Guide 2: Sleeping well when you’re stressed
It’s natural to feel stressed. Work, life, love, finances, family woes can keep our minds preoccupied with disruptive thoughts.
This can have a negative impact on our sleeping patterns because when we’re stressed – we just can’t fall asleep. Undeniably, all of us have experienced this at some time or another.
We end up lying in bed, counting sheep or recollecting whatever has happened throughout the day. It’s a vicious cycle – stress prevents sleep and lack of sleep impacts our mental well-being. When we get restless, we get up to have some milk or catch up on our favourite dramas.
We have some recommendations for you! However, you will require some self-discipline to ensure that it works.
Avoid your devices 2 hours before bed time1
The blue light emitted from screens, suppress melatonin, which is the hormone that dictates your sleep pattern. Taking breaks from our screens, particularly before bedtime, can help maintain that important sleep pattern through the night. You might want to avoid coming into contact with your mobile phone or computer screens for about 2 hours before bedtime. This calls for some discipline.
Watch your caffeine intake1
Most of us are quite reliant on caffeine, but it has a disruptive effect on our sleep patterns because it promotes alertness. Avoid drinking caffeinated drinks after 2 pm, this will allow enough time for the caffeine to leave your system before bedtime.
Breakfast is good for you!
Breakfast helps regulate our melatonin production. Pick a breakfast recipe rich with sleep-boosting foods, such as whole grains, seeds, nuts, yogurt and fruits including bananas and oranges in particular. These all contain nutrients that enhance the production of melatonin.
Rest at regular intervals!
It’s important to take a break every 60-90 minutes. That could simply involve leaving your desk for 5 minutes to walk around the office, read a book or fill your water tumbler in the pantry – this can help you take a breather to re-focus and to get a new perspective on matters.
Spend time with people who matter
It’s important, particularly when you’re stressed, to spend time with those who matter the most and who remind you what’s important in life. Ultimately, the burden is not on you alone – we aren’t superheroes in everything. Allocate time on evenings and weekends to spend time with your friends and family to help improve your overall well-being.
If you still aren’t resting well, you might want to consider seeking the advice of a medical professional, who might be able to give you some guidance on how to sleep well!