When stress blocks you falling asleep
Restful sleep is an essential factor in health and well-being. Both physical and mental performance are closely related to adequate and healthy sleep. In stressful times, taking a break at night helps recharge your battery, but stress in particular can seriously disrupt your evening sleep.
If our thoughts are circulating and we can’t really shut off the day, it often leads to us tossing and turning in bed instead of contentedly diving into dreamland. A complete list of things to do in your daily life can shorten important rest periods. In the evening in bed, when external stimuli are reduced, the sensations of the day are processed. Many people also tend to think about the evening ahead. Is there enough time to master all the small and large tasks? Are the priorities set correctly? Can the requirements be too high? Too long to-do lists and too much stress often result in sleep disturbance.
The more sleep is needed, the harder it is to fall asleep
Stress is one of the most common reasons why a good night’s sleep is not an option. If the head is not resting, it also becomes difficult for the body to relax. This can build up internal pressure.
You probably know this yourself: you really want to get up the next morning refreshed and relaxed, as there may be an important meeting coming up. In the evening, however, you just don’t want to sleep in bed. You toss and turn, you keep looking at the clock, and as the night goes on and you haven’t yet escaped to dreamland, you become more restless. Everyday stress can make it harder to fall asleep, but the more we look for, the faster you fall asleep, the more pressure builds up and the more sleep you hope does not materialize. This can lead to an unhealthy cycle that can negatively affect your health and well-being in the long term.
How well people fall asleep varies from person to person. While some people seem to be asleep as soon as their head touches the pillow, others fall asleep for much longer. Depending on your personal sleeping habits and bedtime, restful sleep can be much shorter than your body would like. If the proper recovery phase is missing, physical and mental performance may suffer.
If you have trouble falling asleep or staying asleep for a long time and affect your physical and mental well-being, consult your doctor to clarify the causes. Most people struggle with temporary and situational insomnia from time to time. Balanced levels of melatonin can help shorten the time it takes to fall asleep. The body’s own sleep hormone naturally regulates the sleep-wake cycle.
Many preparations that can help you sleep gently and naturally contain melatonin. However, you should seek advice from a pharmacy or doctor’s office you trust before taking it. The effects of the body’s own melatonin can also be supported by healthy habits and natural aids. So you can do something yourself to cut down the time it takes to fall asleep and find a peaceful way to get a good night’s sleep.
Write down your thoughts and put them aside
A common cause of trouble falling asleep is a stressful everyday life or an overly complete to-do list. Both can mean that in the evenings in bed, when the body and mind need rest, the carousel of thoughts begins its lively ride. Its engine is fueled by the thoughts of the past day, plans and even worries for the coming day.
If you’re one of those people who can’t turn off in the evening because your head won’t let you rest, a diary may be the right strategy. There you can write down all your thoughts on the previous day. This helps to recycle what has been experienced and to exclude yourself from it. At the same time, the diary gives you the opportunity to write down your thoughts and plans for the coming day. Have you thought of something else that you absolutely want to do tomorrow or tell someone? Write it down and your head won’t have to bother with it again until you get a good night’s sleep.
When everything is written down, close the diary, deepen your breath and tell yourself with a kind of mantra that there is nothing left for today and you can rest. Jotting down thoughts is the perfect evening routine for stressful everyday life and can be wonderfully incorporated into many bedtime rituals
integrate. A soothing cup of tea, warm milk or relaxing music can emphasize this ritual that is as beautiful as it is effective.
Gentle exercises before bedtime
Exercise is a great counterbalance to the excessive work of the brain. However, for extra relaxation before going to bed, you should choose some gentle exercises.
A walk in the gentle evening air clears your head and helps you come back to the here and now. Especially in nature, a walk is a good remedy for too much mental cinema.
A gentle yoga session focused on relaxation and breathing is also a perfect preparation for a restful sleep. Choose exercises that will allow you to gently relax your entire body and let go of the tension of the day. Some yoga exercises can be practiced in bed. With a final breathing sequence, such as the 4-7-8 breathing technique often practiced in yoga, you fall asleep in a relaxed manner.
Progressive muscle relaxation
This relaxation technique was developed by Dr. Developed by Edmund Jacobson in 1959. It is about consciously tensing individual muscles of the body in order to relax them effectively. You should allow yourself 30 minutes for the session in which you will not be disturbed. Ideally, sit comfortably in a recumbent position and provide soft lighting and, if necessary, quiet relaxing music.
The progressive relaxation of the muscles is accompanied by deep, steady breaths. Each muscle group is tense for approximately five seconds and then relaxed again. Start at the calf of the left leg, then work your way up the thigh and right leg to the facial muscles. At the end of the exercise, take a few deep, relaxed breaths. To better enter progressive muscle relaxation and use it effectively as a tool to help you fall asleep faster, you can attach an audio file. Just choose the voice you like and let it gently accompany you to sleep.
Autogenic training also helps to relieve tension and stress, calm the head and help the body find inner peace. Through the power of thought suggestions, you actively support your body and mind in letting go and relaxing.
Autogenic training can take the form of cognitive relaxation or accompany you on your dream journey into soft dreams. Find out here what is especially good for you and helps you break away from the stress of everyday life. There are many variants of autogenic training available on the Internet. Find your way to perfect relaxation