Is your math getting better by counting sheep? Almost everyone has lost sleep at one time or another from stress. Although seemingly nonserious, sleep deprivation can cause depression, anxiety and a weakened immune system. You can take steps to manage stress and ensure plenty of rest to keep you at the top of your game.
Lifestyle Changes
If you take your worries home with you, or your mind keeps you up by replaying the events of the day, try to relieve your stress by starting an exercise routine. Workout sessions rid your body of pent-up aggression. Many people have problems sticking to a schedule. Try joining a class. There's something about paying money upfront that encourages people to attend regularly. Yoga provides a way both to meditate and to burn calories. Numerous classes teach students breathing exercises, positive visualization tools and stretching.
To replace some of those burnt calories, eat meals filled with tryptophan--a chemical that promotes sleepiness. Tryptophan-rich foods include turkey, tuna, milk, yogurt and bananas. Unlike these sleep-inducing foods, certain foods have tyramine in them, which makes your brain release the stimulant norepinephrine. Refrain from eating tyramine-laden foods for dinner like spinach, tomatoes, sausage, bacon and eggplant. A perfect recipe for a sleepy-time cocktail includes milk, ice, banana and sugar-free yogurt.
Caffeine
Morning cappuccinos, midmorning coffee fill-ups, and afternoon coffee runs can make any individual anxious and unable to sleep. Limit your coffee intake and don't drink anything with caffeine in the afternoon. Other sources of caffeine include coffee ice cream, chocolate, energy drinks and sodas.
Herbs
To combat stress, take a daily regimen of herbs to induce relaxation. The famous kava kava can help you set down the worries of your day and promote restful sleep. Valerian root has lots of promise for those spending nights staring at the ceiling. Other helpful herbs include lemon balm, skullcap, passionflower and California poppy. Chamomile tea not only can help you sleep, but also may improve your immune system.
Stress-Reduction Techniques
Identify the stresses in your life and make a list. Are there goals or desires on your list that you can work toward, such as getting a better job or finishing school? Make a realistic to-do list. By identifying the steps you'll need to take, you can construct a plan that won't be overwhelming. What about the things that you can't control? Find out the emotions associated with the stress in your life. Write in a daily journal to help you see patterns. Many people have stressful relationships. Learn to understand how people's influences impact your feelings. You may decide to give up trying to change people. This will help you accept people or situations and react to them differently. For all of the small stressors, write them on a piece of paper before bed and let them go for the night. Most things seem worse in the middle of the night. Accept the fact that there is nothing you can do while you sleep. These methods allow you to change the way you deal with stress.
Sleep Schedule
Stay on a sleep schedule for a couple of weeks. Set your alarm for the same time every day. Refrain from any napping during the day. Eat well-rounded meals with little sugar. Get involved in an exercise program. Eat at a regular time at night and three hours before bedtime. Take a hot bath or jump in the whirlpool for 10 minutes. Before bed, use some the the stress-reduction techniques like a stress journal. Then create a tranquil bedroom free from noises, light or distractions. If you enjoy calming sounds, purchase music or nature sounds. Allow your mind to clear or have a relaxing image to go to. With some changes to your lifestyle, you will be able to enjoy a relaxing night of sleep.
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