Even though the majority of us realize that we need to get sleep on a regular basis, very few of us allow ourselves the luxury of doing so. This can affect us in a number of different ways and whenever we are dealing with sleep deprivation, our physical body and our mental abilities are going to suffer. What this tends to do is to raise our stress levels considerably, and the unfortunate thing is that it goes in a vicious circle. Because we don’t get enough sleep, we can’t deal with the situations that we are coming up against successfully and the stresses us out, causing us to get less sleep. How do we break this cycle?
The most obvious way for us to be able to deal with the situation is to get more sleep on a daily basis. For some of us, this will be the solution that we were looking for and by just including an extra hour of sleep into our nightly habit, we will wake more refreshed and better able to take on the day. If we are unable to add any additional sleep into our night, however, then we need to approach the situation from a different angle. Although it is not the most beneficial, it can help us to overcome our stress to a certain extent.
I am talking about is getting better sleep on a nightly basis, not necessarily more sleep. Even though we may be unconscious for several hours during the night, we may not be getting any quality sleep during that time. There are a number of different reasons why this may be the case, such as problems with snoring or sleep apnea, drinking alcohol before going to bed or eating the wrong kinds of foods. Avoiding anything that will hurt your sleep within several hours of the time that you go to sleep is the obvious way to overcome this.
If you are dealing with sleep apnea, you may actually never be getting the right kind of sleep at all. This can make you drowsy during the day and can make it almost impossible for you to be able to handle situations as they come to you. Go to a sleep therapist who will probably prescribe a CPAP machine, which will help you to breathe regular throughout the night. By just getting the quality sleep that you need, even if it is not enough during the night, you will notice a difference in your level of stress throughout the day.
Top 10 ways to cure Stress-Induced Insomnia
There is an old saying that music calms the savage beast and in reality, all of us have a beast inside of us that needs some taming. The beast that I’m talking about is stress and unfortunately, some of us have so much of this stress buildup in us that it can really hinder the way that we live our lives. Not only can it cause us difficulty in overcoming seemingly insurmountable objects, it can also cause physical problems and can even push us to the brink of death. That is why it is important for you to reduce your stress in any way possible.
One of the ways that you can reduce your stress to a certain extent is by listening to soothing music or learn to play musical instrument. There are several different types of music which have properties which naturally reduce our stress, but we may find that they are not necessarily to our liking. For example, classical music is an excellent tool to use whenever you are stressed out. There are many people, however, who do not enjoy classical music and this can seem like an insurmountable object. The reality of it is, however, you do not need to listen to audible music in order for it to have a good effect on your nerves. Have classical music playing in the background, almost to the point where it is indistinguishable from other background noise. It will make a difference in your stress levels.
Another thing that you can do is to avoid the types of music which may cause additional stress in your life. Hard-driving rock ‘n roll music or other type of music similar to this may actually cause adrenaline to surge in her body and can raise our stress levels considerably. This can be a difficult thing to do for many individuals that enjoy listening to this type of music. One of the best things that you can do in this case is to reduce the time that you are listening to this music to times whenever you are exercising or when your stress levels don’t really matter.
2. Finding Some Quiet Time to Relieve Stress
If you would like to be able to handle your stress effectively, there are a number of different things that you can do which will help you in this regard. One of the best things that you can do, is to find a little bit of quiet time for yourself. I know what you’re probably thinking, the fact that you are so busy that you can not afford to find any quiet time but the reality of it is, a little bit of this time away will actually give you additional time to get things done. How is this so?
Stress has an unusual effect on the body. Natural stress is not necessarily a bad thing and it was built into the human body in order to give us the possibility of working harder on the situation which demanded it. Whenever stress becomes so much a part of our lives that everything stresses us out, however, we tend to get less done instead of getting more done. That is why taking a little bit of time for yourself can actually help to reduce your stress levels and this will help you get additional work done during the day.
It doesn’t really matter how much time you take away from it all but you should really give yourself at least a little bit of time on a daily basis. Some people who have extremely stressful jobs may find that taking two or 3 breaks every day in order to sit quietly with their eyes closed can really be a timesaver. Just a few minutes such as this will give you the break that you need and can help you to get back to work with a refreshed mental attitude.
3. Manage your time well
Are you a multitasker? Many of us would call ourselves one but that does not necessarily mean that we are able to do more than one thing at a time. Our jobs may demand that we take care of several task at one time but the majority of us will not be able to do so effectively. As a matter of fact, if you are handling one task and then get interrupted to take care of another, it can take you up to 20 minutes to truly get back into the mindset that you were in whenever you are handling the first item. That is why it is important for you to manage your time, not as a multitasker but as a singular tasker.
There is one thing that all of us have in common, no matter what it is that we do in life. We all have 24 hours in a day and we need to get all of our work done during those 24 hours. The easiest way for you to be able to do this and to avoid a lot of the stress that you may be feeling is to break your day up into manageable time periods. For example, instead of trying to work the entire day in order to get a big project done, break up your time into one or two hour time periods and focus on that single project during that time. This is just one time management technique but it can really help you to get a lot more done and that will reduce the amount of stress that you are feeling in your life.
It is not necessary for you to exercise extensively in order to see results from doing this. As a matter of fact, just getting anywhere from 20 to 30 minutes of brisk walking in on a daily basis is often enough to make a difference in how you feel and the symptoms that you experience. Best of all, this doesn’t need to be done all at one time and you can often achieve the same results by exercising for five or 10 minute intervals all throughout the day.
If you have never exercise before, you have not experienced the life-changing effects that it can have on the human body. Of course, once you do begin to exercise you would want to make sure that you are staying hydrated as you will be using additional water. Make sure that you start and make it a part of your regular life, you will experience great relief from your sleep disorders and feel better overall.
There are so many different things that we can do which can reduce our stress levels. One thing that is important for us to do regularly, however, is to meditate. If you find that you are having a difficult time handling life as it is being dished out to you, a little bit of meditation can go a long way in helping you to overcome the stress that you might be feeling. How you meditate, however, can make a lot of difference in how effective this particular technique will be.
The first thing that I want to get out of the way is the fact that I’m not talking about some kind of spiritual meditation that forces you to think about a particular item or phrase. Some people may have had success with this but not all of us are interested in trying this method. An easier way for you to be able to meditate effectively is simply to find a quiet area where you can relax for anywhere from a few minutes up to an hour or more if you have the time. Allow your mind to dwell on things that are positive, something that many of us really do not take the time to be able to do.
One of my favorite ways to meditate is to imagine the scene where I am at my happiest. For me, it is a tropical island where the warm waters are quietly lapping the shore in front of me and I am relaxing in the breeze underneath a shade tree. Absolutely everything that I am thinking about during the time that I am meditating is focused on that particular scene. I don’t allow any outside interruptions to occur and I find that this helps to reduce my stress considerably.
6. Visualization Therapy for Stress Relief
There are several different types of visualization therapy and each individual is going to have to choose the one that will work the best in their case. It might also be possible that you need to try a number of different types of visualization therapy before you actually find the one that is going to work for you. My personal favorite is sitting quietly in a room and envisioning myself in the most peaceful and relaxing conditions that I could possibly be in. For me, it’s a quiet island out of the middle of the ocean with a warm breeze and a nice shade tree. The scene may be different for you, but it should be something that helps to wash the stress away.
Another type of visualization therapy would involve you thinking about a particular color. Colors have personality and you would need to choose one that will help to calm and to soothe you. One of my favorite colors to think about whenever I am doing this type of visualization therapy is lavender. As a matter of fact, I often think about the color lavender and whenever I am having a difficult time falling asleep at night and it seems to help rather quickly.
Once you are able to think about yourself in different surroundings and to really calm your stress as a result, you will begin to feel differently almost instantly. It’s an excellent way for us to take a bite out of the stress that we may be feeling in our lives.
7. Hobby Your Stress Away
Some of the larger hobbies that can be done range anywhere from scrapbooking to model train collecting. These are both excellent choices, because they help to take us into another world where the outside problems that we may be experiencing do not exist. For example, having a creative hobby, such as scrapbooking can help us to focus our attention on things that we enjoy, rather than focusing it on all of the things that we need to do which are not getting done.
If you find that you don’t have time for some of the more time extensive hobbies, there are some smaller ones which you might find appealing. Even doing something as simple as a crossword puzzle or similar items can help to take your mind off of your worries for a little while. One suggestion that I would make, however, is actually hold the crossword puzzle in your hand rather than doing one on the computer. Although there are many different ways for you to be able to get rid of stress or to reduce the amount of stress in your life, a hobby is certainly one that is well worth looking into.
8. Talking Your Stress Away
In order to overcome the stress, we might feel the need to talk about it with somebody else. Believe it or not, this is one of the easiest ways for you to leave your stress behind. The difficulty for many of us as the fact that nobody really wants to listen to our problems regularly, unless we pay them to listen to them. Although this certainly is something that is a possibility, we would do much better if we were able to have an empathetic ear of somebody that is a peer of ours. If you are having a difficult time finding somebody to talk to, here are some suggestions that might help.
Even the best of friends don’t want to sit around and talk about problems all the time. You need to make sure that you’re balancing things so that you’re not only talking about your difficulties, you’re also talking about your accomplishments. Another thing that you need to keep in mind is the fact that people love to talk about themselves and although you may have had the worst day in the world, it might be necessary for you to listen a little while before you begin speaking. That really is the definition of friendship and that type of friendship is stress relief in itself.
9. Laughter is the best medicine for stress
There is an old saying that laughter is the best medicine, and many of us tend to agree that it is an excellent way for us to be able to overcome the stress that we are feeling. A few moments of laughing can help to lighten our mood and makes the problems that we are experiencing during the day vanish from before our eyes. Unlike other forms of stress relief, such as stretching or meditation, laughter is not always going to be the appropriate way for you to be able to get rid of your stress. If you have the time to be able to do it, however, there is nothing quite like it.
One of the things that I found to be very beneficial was to watch comedy video. I often enjoy listening to something that is going to expand my mind whenever I am in the car. My time on the way home from work, however, is dedicated to de-stressing so that I don’t carry it all home with me. That is why I find that laughing on way home from work is an excellent way to forget about my problems.
If you find that a lot of your stress is coming from home, laughter may also be able to help to diffuse some difficult situations. Always make sure that you keep this in mind and try to make light of things whenever it is appropriate. You could also try to add some type of laughter into your entertainment as well. Keep in mind, a little bit of laughter can go a long way when dealing with stress.
10.Vitamin B cure stress
One thing that you may want to try is supplementing your diet with vitamin B. This is an interesting vitamin in the fact that the body is not able to produce it or to sustain it in storage for any length of time. As a matter of fact, as we get older, the body tends to use up this vitamin rather quickly and we may find that we are deficient in it several times throughout the day. A lack of this vitamin in the body can not only cause stress, it can also be what is behind anxiety attacks for many individuals.
Fortunately, supplementing with this vitamin is not all that difficult, provided you are able to be consistent with your efforts. Finding a natural source of vitamin B is rather difficult, as many foods do not contain enough in order to sustain our levels throughout the day. That is why you must find a healthy and all natural source of it, either in the form of a pill or by taking brewers yeast throughout the day. It’s a small price to pay for stress reduction, but it is one that works rather well.