Ways To Improve Your Sleep Quality And Relieve Stress

Improve your sleep quality

Stress and anxiety are the two biggest problems in today’s generation. We people are always so busy with our schedules and hectic life. Coping with problems mentally, physically and emotionally, situations break us from inside. It is common to feel some weight over your chest with all these hectic life schedules. No matter how bad stress and anxiety are for your mental and emotional health, there are ways you can improve your sleep quality to the most extent.

You don’t need to challenge yourself or make drastic changes in your life. Here are a few simple things you can try to live a happier, calmer and beautiful life.

The habit of regular exercise

The habit of regular exercise and caffeine intake limits not only helps in staying physically fit but also helps in reducing stress and anxiety a lot. That’s true. Putting on some physical weight can actually help to relieve mental stress. Regular exercise helps in reducing the inflammation of stress hormones and keep the body and mind of a person fit. These benefits of regular exercise help to improve your sleep quality. So give at least 30 minutes to exercise daily and see these benefits :

• Low body stress hormones
• Improved sleep quality
• The feeling of confidence and competence

 Caffeine intake limit

Caffeine content such as coffee and tea are two really healthy beverages. They boost your mood, metabolism and mental and physical performance. However, too much caffeine intake can be dangerous for your health. Diseases and problems relating to your health can occur. Caffeine can lead to the following side effects :

• Increased anxiety and stress
• High blood pressure
• Increased level of body sugar
• Problem of insomnia
• Muscle breakdown and digestive issues

 The perfect caffeine intake limit is 400 gm per day. This is approximately four cups of brewed coffee.

Caffeine amount differs from product to product, so reading the content carefully is the key. However, a limited amount of caffeine helps in boosting the mood and keeps the mind active throughout the day, which helps in reducing stress and anxiety in your everyday routine.

Meditation

Meditation is a process of focusing your mind and controlling your thoughts. It is hard to practice and even harder to practice it daily. Mental and physical stress leads to an increased level of stress hormones. Mindfulness meditation reduces the inflammation caused by stress hormones and helps to relieve stress and anxiety. Meditate wellness coach can help you in learning the proper way to meditate and feel fresh.

Other benefits of meditation include:

• Controls anxiety
• Promotes emotional health
• Increases self-awareness
• Improve attention span and concentration power
• Improves the quality of sleep

Get enough sleep

You must get enough sleep to keep your mind healthy and fresh throughout the day. However, it’s not that easy to attain a healthy and quality sleep. Sleeping helps in reducing the stress and anxiety by keeping your mind fresh and free from problems.

When you achieve a proper sleep of approximately 8 hours as an adult, your body gets the required sleep that your body regularly needs. As mentioned above, it’s not easy to achieve the proper quality of sleep but with meditation, you can improve your sleep quality.

So to sleep better. Few other healthy habits that you can adopt are :

• Maintain the sleep and wake up time: Make your waking time and sleeping time the same for every day.
• Maintain proper lightening while sleeping: a partially dark or fully dark room, as required.
• Exercise daily
• Improved eating and drinking habits
• Wearing the most comfortable clothes
• Washing hands and feet before sleeping

Listen to music

No matter how silly it sounds, but listening to music actually has a lot of health benefits. Listening to music benefits your mental well being and physical health. It is also scientifically proven that listening to music benefits your IQ also. Good music also helps in relieving stress and anxiety because of it:

• Boosts Mood
• Keeps the mind calm
• Makes you feel happier
• Helps in better sleep
• Reducing depression
• Relaxed your body

Here’s a healthy tip: Don’t listen to sad or depressing music while being in a bad mood because it enforces the bad moments. While in a bad mood, listen to motivational music or music with calmer tuned and rhythm, to make your mind calm and distracting it from the bad situation.

Make yourself a priority

As easy it is to say, as difficult it is to implement. Making yourself a priority basically means to put yourself first, before you put anyone else.

This specifically does not mean being mean and rude, but to love and respect yourself enough to have the courage to say NO. When you respect yourself enough not to handle the extra drama, your mind eventually starts becoming more calm and relaxed.

No drama means no stress. While there could make a 1000 words blog on loving yourself, here a few tips you can try to prioritize yourself : 

• Laugh more
• Learn to say NO
• Give time to things you love
• Be creative and adapt new hobbies
• Take care of your skin and body
• Do things to make yourself happy

Challenge yourself

Challenging yourself does not mean to fight with yourself or the urge to become better than you were yesterday. It simply means to bring changes in yourself slowly.

Going too crazy to adopt new habits may result in an imbalance in your body and health and may have side effects. So go slow. Challenge yourself with new tasks and set goals. Try to complete these goals within a span of time. Simple tips you need to clarify this topic are :

• Set goals and complete them within a span of time
• Think of future
• Read books
• Start writing
• Make small changes in yourself: Like quitting habits of drinking too much tea, or too less water
• Accept your bad habits
• Appreciate your weak points

Problems of Stress and Anxiety begins with your thinking and way of handling situations. Take situations normally without exaggerating them. Think small and find happiness in small pieces.

Expect less and love animals. Adapt small habits and try being creative to improve your sleep quality and reduce stress. This is the key to live a happier, calmer and stress-free life.