What can you do to fall asleep during stressful and difficult times?

Sleep is one of the most important factors affecting our physical and mental functioning, our ability to fight disease and develop immunity, our metabolism and chronic disease risk, and plays a critical role in the functioning of all our body systems. Sleep, which energizes our body and mind daily, gives us the strength we need, heals our nervous system and strengthens our immunity, is of great importance for people of all ages, from a newborn child to adolescence, from adults to the elderly. However, our sleep patterns can be disrupted from time to time due to some negative factors, and many of us may encounter situations that threaten our physical and mental health because we don’t get enough sleep. In addition to the stress and anxiety caused by personal issues, social and global negative events can also keep us from falling asleep.

Emotions that take over our minds such as pain, sadness, helplessness, anxiety, the guilt we have experienced in this complex process we have gone through since the devastating earthquakes, the news we have learned, the heartbreaking images we have seen, and the deep the wounds that are open in our hearts concern most of us.I couldn’t sleep last night‘ might cause us to use this sentence often. While it may seem impossible to have quality sleep in such a complex process, we need to focus on improving the quality of sleep so we don’t endanger our own health and stay strong. If you also have trouble sleeping during this period, it may help you realize that the shared pain we share, the empathic power we feel, the stress, anxiety and fear that is increasing day by day, are causes that are not let us sleep for years. from U.S.

Although negative thoughts and disturbing emotions caused by the intense sadness we experience are the main causes of our sleep problems these days, there can be different reasons that affect the quality of sleep: lack of hygiene, excessive consumption of caffeinated foods such as coffee . and tea; prolonged exposure to the blue light of screens such as phones and tablets. Factors such as exposure, nightmares, uncomfortable, itchy, or sweaty pajamas, pillowcases, sheets, or noisy environments can also make it difficult to fall asleep; This can reduce the quality of sleep. So what can we do to restore sleep patterns? Here are tips on how to fall asleep during stressful and difficult times:

Make your bedroom comfortable

First, make sure the physical environment is ready for comfortable and comfortable sleep. Make sure your bedroom isn’t too hot or too cold, turn off annoying lights, and provide a peaceful environment. Don’t wear pajamas that are too loose or too tight for you, opt for bedding sets made from non-sweating and non-irritating fabrics. If you wish, you can also read our article on choosing pajamas and bedding for a comfortable sleep. Also, if you’re undecided about sleeping in socks, you can also check out our article How Sleeping in Socks Affects Sleep Quality.

Decide how you will sleep

If you have a friend with a furry paw and you get into bed with him, you might change your mind. A Mayo Clinic study notes that dog owners are more likely to wake up at night when sleeping with their pet. Instead of sleeping with your little friend, you can reduce your stress levels and go to bed more peacefully by cuddling and playing with him before bed. On the other hand, sleeping with a partner can improve the quality of your sleep. Studies show that people who sleep with their partner fall asleep faster. For more information on this subject, you can also check out our article on the quality of sleep of couples who sleep together, according to scientific research.

Take care of your diet

When the situation gets out of hand, when you are mentally tired and when we go through periods of great stress, such as the crisis we are currently in, the balance of the diet can be disturbed, as well as sleep patterns. However, if you want to improve the quality of your sleep, you should pay more attention to your diet, especially during these stressful and stressful times. You can improve the quality of your sleep by avoiding heavy, fatty foods that tire your stomach and are difficult to digest, and by keeping a distance between you and your coffee no later than noon. You can also try the tips from our article titled 6 Drinks to Help You Sleep Better.

Apply the 6/30 rule

The 6/30 rule is a rule that describes screen time and caffeine intake for quality sleep. Accordingly, at least 30 minutes before bedtime, move away from screens that cause blue light, such as phones and tablets, and stop consuming caffeine 6 hours before bedtime. For more information, you can click on our article The Magic Rule for Better Sleep: The 6/30 Rule.

Practice yoga poses

Yoga poses that relax the body and mind can help ease the transition to sleep and calm the negative thoughts in your head, especially during stressful times. You can prepare your body and mind for a comfortable sleep by trying the poses from our article on yoga poses that make it easier to fall asleep.

meditate

Many studies indicate that meditation improves sleep quality. Especially given the tedious and sad process we have gone through, we all need to fight the negative thoughts in our mind. You can try meditation to relieve anxiety, fear, stress and fall asleep. If you are already a meditator, you can appreciate the different meditation techniques. You may be inspired by the sleep meditation of alternative medicine expert Deepak Chopra. You can watch the video below or check out our article on Deepak Chopra’s sleep meditation, an effective solution to your struggle with insomnia.

Use breathing exercises

If you’re having trouble sleeping at night, try turning inward and focusing on your breathing. Controlled breathing techniques or a series of slow, deep breaths to help you calm down can help you with this. Dr. You can try the 4-7-8 breathing technique that Andrew Weil recommends for relieving anxiety:

• Exhale slowly until your lungs are completely empty.
• Inhale through your nose for four seconds.
• Hold your breath for seven seconds.
• Exhale for eight seconds.
• Repeat this method at least four times.

On the other hand, you can also benefit from the 4-4-4-4 breathing exercise or the box:

• Let all the air out of your lungs, count to 4 and wait.
• In the next step, take a deep breath for 4 counts using your abdominal muscles and diaphragm, and while holding your breath, count to 4.
• Try to continue this cycle for 5 minutes without a break.

If you like, you can also check out our articles to learn more about breathing exercises and different techniques:

Try keeping a diary

Journaling can be an effective way to fall asleep when you’re tired but can’t sleep because you can’t say “stop” to the negative thoughts and problems in your mind. According to research, journaling before bed helps you fall asleep faster.

Get a body scan

The body scan, or body scan, is a concept that scientific studies highlight as an effective relaxation technique to ease the transition to sleep. At first, you may think of it as a medical intervention or hospital check-up, but when you do it in your bed and in the comfort of your own home, you may find that it is a powerful tool for relaxation.

To perform a body scan:

• They lie on the bed.
• Starting at the crown, focus all your energy on one area of ​​the body until you feel truly relaxed.
• Slowly lower the body down, starting with the muscles of the face and neck.
• Lower each arm and move up your torso and down your belly.
• Slowly relax each leg down to your toes.
• Focus on your entire body for 10-20 minutes until you feel relaxed from head to toe.

Listen to “white noise”

According to the study, various environmental sounds, such as white, pink or brown noise, can speed up the process of falling asleep. While white noise sounds commonly known as “white noise” are known, pink and brown noise are also preferred:

White noise: White noise covers all audio frequencies and creates a humming sound. Examples of white noise are fans, televisions, air conditioners, or air purifiers.

Pink Noise: Pink noise has a deeper sound frequency than white noise. Common examples of pink noise are rain, wind, and rustling leaves.

Brown Noise: Brown noise has a deeper frequency than pink or white noise. Examples of brown noise include waterfalls and thunder.

If desired, such sounds can be found on the Internet, or you can use technological devices that contain special sounds and are usually sold among children’s products.

Practice Mindfulness Practices

Mindfulness exercises will help you get rid of distracting thoughts. You can practice mindfulness at any time of the day, but taking a few minutes before bed can help you fall asleep when you’re tired but can’t sleep. By focusing on your feelings, breath, or limbs, you can stay in the present moment and prepare for a comfortable sleep.

Stop following negative news

Yes, it is very difficult to stay off the agenda. We all want to know about everything that happens in our country as our most natural right, but the cycles of negative news we get into, especially before bed, can cause us to experience a doom scroll and worsen our mental health, which lead to sleep problems. . For this reason, even if you can’t stop watching the news all day, it will be easier for you to fall asleep if you stop watching the news a few hours before bedtime.

Finally, if any of the measures you take individually, any method you try doesn’t work, and if you’ve had trouble sleeping for a long time, you can get through the process faster by getting professional support from a specialist.

If you like, you can also check out our various articles on sleep quality:

Healthy sleep: 10 things not to do before bed
Sleep or Get Sick: 14 Tips for Quality Sleep
Ways Parents Can Follow to Manage Children’s Sleep Problems
Most common sleep problems and solutions