How to sleep well being nervous, in 7 tips
Stress and anxiety are part of a group of psychological and physiological phenomena that affect our health in a very negative way, and through different "chain effects". One of the areas of life in which being nervous is harming us more is in the quality of sleep, that is, our ability to repair ourselves and recover energy through rest.
In the next lines we will review several tips related just with how to sleep well being nervous , although it must be clear that many of these steps involve acting long before going to bed.
- Related article: "10 basic principles for good sleep hygiene"
Tips: how to sleep being nervous
The advice you will find below is given assuming that you have a short time before going to bed. However, you should bear in mind that there are several factors that, implemented on a day-to-day basis not necessarily at the end of your day, can help to have a greater predisposition to fall asleep regardless of whether or not you experience anxiety and stress.
For example, having a regular and constant sleep schedule is very important in order to make the most of the time spent resting. On the other hand, eating well contributes to a good sleep, since malnutrition facilitates the appearance of inflammatory processes and this makes it difficult to sleep. That said, let's move on to the tips.
- Maybe you're interested: "The 7 types of anxiety (causes and symptoms)"
1. Exercise, but hours before going to bed
Exercise goes very well to release tensions, on the one hand, and to make our focus of attention "disengage" from those thoughts that keep us worried, on the other. That is why the moderate practice of sport is a resource to consider .
However, it is very important that you do not practice exercise a few hours before going to bed, as this not only will not make things easier for you, but it will give you problems to fall asleep. The ideal is to perform that exercise session at least five hours before going to sleep.
2. Stick a night shower
The simple act of taking a shower about half an hour before going to bed can help you relax.
Although the mechanism by which this habit works to fall asleep is not well understood, it is believed that it has to do with performing a task that has already been internalized by repeating it several times and that is carried out in an environment in which monotony and predictability prevail, both through the auditory as well as the tactile. This makes the shower turn into a kind of ritual that can lead us to a trance-like state , in which we "disconnect" from everything.
3. Avoid stimulants
If you feel that the state of nervousness dominates you and can give you problems to fall asleep, keep in mind that the problem it can get worse if you also consume stimulants like coffee or any other product with caffeine or similar. Avoid these foods or drinks.
4. Do not stuff yourself with food before going to sleep
Another problem related to the lack of sleep that comes with anxiety and stress is the fact that many people, feeling nervous, They try to feel better by binge eating . This makes the digestion complicated, which delays the time when you can start to sleep.
5. Do not expose yourself to the light of the screens at dusk
One of the customs that have become more popular with the adoption of the use of new technologies is the use of computers, tablets and smartphones at nightfall, when almost everyone has finished working or attending class and can connect. This is a bad idea if you experience sleep problems, because the exposure of the eye to light late at night alters circadian rhythms , which makes the body not know very well if it is day or not.
- You may be interested: "Circadian rhythm disorders: causes, symptoms and effects"
6. Practice relaxation techniques
This advice is a classic to combat anxiety and nervousness. There are several exercises that contribute to the hormonal modulation of the body to lower the alertness of the nervous system. Many of them put the focus on better management of the way they breathe.
7. Use white noise
The white noise helps to disconnect, and can be used at the same time in which you remain lying in bed. For example, the sound of rain or the crackling of a bonfire in the fireplace can be very relaxing, if the volume is not too high. Ideally, use long recordings, so that they last until after you have started to sleep.
