How to sleep well and be 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 where nervousness hurts us the most is the quality of sleep – our ability to repair ourselves and regain energy through rest.

In the next few lines we will review several tips specifically related to how to sleep well while being nervousAlthough it is clear that many of these steps involve taking action long before you go to bed.

    Tips: how to sleep while nervous

    The tips below are taken for granted because you have little time to go to bed. However, you should keep in mind that there are several factors which, implemented day to day not necessarily at the end of your day, can help you have a greater predisposition to fall asleep whether or not you experience anxiety and stress.

    For example, it is very important to keep a regular and constant sleep schedule in order to make the most of the time spent resting. On the other hand, eating well contributes to sleeping well, because malnutrition facilitates the onset of inflammatory processes and these make sleep difficult. With that said, let’s move on to the tips.

      1. Exercise, but a few hours before bedtime

      The exercise allows very well to release the tensions, on the one hand, and to make “detach” our attention from these thoughts which worry us, on the other hand. That is why moderate sports practice is a resource to consider.

      However, it is very important that you do not exercise for a few hours before bedtime, as this will not only make things easier for you, but also make it difficult to fall asleep. Ideally, perform this workout at least five hours before bedtime.

      2. Take a night shower

      Taking a shower about half an hour before going to bed can help you relax.

      While the mechanism by which this habit works to fall asleep is not clear, it is believed to be performing a task that has already been internalized by repeating it several times and is performed in an environment in where monotony and predictability prevail, both auditory and tactile. It makes the shower come back a kind of ritual that can lead us to a state similar to that of trance, In which we “disconnect” from everything.

      3. Avoid stimulants

      If you feel that nervousness is dominating you and may make it difficult for you to fall asleep, keep in mind that the problem it may get worse if you also consume stimulants such as coffee or any other product containing caffeine or the like. Avoid these foods or drinks.

      4. Don’t eat too much before going to bed

      Another problem with the lack of sleep that accompanies anxiety and stress is the fact that many people, noticing nervousness, they try to feel better by giving themselves a lot of food. This complicates digestion, which delays when you can start to sleep.

      5. Do not fall under the light of the screen at night

      One of the most popular customs with the adoption of the use of new technologies is the use of computers, tablets and smartphones in the evenings, when almost everyone has finished working or taking classes and can connect. This is a bad idea if you are having trouble sleeping, as exposure of the eye to light in the late hours of the night changes circadian rhythms, So the body is not sure if it is daylight or not.

        6. Practice relaxation techniques

        This trick is a classic for fighting anxiety and nervousness. There are several exercises that they contribute to the re-modulation of the hormonal body to lower the alert state of the nervous system. Many of them focus on better managing the way you breathe.

        7. Use white noise

        White noise helps to disconnect and can be used while lying down. For example, the sound of rain or the crackle of a campfire in the fireplace can be very relaxing, provided the volume is not too loud. Ideally, use long recordings so that they last until you have started to sleep.

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