Peaceful sleep is the least a person deserves, after a tiring day. It’s also vital for the overall health of a person. Unfortunately, a vast number of people all across the world deal with sleep difficulty due to stress and anxiety. How to sleep when stressed and anxious? That’s a question on many minds. Let’s check out some remedies and prevention to insomnia.
A minimum of 7 hours of sleep is something that all adults need for a healthy state of mind. Irregular sleep patterns, sleeplessness, or other similar symptoms may result in physical and mental issues and could have various causes leading to it, like stress, depression, hyper-thinking, etc.
Natural Remedies for Insomnia and Anxiety
The simple solution to insomnia is meditation. It’s the most effective method as it calms your brain by reducing the activity in the DMN region. It also improves the brain’s performance on many different levels. How to get into the meditative state?
Some find focusing on their breath movement an easy way to drift into the meditative tranquility. You can find any distraction to focus upon; meanwhile, the thoughts will subside. Mindfulness meditation has also been found to uplift the state of mind and restore proper sleep patterns. It requires one to do nothing but stay aware with a sense of detachment and disinterest. Just watch your mental content without concern or involvement.
Another easy way to get rid of the excessive thoughts in your mind that create anxiety is ‘mantra repetition’. So, if you are thinking about how to sleep when stressed and anxious, chanting or listening to Mantras can break the negative flow of thoughts that has been disrupting your peace and stealing your sleep.
Though, it may be true that Mantras trigger some aspects of your brain to achieve positive results in life. We at-least we know that it can help restore sleep and cut through the dense mass of negative energy in your mind. A 2015 study showed that those who continued using mantra over the course of a week slept easily and deeply.
Yoga has many benefits; however, some people associate it with merely physical stretching. Yoga is more than just stretching. With yoga, you practice different breathing methods and positions that improve blood circulation as well as positively impact your mental health.
Pranayama and Asana together are natural remedies for insomnia and anxiety. If you inculcate yoga in your daily routine and perform it with accurate postures and the right breathing methods, it can contribute to your overall health along and restore proper sleeping pattern. Yin and restorative yoga can be a great option for you. Yoga is also a major stress reliever and it can cure many different illnesses.
Mental stress and anxiety can also be assuaged by taking good care of your physical self. There are massages designed to eliminate any sort of stress in your body and this also helps treat insomnia. If you cannot find a professional massage therapist, you can even do so yourself. A gentle massage with some essential oils before bed can help calm your mind for sleep.
A low dose of melatonin can also help enhance the quality of your sleep and restore proper sleep patterns. Our body produces melatonin on its own and that helps us fall asleep. But when our own production is not enough to assist our mind to go to sleep, an external dose would be useful. But it alone would not help restore the sleep pattern. If something is bothering you it will help to deal with it and also take melatonin 2 hours before sleep. Use it wisely and safely or there could be some side-effects.
Lavender Oil has many applications when it is applied physically, however, when consumed orally it can help with depression and insomnia as well. Lavendar can improve mood, reduce pain, and most importantly promote sleep. So if you are worried about how to sleep when stressed and anxious, Lavender could be an effective remedy. Read more: Best Smelling Essential Oils for Home
As they say, prevention is better than cure. It’s also important to find the root cause of sleep disorder before you turn to the remedies. You won’t want to just get rid of the symptom for it to manifest as some other illness.
Anxiety remains the number one cause of sleep difficulty. Some report having mini panic attacks when falling asleep. This may happen when the mind is unable to relax even though it is tired and needs some peaceful sleep. Rapid breathing and restlessness are some other symptoms of anxiety.
Sleep disorders or waking up in the middle of the night can happen if you sleep without being properly hydrated. Keep water next to your bed before sleeping and make sure you consume plenty throughout the day.
Consuming a large amount of a product with caffeine right before you sleep can also lead to a racing heart and prevent sleep.
Drinking alcohol increases your heart rate. If you drink too much before sleeping, you may experience symptoms like headache, nausea, dizziness, and a racing heart.
If you frequently experience waking up with anxiety heart racing or deal with insomnia, you may need to reconsider your lifestyle and habits. Sleep is very essential to your well-being and especially your mental health. A good night’s sleep can rejuvenate you and prepare you for an exciting new day.
Follow these natural remedies for insomnia and anxiety and also make sure that you don’t stay up unnecessarily or consume too much alcohol or caffeine before sleeping. Moderation and a healthy routine can help you sleep easily and timely.