Stress is a response to difficult and challenging situations, but it is also a response to everyday life. It affects us emotionally, physically and behaviorally. The right amount of stress can help us perform our best, stay alert and energetic. But too much stress can make us tense and anxious and is the No. 1 culprit causing sleep problems.
How does stress affect your sleep?
Stress is the most important factor that affects the quality of your sleep. It can lead to problems such as difficulty falling asleep, waking up more often during the night and sleeping more superficially. This is because stress can increase production of the stress hormone cortisol, which keeps you alert and can disrupt sleep. In addition, worry and anxiety that often accompany stress can lead to worrying at night. It is essential to find ways to reduce stress and practice relaxation techniques to promote a good night's sleep.
Tips to manage your stress for a better night's sleep
Using these tips you can reduce your stress and sleep better:
Find out where your stress comes from
The first step to getting a handle on stress is to find out what causes it. Take a good look at your physical condition and your daily activities. Are you hurt? Are you overloaded at work? Once you've identified your stressors, you can take steps to reduce them.
Try relaxation techniques
Practicing relaxation techniques, such as meditation, deep breathing or yoga, can help you reduce stress and prepare for a good night's sleep. These techniques can calm your mind and help you let go of negative thoughts. Start with a few minutes per day and gradually increase the duration of your relaxation sessions.
Create a regular sleep routine
Choose a regular time to go to bed and wake up, even on weekends, to get your body used to a regular sleep pattern. This helps regulate your internal biological clock and promotes deeper sleep. Create a pre-sleep ritual, such as reading a book or listening to soothing music, to relax your mind and prepare for sleep. Avoid using electronic devices, such as smartphones and laptops, before bedtime as the blue light can disrupt your sleep.
Make a To-do list
Keeping a to-do list for the next day can help reduce stress and improve your sleep. Write down what you need to do the next day and organize your thoughts. This helps prevent you from worrying at night about what needs to be done tomorrow. Making a list gives you a sense of control and helps you sleep more peacefully at night. Make sure you set realistic goals and priorities so you don't become overwhelmed.
Talk about your concerns
By expressing your thoughts and feelings, you can experience a sense of relief and reduce your stress levels. This can also help you solve problems or gain valuable insights into how you deal with stress. It's important to be open about what's bothering you and look for supportive people who will listen to you. Talking about your worries can reduce an emotional burden and contribute to a more relaxed mind and a better night's sleep.
Limit naps
Avoiding long naps will help you fall asleep better at night and experience deeper, more restful sleep. It is essential to stay active and keep yourself busy during the day to reduce the need for naps. However, if you can't do without a nap, make sure it's short and doesn't take place too late in the day so it doesn't disrupt your nightly sleep.
Support your body
Supplements can be a very good addition to support your body in a natural way. The Metis Sleep & Nervousness duo is an effective combination that helps your body to fall asleep faster and wake up less often during the night. This is done by also tackling the biggest cause of poor sleep quality, namely stress. Underlying tension and worry have a significant impact on your night's sleep and sleep quality. That is why, in addition to our Metis Sleep 08, the duo also includes the Metis Anti-Stress 03. This contains ingredients such as Ashwagandha KSM-66® and Magnesium, which contribute to normal resistance to stress and thus provide support for a good night's sleep.
Pharmacist Dirk
Founder Metis Supplements
