Many people have problems sleeping. One of the most common factor that causes this problem is the increase in stress
in our daily life due to several reasons such as work, unfulfilled responsibilities, etc. We need to keep those things in
check. Though we might not be capable of eliminating stress completely, we can help ourselves by minimizing the stress in
our lives. Besides we do not want to eliminate stress completely. Some amount of stress is required for us to achieve doing
a lot of tasks that is necessary. So here are some tips which can help in reducing the amount of stress from our day to
day life and to get a good night’s sleep.
Exercise is a well known cure for many psychological issues and is often suggested by the counsellors to the patients. Exercises are indeed vital for us to stay fit and strong – mentally, emotionally and physically. Regular exercise stimulates our pituitory gland to produce happy hormones that make you feel good and energizes your body that keeps you active for the day which in turn makes you tired and helps you to sleep better.
There are different kinds of exercises you can do like cardio, weight lifting, yoga, pilates, etc. Yoga for example is known to eliminate unwanted feelings and emotions stored in your mind and body and helps to relax the mind and body releasing the stress.
Meditation is an Indian art practiced by the sages since thousands of years ago. They practiced it to keep their mind under control and to attain spiritual moksha. Don’t worry. You don’t have to dive into the spiritual aspects in order to reap the benefits of meditation. All you have to do is concentrate on the sound of your breath or visualise something in your mind and concentrate on it while keeping eyes closed. Do this daily for at least 15 minutes.
Meditating daily helps to keep your mind calm, focused and in control. The breathing meditation (called pranayama in Indian Hindu) helps to calm your mind, soothe stress and attain peace if done regularly. Since you are more focused, you can get daily work done faster and better which brings in more peace and less stress. So. you get a better and sound sleep.
3.Stay active during the day time.
Staying active during the day time like engaging in activities like work, games, etc makes your mind and body tired while keeping you focused in productive and positive things. Since you are engaging your time in productive activities, you are also self assured which leads to less stress and more peace. The gained peace and tired body is sure to make you sleep like a baby.
4.Find a hobby for yourself.
Many people think that hobbies are a waste of time. But did you know that hobbies are a great way to spend some positive time daily? When you are engaged in a hobby (for the sake of hobby and to have fun), you are motivated, positive, entertained, interested and happier. If you engage in a hobby for one hour daily, you are cutting one hour of time spent on negative thoughts daily. You are also learning while having fun and that adds to your self satisfaction and personal growth. That means reduced stress and a better sleep.
Laughter is said to be the best stress buster. It activates the release of endorphins which help to soothe stress. It can stimulate circulation and help in muscle relaxation both of which can help to reduce some of the physical symtoms like muscle stiffness and uneasyness that are caused by stress. It also helps to reduce anxiety and mild depression and make you happier. You can connect better with other people if you laugh often. So don’t fee shy. Laugh like a monster and sleep silently during bed time.
6.Visualize the events of the day before you sleep.
If you are still unable to sleep, do not worry. Visualize the events from the moment you woke up to the moment you are trying to sleep in the present. Try to remember and visualize every single details of the day (eg: you opened your eyes in the morning, you saw the ceiling, you yawned, you stepped out of the bed, you picked up your toothbrush, you put paste on the toothbrush, etc. Just try to remember and visualize every single detail possible. You are sure to sleep before you realize. This exercise also has the added benefit of improving your memory, mindfulness and awareness. You could even learn some things from your daily activities.
An alternative to the visualisation technique is to keep listening to the sound of your breath. Let the thoughts come and go and stop trying to fight them away. Just bring back your focus on the sound of the breath. This is actually how pranayama or the Indian breath meditation is done. You are not supposed to sleep while doing it for meditation but since you are not meditating, its OK to sleep.