How to steal your sweet dreams quietly?

If the last few months have brought episodes of insomnia or morning awakening, we’ve got practical tips for you.

It’s normal to be overwhelmed by a situation is beyond your control. And coronavirus fits this description for the majority of people. However, while getting a restful night’s sleep is crucial for your emotional and physical health, it may be the first to go through during times of anxiety.

If you’re not out for work, are not physically active throughout the day, and feel more stressed, it may affect sleep quality. sleeping. According to Jesper Enander, the Chief Psychologist at KRY/Livi.

If you’re struggling with sleep frequently this can affect your mental, emotional and physical health.’

Here are a few ways that your sleep could be struggling.

1. You can’t sleep

If you’re in bed, worrying about your body is at a high alert. Instead of settling down to sleep, it will continue to release stress hormones like adrenaline and cortisol. If you’re stressed out, and you get to bed instead of falling the level, they remain high making you more awake and alert.

2. You’re waking up in the early morning hours

If your body produces excess cortisol, you may feel a sudden awakening at 3-4 am. Cortisol is a hormone that aids in the regulation of the body’s processes, such as metabolism, blood sugar levels and inflammation. However, excessive production over a long period of time disrupts sleep.

3. You’re experiencing vivid nightmares

Are your dreams becoming more intense lately? Social researchers from the The University of Swansea’s Department of Psychology have said that many are reporting more vivid and long-lasting dreams after the pandemic. With the increasing number of people working at home, they speculated that people are sleeping longer in the mornings, and experiencing increased non-rapid eye motion (REM) sleep which is the time when dreams become more vivid. Many people are more anxious and concerned about the current events that are happening in the present, which is why it’s not unexpected that dreams are becoming more intense,’ says Enander. Dreams are among the ways we deal with what’s going on in our lives. If you’re feeling more stressed, it’s the result into your dreams.’

How do you deal with stress to improve sleep quality

However you feel stressed, anxious or overwhelmed you feel about your present situation, it’s possible to combat the body’s response to stress.

Try a 5-minute mindfulness session

In case you’re overwhelmed due to stress, regular meditation may result in changes in the body’s chemistry that make you feel mentally and physically calmer. Try this for 5 minutes or more

• Find a quiet spot to relax and unwind in a quiet area where you won’t be interrupted
• Close your eyes
• Exhale slowly and inhale deeply. Be aware of each breath.
• You may also pick one of the mantras or words like ‘love “joy,” “peace” or ‘perfect health’ to concentrate on it.

Try yoga for relaxation.

Yoga is a great way to relieve anxiety and stress. Now, studies show it helps sleeping too. Try these three yoga postures before bed:

• Legs on the wall Sit on your side against the wall, while your feet are straight towards the front. Begin by gently lowering yourself on your back and lift your legs straight towards the wall. Keep your arms and hands in a relaxed position at your sides.
• Pose of a butterfly lying – Lay on your back with your feet flat by lowering your knees to the sides, rubbing both soles of your shoes together
• Pose for relaxation Relaxation pose: Lie down on your back and keep your legs and arms straight but at ease. Keep your hands wide with your palms raised. Your ankles should be open towards the sides.

Keep each posture for between 1 and 5 minutes Breathe slowly and deeply.

Do a quick breathing exercise

When you breathe slowly and deeply, you inhale more oxygen, which brings lower your pulse and heartbeat. In the evening, or if you get up early in the morning, lay down and concentrate on your breathing. Take a breath in for four seconds, then exhale slowly and exhale with ease for 4 seconds. Repeat for 1-5 minutes.

Discuss your goals

One method to gain a sense of the emotions you’re experiencing is to discuss your dreams. This is helpful since dreams can represent the things that happen in your everyday life, and they can reveal what’s happening to you emotionally.

You will sleep better if you have an excellent pre-bed hygiene routine

Alongside reducing stress There are a number of simple, effective actions you can follow to ensure you get a good night’s rest. Enander suggests the following:

• Make sure you establish a routine and get to bed every night at the exact time each day
• Be sure that your bedroom isn’t overly hot or cold. The ideal temperature for sleep should be between 14-18°C (60-64F)
• Take a bath for at least 90 minutes prior to you go to bed. This reduces your body’s temperature, which signals your brain that it’s time to sleep.
• Beware of stimulants like tea, coffee, alcohol and energy drinks up to six hours prior to the time you intend to fall asleep
• Regularly exercise, each day. If you’re not exerting enough energy physically it’s harder to go to sleep. Ideally, you should do this outside in the daylight hours (if you are able) because daylight can help regulate your sleep/wake cycle.
• Practice some type of meditation prior to bed, like meditation, yoga, or breathing exercises.
• Avoid watching your news channel or something that could make you feel stressed the last evening
• Make sure you use your bedroom exclusively to read, sleep or creating love, so you don’t have to associate it with work or other pursuits.
• Make sure that technology is out of your bedroom, as the blue light of mobiles and laptops can make you sleepy (it hinders your body from making enough sleep hormone the melatonin).