Stress and anxiety can be caused by a variety of factors, including work, school, or family. There are many ways to manage stress and anxiety at home or at work. , but you may also find that some of these techniques can help with sleeping problems.
- Try a relaxation technique. One of the most effective ways to manage anxiety is through deep breathing and meditation. Take a few minutes to try out some guided meditation, or learn how to do deep breathing exercises yourself.
- Take care of your body. Eat a healthy and balanced diet, exercise, or do breathing exercises before bedtime to help relax the body and mind.
- Have a routine for sleeping and wake up times that work best for you. Some people require nine hours of sleep each day while others only need five-six hours a night. Figure out what works best for you so that it is not difficult to fall asleep when needed, but also can still wake up in time when necessary.
- Avoid caffeinated drinks such as coffee, soda, or tea before bedtime. These beverages can disrupt your sleep and make it hard to fall asleep, which can lead to anxiety or insomnia as a result of the caffeine withdrawal symptoms.
- Stop the social media. Social media can be a great source of entertainment on the go, but it has been shown to have a negative effect on sleep and anxiety. Studies have found that prolonged use of these sites can lead to delays in falling asleep and disruptions in REM sleep.
- Consider using an app such as Headspace, Calm, or Sleepio for guided meditation recordings or breathing exercises before bedtime instead of spending hours scrolling through social media platforms each night.
- If you are sleep deprived, exercise daily. A study published by the National Sleep Foundation found that people who exercise in the morning on a regular basis experience less sleep disruption than those who do not.
- If you cannot afford a membership to any of these apps, consider using Breathe2Relax or Headspace for 30-minute sessions instead of social media distractions before bedtime.
- Try to limit your time on these platforms before bedtime to one hour per night.
Some tips to help manage stress at work and home include:
- Take time for yourself during the day and do something that you enjoy. This can be anything from reading a book to taking a walk around the block.
- Practice deep breathing exercises. When we are stressed, our breathing becomes shallow and quick which does not allow our body to release the oxygen it needs.
- Set aside some time in advance to prepare for stressful days so that you don’t have to rush around when you get home from work
- Exercise regularly. Exercise releases endorphins which make us feel good and reduce stress levels .
- Manage your time wisely. If you have a lot of tasks to accomplish in your work day, it’s important to prioritize what needs to be done first and what can wait until after work.
- Focus on the good things in life! Eat a healthy diet, exercise, and make sure you get enough sleep every night.
