During stressful times, it is so easy to toss and turn in one’s bed, clock turning and no sleep in the horizon.
It happens to everyone.
However, making it a habit and a routine should not happen.
It is such an “easier said than done” topic insomnia and restless nights; however, there are remedies that one can do or take in order to help them fall asleep.
What happens when one is restless?
The simple common effects of someone who is restless are inability to shut of the mind or relax the body enough to fall asleep.
It is being stuck in the limbo of closed eyes and no sleep. Or even open eyes and restless body.
It may seem common to overthink, having the solitary internal dialogue regarding work, study or personal life.
There is so much importance in a good night’s sleep.
Insomnia can come in forms of difficulty falling asleep, waking up in the middle of the night, waking up too early and a restless sleep.
Stress and insomnia? The connection between the two
Reducing the hours of sleep per night could only decrease productivity the next day and can derive from a hormone called cortisol. (Healthline, 2020)
Cortisol is a hormone, fight or flight or also known as the “stress hormone” too.
By having high levels of cortisol, the body finds it harder to relax.
Therefore, by relaxing and taking time to decrease levels of cortisol, one can hopefully have a restful night.
It is also shown that, once someone has a restless night, higher levels of cortisol are released during the day. This could be because of increased alertness caused by the body after not sleeping.
Regardless, when a restless night becomes a habit, it will only create more stress and decrease the quality of sleep further.
Cortisol will not only affect the physical body, it will also affect the mood of the individual, which will decrease the rest one will get each night due to the mood they are in as well.
How to reduce chances of a sleepless night
Despite the fact that one cannot predict when a restless sleep will incur, one can reduce the chances and reduce the hours of twisting and turning by a few.
We have compiled a few of our favorite ways to reduce the chances of pulling an all nighter due to a busy mind.
1. Having a sleeping environment reserved for sleeping
If possible, it is best to keep the bed, or even bedroom, entirely for relaxing and sleeping. When the brain is used to only sleep in one place, it is most likely to do it again the next night.
2. Maintaining a regular sleeping time and waking up time
We are creatures of habit, by creating a routine, the brain and body will know when it is time to relax and wake up.
3. Exercising regularly
By exercising, endorphins are released, which better our mood and productivity; however, it also decreases the levels of tension in the body, therefore, making it simpler to fall asleep.
4. Breathing techniques
Try the 4-7-8 breathing technique next time you are struggling to fall asleep.
Inhale for 4, pause for 7 and exhale for 8.
We hope you have a restful sleep tonight!
