Tips for Sleeping Well Despite Stress

10 Tips to Help You Sleep Well Even When Stressed

A good night’s sleep is crucial for recharging your energy after a long, tiring day. However, many people today find it difficult to fall asleep. Many share that they spend a lot of time tossing and turning in bed, unable to drift off because their minds are preoccupied with various thoughts. So, how can you relax your mind and quickly fall asleep? In this article, Dr. Nguyễn Lâm Giang, an Internal Medicine Specialist, shares tips to help you sleep well despite stress.

Relax a Few Hours Before Bed

About 1-2 hours before bed, try to limit stress-inducing activities like work or assignments. Instead, you can engage in relaxation exercises such as meditation, deep breathing, or stretching. These activities can lower blood pressure, slow down your breathing, and help you feel calm and more relaxed. As a result, your sleep quality will gradually improve.

Some people find that soaking in warm, soothing water before bed effectively relieves stress. According to doctors, when your body temperature drops, the time it takes to fall asleep is significantly reduced. You should soak in warm water for about 20-30 minutes and consider adding a few drops of essential oils such as:

• Lavender oil
• Jasmine oil
• Sandalwood oil

Drink a Warm Glass of Water

Many people believe that drinking a warm glass of water or milk before bed helps you sleep better. You should also reduce your intake of caffeine, alcohol, or nicotine throughout the day, especially in the afternoon. However, if you often need to use the restroom during the night, you should limit your water intake to avoid waking up in the middle of the night.

Avoid Eating Too Much Before Bed

Studies suggest that eating too much before bed (within about 3 hours) can make you more likely to wake up during the night. A large meal can cause bloating and make it harder for you to fall asleep.

Experts recommend eating foods that support good sleep, such as:

• Kiwi
• Yogurt
• Soybeans
• Fiber-rich foods
• Cereals
• Bananas

At the same time, spicy, hot foods or acidic items like orange juice should be avoided before bed.

Reduce Surrounding Noise and Limit Electronic Devices

One of the tips for sleeping well despite stress is to stay away from electronic devices. Turn off computers, phones, and other gadgets at least 1 hour before bed. The artificial light from these devices can disrupt your body’s natural sleep cycle.

Noise can also interfere with your normal sleep cycle and cause insomnia. Therefore, to sleep well, you should choose to sleep in a quiet place. Consider redesigning your living space by installing soundproof glass doors or making a ceiling with gypsum to reduce noise. If that’s not possible, use noise-canceling headphones to avoid being disturbed during sleep.

Listen to Music or Soothing Sounds

Music is a wonderful remedy to help you fall asleep. Experts suggest that music or soothing natural sounds, such as rain or running water, can relax your mind and help you sleep better. Therefore, you should experiment with different sounds to find what you like best.

Create a Relaxing Atmosphere

Your sleep environment greatly affects the quality of your sleep. A key to sleeping well despite stress is to create an ideal sleep environment.

• Avoid working in the bedroom.
• Keep the temperature cool.
• Turn off lights and notifications from phones and computers.
• Use essential oils to create a pleasant scent in your bedroom. Scents like lavender or mint can help reduce stress.
• About 1 hour before bed, dim the lights and reduce noise.

Exercise Regularly

Exercise not only helps reduce stress but also significantly improves the quality of your sleep. Therefore, you should maintain daily exercise, but avoid working out too close to bedtime. The ideal time for exercise is at least 90 minutes before sleep.

Practice Breathing Exercises

Some breathing exercises before bed can help relieve stress and promote deep sleep. Additionally, if you consistently practice breathing exercises, stress will gradually be alleviated.

Establish a Regular Sleep Schedule

Nowadays, work often takes precedence over sleep time. Many people work late into the night, often going to bed at 2-3 AM. This habit can disrupt your body’s biological clock over time, leading to poor sleep quality.

Therefore, no matter how busy you are, you should try to establish a regular sleep schedule. This habit not only ensures a deep sleep but also benefits your long-term health.

Develop a Habit of Writing Down Your Thoughts

Many people find that writing down their thoughts or unfinished tasks helps reduce stress. By setting aside time each day to write, you won’t be as troubled by lingering issues. This practice can make it easier for you to fall asleep. It’s a widely loved and adopted tip for sleeping well despite stress.

Drink Two Glasses of Bneuron Daily

With Bneuron, you can enjoy a deep and restful sleep. No more restless nights, allowing you to wake up every morning feeling refreshed and full of energy. Adequate sleep not only helps reduce stress but also improves your mood and mental well-being, enabling you to face challenges in the new week with confidence and optimism.

Bneuron provides essential nutrients like DHA, Lactium, Vitamins, and passionflower extract, supporting overall health and helping your nervous system stay relaxed. Drink two glasses of Bneuron daily, in the morning and evening, to supplement your body with DHA, Lactium, Vitamins, and passionflower extract, which help reduce stress, relax your nervous system, and ensure quality sleep and overall well-being.

Sleep is crucial for a healthy life and a refreshed mind. Modern life brings us many pressures and worries, leading to insomnia for many people. Hopefully, through this article, you can find your own tips for sleeping well despite stress and achieve high-quality sleep