekends when it may be tempting to stay up late. Also, stay away from your bed during the day, and go to bed only when you feel tired and ready to go to sleep.
5. Monitor the quality of sleep with Sleeprate: When you know something is interrupting your sleep, you can take steps to change it. Sleeprate evaluates sleep objectively based on the connection between your heart rate monitor fluctuations and its regulation. This also allows for continuous monitoring of stress during the night and its correlation to the quality of sleep you’re getting.
Sleeprate offers a sleep solution that works with or without a connected wearable, providing professional-grade features that help you gain insights about your sleep, control your sleep habits, improve your sleep quality, and feel better during the day.
Based on CBT-I (Cognitive Behavioral Therapy for Insomnia) state-of-the-art practices, the first-line recommended treatment for insomnia and other sleep deficiencies, Sleeprate is the most comprehensive digital sleep improvement program available today.
Too Stressed to Read??
To view these tips in infographics, click here 😉