How to improve sleep quality despite stress

Many city dwellers experience daily stress related to work or personal relationships. In itself, chronic stress negatively affects the body. And first of all, the quality of sleep suffers, which entails other problems. How to improve sleep if you can’t refuse stressful work yet?

The editors of estet-portal.com will tell you about how to quickly fall asleep and sleep soundly all night so that the morning is really good.

• How to improve sleep: getting ready to properly rest at night
• How to improve sleep: change lifestyle

How to improve sleep: getting ready to have a proper rest at night 

In order to fall asleep quickly and fully relax, you can use different techniques that help our body fall asleep faster:

• Be quiet before going to sleep, such as reading a book or meditating, and do not use electronic gadgets 2 hours before bedtime;
  
  
• refuse to watch or read the news in the evening – more often such information turns out to be negative, therefore it only increases stress and contributes to feelings, and it is difficult to fall asleep in this state;
  
  
• take a walk in the evening for a couple of hours – this improves the process of falling asleep and sleep itself, besides, fresh air relaxes the nervous system, has a positive effect on the whole body;
  Take a warm, but not hot, bath with lavender essential oil – this herb is known for its soothing properties;
  
• 
  drink chamomile tea or lemon balm before bed.
  
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All this will help the body to gradually get rid of stress and properly tune in to rest. You will fall asleep faster, and the dream itself

will be stronger.

How to improve sleep: change your lifestyle 

How easy it is for us to fall asleep is directly related to lifestyle, and not just how we prepare for sleep. If you have a stressful job – and you can't get away from it – it is important to arrange home life in such a way that the rest is of high quality and complete.

Read also:

How to fall asleep quickly: sleep, my joy, sleep

Try these tips:

1. The last meal should be at least three hours before bedtime. It should not include fatty or spicy foods. Also give up meat – the process of its complete digestion takes up to 5 hours. Because of this, sleep will be superficial, there will be heaviness in the stomach, which will make it difficult to fall asleep in principle. 

 

2. Get in the habit of going to bed at the same time every day. This will help the body develop a specific algorithm – and he will get used to falling asleep at a certain time.

 

3. Find the right mattress and place to sleep. It is best if the mattress is not too soft, and the pillow – high. 

4. The sleeping room should be cool, so always air it out before going to bed.

5. If necessary, sleep separately from your spouse. Very often this is the cause of difficulty falling asleep.

 

6. Get a humidifier – sleep problems also appear if the air in the room is too dry. This happens because it becomes worse to breathe, the mucous membranes dry up. Therefore, you can buy a humidifier or just put a small jar of water. 

 

7. Remove all sources of noise and light – even a quietly ticking clock or a glowing TV dial can interfere. Only in silence is a full sleep possible.

Read also:

The hormone of sleep and long life: what threatens melatonin deficiency

How to improve sleep?

– This is not as difficult to do as it seems. It is enough to develop certain rituals before going to bed, go to bed at the same time, create a comfortable microclimate in the room. Full sleep – one of the guarantees of our health. And if you have a stressful job, then you can’t do without a good rest.

Read also:

Aromatherapy: ways and rules of using essential oils

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