How to Sleep Better in Stressful Times

Do you fall asleep at night, exhausted – just to wake up at 3:30am unable to fall back into sleep?
Or toss and turn, unable to fall asleep in the evening?
Do you truly feel rested and refreshed in the morning?

No? You’re not alone!
Sleeping disorders are common, and I’m sure they are getting worse with the increased screen time of the Covid home-office period. 

Would you like your whole team to get inspired to improve their sleep in this stressful period? Organize a series of Happy Hours with us! 

Here are some thoughts on how you can set yourself up for a good night’s sleep:

Check your diet

  • Avoid stimulating foods such as sugar and caffeine.
    This is a no-brainer, but do you do it? Replace your afternoon coffee with best-quality green tea, and reduce your consumption of pasta (which converts quickly into sugar) and pastries.  
  • Avoid eating late
    – it’s difficult to sleep when your digestion is busy. If you must eat late, have a lighter dinner – make lunch your main meal of the day.
  • Realize that alcohol is a physical relaxant but mental stimulant
    – it feels relaxing to have that glass (or two) of wine, but it may cause you to sleep restlessly. 
  • Include foods containing magnesium and tryptophan in your diet.
    For magnesium, eat greens, nuts, seeds, dry beans, whole grains. Tryptophan is a nutrient that plays a role in the production of serotonin and melatonin – and you can get tryptophan eg. from milk, cheese, nuts, oats and chicken.

Sort out your bedroom

  • Is your bedroom conducive to relaxation and sleep,
    or more like a cluttered storage? Go for visual minimalism to support a calm mind.
  • When did you last invest in new bedding and linen?
    Make your bed inviting with the most comfortable pillows and blankets and fresh beautiful linen that makes you want to go bed.
  • Keep your bed for sleeping – if you cannot sleep don’t stay tossing & turning.
    Instead, get out of bed, drink some herbal tea or “golden milk”, do some gentle stretching or meditation … and then go back to bed.

Develop a wind-down routine

  • You can teach your brain to anticipate bedtime if you establish a calming routine. Instead of busy activity, try taking a warm bath, journaling or meditation.
  • One or two hours before bed, put away all digital devices. The blue light emitted by screens interferes with your sleep. If you must use your smartphone as an alarm clock, set it on airplane mode before going to bed.
  • An hour before bed, turn the lights down gradually. Use a calming essential oil or incense (lavender is great) and put some soothing music on – try Beethoven’s Moonlight Sonata or Eternal Om by Yogi Hari.

Would you like your whole team to get inspired to improve their sleep in this stressful period? Organize a series of Happy Hours with us! 

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