You cannot go through life without encountering difficult times. Whether those times are bad days or bad years is undetermined, but you have the power to control how you cope and recover. When you have specific self-care strategies in place to help you get through tough times, anything is possible. This article aims to provide you with those strategies, which work to help you relax, reduce stress, and feel better about yourself. 

Why Is Self-Care Important?

Self-care is not the same as being selfish. Ultimately, self-care is about being responsible for the choices you make about your life and health. Taking care of yourself can make you more conscious about small things that bring harmony and balance to your life. Self-care is not complex, so don’t over-complicate it. Use the following suggestions to move through life when things get tough, and you may feel more empowered and in control when you do so. 

Cue Some Inspiration

Laughter is often the best medicine if you start to feel your feelings. According to research, laughter can boost your mood, lessen physical pain, and protect you from the effects of stress. In fact, laughter can help bring you back to normal, balancing your mind and body. If you need a good chuckle, cue up a comedic podcast, audiobook, movie, or TV show that you know will elevate your spirits. Alternatively, you may benefit from positive affirmation, so consider a motivational, inspiring podcast, video, or even saved recording to reshape your mindset. 

Talk To A Friend

Talking to someone, especially a friend who understands you and your struggles, is the easiest thing to do. Reach out to someone, be it a close friend or family member you can trust, and open up to them. A great heart-to-heart conversation can make all the difference, especially if you know that someone cares about you. 

Take A Walk In Outside

If you are feeling down, a walk in a park, along the beach, or in the woods can help reset your mind. Studies have shown that being in nature can reduce stress and boost your mood. Not only does a walk in nature benefit your mental health, but it also boosts your physical activity. Walking, jogging, biking, or swimming in nature can help you clear your mind, de-stress, and rebalance your mind and body. 

Ground Yourself

In addition to spending time outdoors, it can be beneficial to connect your body to the earth via grounding. Also known as earthing, grounding is the act of putting your skin in direct contact with the earth’s surface. This allows you to absorb the earth’s electricity, which can charge you with positive energy. Some research indicates that grounding has profound anti-inflammatory and anti-stress properties. If you have the ability, go for a barefoot walk on the beach for 20-30 minutes, or walk barefoot in a local park. 

Feed Your Emotions

To be clear, this tip is not about supporting emotional eating, nor is it about letting your emotions get the better of you. On difficult days, head to your local farmer’s market or grocery store and get some fresh produce. Colorful fruits and vegetables carry beneficial nutrients that can help reduce inflammation, lower stress, and boost mental health. You can even go so far as to research a specific recipe before heading to buy food. That way, you can turn the produce you buy into a meal that comforts the soul. 

Treat Yourself To A Cafe Visit

A visit to a cafe for coffee or tea every day may not be financially responsible, especially if you are on a budget. If going to get a latte or a slice of cake with tea brings you joy, allow yourself that luxury if you need some self-love. For some people, the allure of a coffee shop is the smell of coffee brewing, the clicking of laptop keys, or the steam from a cappuccino maker. Maybe you enjoy a hipster coffee shop that plays smooth jazz. Whatever you like is what you like, and there is no sense in denying yourself that happiness if you encounter a difficult day.

Meditate

Whether you are frustrated, stuck, or just having a bad day, meditation can be highly beneficial. A lot of people find meditation to be the best course of action to overcome such circumstances. Find a comfortable place to sit or lay down and start your meditation session. You can follow your breath in silence, or you can practice guided meditation, which can help prevent your mind from wandering if that is something you struggle with. Meditation can help you regain perspective and put you in a better place to deal with your stressful day.

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A lot of people think that engaging in mindfulness practices is all about achieving a state of immediate zen. There is no reason to think that way! In fact, thinking that you’ll achieve nirvana after five minutes in silence will only cause you more stress. It will also deter you from wanting to engage in mindfulness practices. The reality is that you can meditate, journal, or engage in breath work every single day. 

You don’t have to carve out an hour out of your day to practice mindfulness techniques. Mindfulness is literally the art of taking each moment as it comes. Perhaps you have a goal to be more present, slow down, or reduce stress. Fit the following mindfulness practices into your day to help feel more balanced. A calmer, more present awareness is just a few minutes away. Continue reading to learn how to do these practices.

Breath Work

Going through a stressful time? You may notice that your breathing has been compromised. Stress causes your breath to be more shallow, which creates more stress. When you are calm, your breathing involves deep belly breaths. You don’t even have to think about your breathing because of how natural it feels. Practicing diaphragmatic breathing can teach your body to cultivate relaxed breaths. You can even do it in traffic!

• Find a comfortable area to sit up straight or lie flat on your back. Make sure you are fully supported and not fidgeting. 
• Place both of your hands below your ribcage. As you inhale, inflate your belly so that your hands rise. Keep your chest still and in a neutral position.
• As you exhale, engage your abdominals to get all of the air out of your belly as it collapses. 
• Continue this breath work for three to five minutes.

Meditation

Meditation is intimidating if you don’t know where to start. You cannot meditate wrong, which is the first thing you need to know. You don’t have to light candles or incense, have 120 pillows, or play tranquil music in a designated space. Meditation is truly about setting aside time to be with yourself, and the mental and physical benefits are wonderful. This practice has been proven to improve self-love and kindness towards others. 

• Find a comfortable meditation position, be it sitting up straight or lying down. You can even sit back in your recliner chair!
• Close your eyes if you want and direct all of your attention to the present moment. Do your best to set distractions to the side, but welcome random thoughts. Let them wash in and out like waves on the sand. 
• For every inhale, you can say to yourself, “I am,” and finish the statement on each exhale with, “here now.” Continue this practice for five to 10 minutes. You can also practice guided meditation if that is easier. 

Positive Self-Talk

Some things are completely out of your control, but you can control the way you speak to yourself. According to studies, talking to yourself in a positive way can help reduce anxiety. Researchers proved that talking to yourself in the third person aids emotional regulation. You can be hard on yourself, but don’t talk about yourself negatively.

• Memorize a few affirmations that can benefit you during stressful times: I am balanced and centered. I release what I cannot control. I choose to be at peace. 
• When you find a free mental moment, repeat these affirmations to yourself. 
• You can elevate this practice by writing the affirmations down and placing them throughout your home. 

Visualization

If you overthink things, visualization is the perfect practice for you. This practice uses the power of your mind for positive change. The mind does not know the difference between what you imagine and what’s real. Through visualization, you can teach your brain how to approach future situations before they happen. 

• Find a quiet place to sit or lie down and close your eyes. 
• Think about an upcoming event that you’re either dreading or stressed about. 
• Imagine the best case scenario or outcome at this event. How do you feel about it and how do you want it to unfold? Use your imagination to make it real.
• Run into a negative situation during this visualization? Simply start over and repeat the scenario until it goes the way you want it to go.

Journal

This practice doesn’t have to result in an incredible novel or short story; rather, journaling is a practice to empty your thoughts onto the page. There are many things that easily trigger stress, but you aren’t doing yourself any favors if you continue to hold onto those feelings. Writing about events can make you emotionally stronger and less upset, so vomit those words onto the page without any direction!

• Set aside some time to journal without any interruptions. Play music or light a candle if this helps set the scene. 
• Let your pen do the work and don’t worry about proper grammar. Just let your pen flow!

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According to the Cleveland Clinic, there are over 80 different types of sleep disorders. More than 50 million people in the United States have a sleep disorder, and more than 100 million Americans of all ages report that they get insufficient sleep. Sleep is an essential part of what makes the body function, and the amount of sleep you need could be more or less than what others need. That said, experts recommended adults get seven to nine hours of sleep per night. 

Until this new study, previous studies typically used single sleep measures. That means that they focused on sleep duration, quality, or insomnia. A composite of multidimensional sleep health may better indicate whether or not a person has a higher risk of heart disease. Study others examined the degree of multidimensional sleep health and its association with the risk of heart disease. This is especially important because lack of sleep may reduce productivity, impair immune function, and increase the risk of heart disease, or other illnesses, later on in life. 

Study: Link Between Sleep And Heart Disease

In order to determine the effects of how sleep affects potential heart issues, study authors took a look at self-reported sleep characteristics and heart disease history for 6,820 adults with a median age of 53.4 years old. In order to do that, study authors tested two sleep health composites based on self-report only, and both self-report and actigraphy. This took place across multiple sleep dimensions, using a weighted sum approach, so higher scores mean more sleep problems. 

The study authors found that the risk of heart disease could increase by as much as 141% when coupled with poor sleep. Additionally, researchers also found the following:

• Each additional sleep problem increased the risk of heart disease by 54%
• Sleep regularity, satisfaction, timing of sleep, sleep efficiency, alertness during waking hours, and sleep duration all influenced the risk of heart disease. 

Study authors noted that those findings indicate the importance of assessing sleep problems within an individual to determine the risk of heart disease. This is one of the first studies to show those findings! In well-functioning adults during midlife, having more sleep problems may increase the risk of heart disease. Another point from the study to note is that measuring sleep health accurately and comprehensively is important to predict heart disease risk. 

Tips For Better Sleep

Although sleep troubles may increase the risk of heart disease, you don’t have to accept that as your fate. There are ways to promote better sleep, which will only enhance heart health. Below, we highlight a few ways to help improve your sleep quality. 

Block Out Light

A lot of people are very sensitive to light at night, but it is very common for people to have lights on at all times. Screens and artificial lighting, especially inches from your face before bed, do not aid your sleep efforts. Excess light can affect your circadian rhythm, so avoiding bright light can help you transition to bedtime and aid the body’s production of melatonin. If light penetrates your room, consider investing in blackout curtains or wearing a sleep mask. 

Relax For 30 Minutes Before Bed

If you are in a relaxed state, it is much easier to fall asleep. Low-impact stretching, breathing exercises, soothing music, and quiet reading are all examples of how to get in the right headspace before bed. Focus on trying to relax instead without aiming to fall asleep. Follow your breath with controlled breathing or guided meditation. Use these tools, which are readily available, to help ease you into better, sounder sleep. 

Limit Daytime Naps

A lot of people love a good nap, but napping for too long or too frequently during the day may ruin your sleep at night. Limit your naps to no more than 30-40 minutes during mid-morning or early afternoon. Don’t nap for over an hour and avoid evening or late night napping. If you work nights, though, you may need to take a nap late in the day to help make up your sleep debt. 

Stick To A Sleep Schedule

As noted earlier, sleep experts recommended seven to eight hours of sleep per night for adults. Most people can function optimally with seven hours of sleep, while others need more. Ideally, go to bed and wake up around the same time every day, including weekends. Being consistent reinforces the body’s sleep/wake cycle. If you lay in bed and are still awake within 20 minutes, leave the bedroom to engage in a relaxing practice. Go back to bed when you feel tired and repeat as needed.

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After a long day, whether it was at work or out with family, the body wants to shut down. You can collapse on the couch in an attempt to unwind, but it’s not that easy. Almost as soon as you try to shut down, the mind starts to race. Your to-do list beckons and instead of unwinding, you end up mindlessly scrolling through your phone to distract your brain.

Has that ever happened to you? If so, you are not alone. There are various strategies that help you unplug from technology, and the world. They all belong to the concept of slow living, which is a lifestyle that encourages a slower approach to life. You complete tasks at a leisurely pace and focus on the idea that a slower-paced lifestyle leads to more enjoyment, relaxation, and a deeper appreciation of life. This stems from the slow food movement, which emphasized traditional food production techniques as a response to fast food’s popularity in the 1980s and 1990s.

Learning how to disconnect and slow down can be difficult at first, but we promise that you’ll feel better after doing so. With the following tips, we hope you can learn how to disconnect, relax, and completely unplug at the end of a long day. It may take practice, but that’s what makes perfect.

Create A Sensory Environment

This can be a great experiment to culminate your day. Close your eyes and imagine ending your day on a beach, fully relaxed. What does it look like? Can you hear the sound of the waves, the sand between your toes, and smell the salty air? Use your senses and pay attention to what you hear and feel in the scene you paint in your mind. You are fully in the present and that allows you naturally disconnect from devices and chores. You’re too busy taking in the world you imagine! Most of us can’t head to the beach every day after work, but you can create sensory environments in your homes to make for relaxing spaces. Light some candles, get some mood lighting, play a favorite playlist or album, and sit so that you’re staring out a window, not at a screen. 

Create An End-Of-Day Ritual

You may want to unplug, but lacking an end-of-day ritual, practice, or routine can make it difficult. It doesn’t have to be complex; rather, it just has to be something you do every day. You can go for a walk, take a bath, light a candle, experiment with breathing exercises, or try guided meditation. If you want to take this step to the next level, put away technology in the evening. Eliminating screen time in the evening is a great way to wind down and calm the mind.

Check-In With Your Boundaries

Strong personal boundaries are no match for journaling or meditating, as relaxing as those two practices may be. Perhaps you can’t relax because you get bombarded by work emails after you leave work. Maybe your sister is the primary source of gossip and she lays it on you, despite the fact that you don’t want it. When you let people know that you’re unplugging at a certain time every day, they understand that you aren’t available 24/7. You have to enforce those boundaries, though. People will respect them!

Log Off Social Media

Some of the most powerful boundaries you can set are with yourself. If you want to disconnect from technology in the evening, try to review and renew your social media habits. This is much easier said than done and it can be a struggle to let it go, especially if your business is related to social media performance. Every once in a while, you just need a break from all the social media apps. You don’t have to become a luddite, but give yourself a break from social media and you may start to think and live more intentionally.

Write It Out To Clear Your Mind

It’s hard to turn off your mind if you have thoughts swimming around your head. Set them free by starting a journaling practice every night. You don’t have to be the next Ernest Hemingway; rather, you just have to let your thoughts go. Simply write what’s on your mind and don’t be afraid of what the result is. You can write down everything from grocery lists to self-doubts! Don’t worry about editing your grammar or sentence structure because the point of the exercise is to just keep scribbling until your mind is at ease. 

Get Creative

One of the best things about engaging in a creative pastime is that you can enter a flow. In other words, you lose sense of time and don’t think about anything else but the task at hand. There’s no worry about folding a pile of laundry, washing some dishes, or checking your Instagram likes. It could be painting, playing an instrument, singing, exercising, hedge-trimming, or whatever outlet allows you to be creative.

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It can be difficult to maintain a consistent sleep schedule in this day and age. Instead of catching quality zzz’s, people ready for bed at nightfall, lay their heads to rest, and then immediately feel awake. This is an all-too-common occurrence, and yet a large percentage of the adult population experience suboptimal sleep. Failure to get sufficient sleep leads to unhealthy habits that make you function at a lower level the following day. 

When you are unable to fall asleep, you rob yourself of the sleep that your body really needs. If this habit persists, you essentially accumulate sleep debt, which can impact productivity and lead to a general feeling of fatigue. This may result in the question: “How do I make myself tired and sleepy at night?” There are various practices and tricks that contribute to a better night’s sleep. Continue reading to learn about helpful techniques that can help you fall asleep when counting sheep doesn’t cut it. 

Take A Warm Shower Or Bath

As your circadian rhythm gets closer to sleepy time, the body starts to cool down naturally. Although it sounds false, taking a warm shower or bath can accelerate this process because the heat can help lower the body’s core temperature. Hastening the cooling process ultimately signals your body that it’s time for sleep. Consider showering or drawing a bath about one to two hours before you want to go to bed. 

Lower The Temperature

Speaking of temperature, the temperature of your bedroom can affect your ability to fall asleep. If your room is too warm, it’s more difficult for the body to cool down, which, as we mentioned previously, makes you feel tired. Ideally, your bedroom should remain between 60 and 67º F, but conserving energy is paramount nowadays, so that is hard to achieve in warmer climates. If the air is fresh outside, open the windows and place a fan next to the window to invite colder air inside.

Watch What And When You Eat

The food you eat before bed can influence your ability to fall asleep or remain asleep. According to research, eating a lot of high-carb meals for dinner and later at night can be detrimental to a night of proper rest. One review of studies found that even though high-carb diets may make you fall asleep faster, the sleep isn’t as restful. On the other hand, high-fat meals can promote deeper and more restful sleep. Several older and newer studies concur that the high-carb/low-fat diets do not contribute to quality sleep. If you want to eat more carbs for dinner, consider eating at least four hours or more before bedtime, giving your body enough time to digest the carbs. 

Listen To Relaxing Music

Music can wake you up and calm you down, which means you can use it as a tool to help you go to sleep. Some studies found that music significantly improved the quality of sleep, especially for those with insomnia and other sleep disorders. One study, for example, found that 24 young adults who listened to sedative music experienced deeper sleep. Listening to Buddhist music, which often incorporates different Buddhist chants, can be a great tool for better sleep. Studies show that listening to this type of music can reduce the time it takes to fall asleep, as it helps to put you in a meditative, relaxed state. 

Practice Yoga Nidra

Experts say that a little namaste before bedtime may contribute to a better night’s sleep. Specifically, the practice of yoga Nidra, also known as yogic sleep, is a deeply meditative and relaxing practice. The ancient practice involves lying in Savasana, or corpse pose, for about 30 minutes to an hour. Ideally, a yoga teacher or guided meditation video leads the practice, allowing you to completely relax the mind and focus on the words. 

Experiment With Aromatherapy

Involving various essential oils, aromatherapy is a common practice among people who have a hard time falling asleep. Different essential oils, specifically lavender, damask rose, and peppermint essential oils, exhibit relaxing and calming properties. A systematic review of 12 studies found that aromatherapy was effective at improving sleep quality. Add essential oils to a diffuser in your bedroom and you may find that they encourage sleep. Try a combination of relaxing music and aromatherapy for even better results.

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As a beginner, it can be difficult to start meditating without any instruction. Many people don’t see the point in the practice, but that’s because it is difficult to remain still and put your mind at ease. At the same time, people yearn for this feeling of peace, or they want to establish a better mind/body connection. There are ways to practice meditation without feeling anxious, and we aim to highlight them in this article. 

In reality, all you need is yourself, a few beginner techniques, and possibly some calming music to start a meditation practice. You won’t achieve nirvana or perfection during your first meditation session, so please get that out of your head. There isn’t a specific uniform or pillow that you need, and you certainly don’t need to be in the presence of a guru. All you need is little dedication to make meditation a regular practice. You can meditate in the morning, at night, or on your lunch break. Some people even meditate while showering or brushing their teeth! If you’re a beginner interested in meditation, experiment with the following simple meditation practices to see if they help you on your journey. 

Qigong

This is an ancient Chinese practice that is essentially a moving form of meditation. It aims to energize harmony and bring about peace. Qi, pronounced “chi,” translates to the body’s internal life force, which you can activate during a qigong session. Qigong movements are very fluid and slow, and you tend to feel a sense of calm after a class. Doing qigong in the morning may even be better than a cup of coffee because it activates your internal energy.

Guided Meditation

If you have a difficult time sitting in silence and focusing on your breath, guided meditation is an excellent practice. It’s a great entry point to meditation because a teacher helps lead you through the session. There are many apps and online videos available, and many of them often have a theme. Sometimes, they may ask you to set an intention or follow a mantra during your session. Guided meditation is truly a simple mindfulness practice that can help you better examine your emotional and mental landscape. 

Sound Baths

There is nothing like emerging from a sound bath. You seem to exit the session in a tranquil state, or you sometimes feel pure elation. Think of how you feel when your favorite song comes on; there’s an automatic shift in your mood for the better. Sound baths help you achieve this state! Using singing bowls, sound baths help to relax the mind by covering you in a blanket of soothing sounds, which may help you become more aware and in tune with your body.

Walking Meditation

Many meditation experts describe meditation as an act of becoming more familiar with your thoughts and feelings. It helps you enhance the quality of your connection with others. Walking meditation is a very easy practice that puts an emphasis on being present in the moment. Typically, you focus on all five of your senses during a walk, taking in all of your surroundings along with your thoughts. Walking meditation can be beneficial to do barefoot because it helps deepen your connection with the earth. Click here to learn more about walking meditation.

Buddhist Meditation

There are many effective forms of meditation, some of which we just described in detail, and many of them stem from Buddhist traditions. There are several Buddhist meditations that may help you develop a regular practice. Generative meditation encourages you to pick an emotion you want to bring to life. If you want to invite more love into your life, meditate on the experience of feeling love all around you. Reflective meditation is a variation in which you go inward to learn more about connecting to the oneness of the world.

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Restorative yoga, spending quality time with friends, proper sleep, and breathing exercises can all keep stress levels down. Unfortunately, Cobra pose isn’t going to counteract stress that stems from missing a flight or realizing you have a leak in your home. The unexpected stress is the worst because it takes time to return to neutral. Is there an effective way to calm stress levels in the moment?

You know the feeling of stress: your heart races, palms sweat, and you begin to feel overwhelmed. It can feel as though the hole your in keeps getting deeper and deeper with no chance of ever climbing out. Lucky for you, there are many ways to effectively manage stress. Many health experts agree that it’s important to acknowledge and utilize coping strategies. The last thing you want is for stress to become chronic, which can take an even bigger toll on your mental and physical health. It’s possible for chronic stress to lead to low energy and headaches, but also more serious conditions like heart disease, obesity, and diabetes. 

When stress starts to boil over, you need techniques to beat it quickly. Keep cortisol levels down by employing the following tips, which should help you bust stress in about five minutes. 

Step Outside

According to psychologists, one of the quickest ways to reduce stress is by stepping outside and seeing a little bit of nature. Several studies back this point up as well. A September 2014 study found that people who looked at images of trees reported lower levels of stress. This is because natural environments tend to capture your attention, all the while eliciting feelings of pleasure. There’s a sense of wonderment that you feel when you are in or looking at nature. 

Take A Break From Your Phone

So many people are glued to their devices nowadays. Constantly checking Instagram, email, text messages, and other notifications is very addictive. This addiction can stress you out, which is why it’s necessary to take a break from your phone every now and again. Focus on yourself, close your eyes, and turn your thoughts to something that you are thankful for. Experts say that focusing on gratitude also helps to increase levels of happiness.

Inhale Essential Oils Via A Diffuser

Aromatherapy can greatly benefit mental and emotional health. In times of stress, it’s common for many people to turn to essential oils for relief. People with insomnia, anxiety, and depression benefit from inhaling the scents of essential oils. Popular essential oils that may counteract high stress include bergamot, frankincense, lavender, rose, ylang ylang, orange blossom, and vetiver. A diffuser is the best way to release calming scents into a room. If you do not have one, apply three drops of your chosen essential oil to a cotton ball and breathe it in deeply 10 times. 

Use A Meditation App

Meditation can be a useful tool to help invite peace, calm, and balance into your life. That’s why meditation may help combat stress in a timely fashion. You can meditate wherever you are, but a quiet, serene place tends to be the best choice. Additionally, it can be beneficial to meditate with the aid of an app or video. Most offer guided meditation practices that are excellent for anyone who is new to meditation. A 2019 study monitored college students who used the Calm meditation app. The results indicated that the students who who used the meditation app for eight weeks, 38 minutes per week, reported reduced levels of stress.

Listen To A Relaxing Song

There is a strong connection between listening to music and experiencing relaxation. Emmeline Edwards, Ph.D, Director of the Division of Extramural Research at the National Institutes of Health, said that music therapy helps promote relaxation. Experts say that the auditory cortex is connected with other areas of the brain that connect to the reward system. Additionally, the auditory cortex connects to the centers for motivation and emotion regulation. Some music may help people deal with stress-related disorders like anxiety and mild depression. Next time you experience stress, throw on your favorite relaxing song to see if it helps. 

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If you are like most of the American population, you watch TV shows or movies before you go to sleep. Some people bring laptops or tablets into bed and fall asleep next to them, as though they are cuddling a stuffed animal. In fact, a 2018 statistic found that 60% of the American population watches TV right before falling asleep. This number most likely increased since then. Is all of this screen time before bed good for your sleep? 

Blue light exposure at night can interfere with the body’s circadian rhythm, awakening the brain and reducing melatonin production. A new study found that falling asleep with the TV on can contribute to weight gain and obesity. The study concluded that reducing artificial light exposure before bed may contribute to obesity prevention. But this isn’t the only reason to turn off screens before bed. Too much screen time before bed can deplete your melatonin reserves, which can make it more difficult to fall asleep and wake up at regular times.  

What Should You Do Before Bed?

If you want to sleep more soundly and be more productive in the mornings, there are simple nighttime habits you can adopt. If you start limiting your screen exposure at nights, you’ll find that your sleep improves. Switch up your nighttime routine and adopt the following productive habits before bed for more restful sleep.

Read A Book

There’s nothing like doing a little brain work before you go to sleep. Reading takes your mind off everything else and you become invested in the material. It also relaxes the mind and helps you feel more tired and sleepy. Several studies suggest that reading for 30 minutes before bed can improve cognitive abilities, memory, and reduce stress. 

Avoid Food And Drinks 2 Hours Before Bed

Since the body is sedentary while you sleep, any calories you consume will sit in the body. If you eat close to bedtime, you may notice that you wake up with stomach pain. Additionally, you may find that it’s harder to fall asleep when you eat so close to bedtime. It’s beneficial to stop eating at least two to three hours before bed. You can have some water, but stay away from food and other beverages. 

Meditate

There’s nothing like a nighttime meditation routine. It can help calm the mind and body, releasing the stress from the day. If you find that meditation is too difficult, try guided meditation or sound bathing, both of which are excellent ways to wind down before you go to sleep. 

Take A Hot Shower Or Warm Bath

Studies have shown that the temperature of your body influences your sleep. When your internal core body temperature is lower, you can fall asleep more easily and sleep more soundly. You should also have your sleeping environment be between 60-68 degrees Fahrenheit because you get the best sleep in that temperature range. When you exit a hot shower or bath at night, the body cools down as you dry off. You have to take a shower or bath at least an hour or two before bed to allow your body the time to cool down for a better night’s sleep.

Incorporate Aromatherapy

Different scents can influence our mood and thoughts. Many people find that aromatherapy helps to release stress from the body and prepare it for a better night’s sleep. When you incorporate certain essential oils into your nighttime routine, you’ll find that your sleep benefits. Lavender essential oil increases slow wave sleep, which helps to relax muscles. Clary sage aids with relaxation and valerian can improve sleep quality, while helping your feel more energized when you wake up.

Write In A Journal

You may find that journaling at night helps you express gratitude for the day you had. You can reflect on the day and also plan for the next day or week. How can you change your actions to achieve different results? What worked for you that actually improved the overall quality of your day? It’s important to let your internal thoughts and feelings out onto the page, so write down anything you want. You may find that this helps reduce your stress levels. 

Work On A Hobby

It’s too easy to sit on the couch and mindlessly watch TV. Why not work on that project you’ve been putting off for months? Chip away at your hobby or project every night and you’ll find that your stress levels go down and you feel better about yourself. It’s always beneficial to go to bed with a feeling of accomplishment because it readies you for the next day. If you don’t have a hobby, consider learning a new skill! Take up painting, learn Photoshop, or attempt to learn a new language. 

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The inability to fall asleep is both frustrating and irritating, yet it is something that many people have faced during the pandemic. The novel coronavirus, political unrest, and the uncertainty of the future take center stage, while rising rates of insomnia fly under the radar.

Sleep is integral for people to maintain overall wellness, as it helps the body recover. A healthy sleep/wake cycle contributes to reduced inflammation, improved cognitive function, decreased rates of depression, and healthier immune function. Millions of people dealt with insomnia prior to COVID-19, and the numbers have only increased within the past several months. In fact, a March 2020 statistic revealed that prescriptions for antidepressants, anti-anxiety medications, and anti-insomnia medications increased 21% from February 2020.

Is COVID-19 To Blame For Ruined Sleep?

This entire situation has major economic, social, and health impacts for everyone. Whether you are a frontline worker, essential worker, or surviving on unemployment, the combination of COVID-19, isolation, and heightened stress can affect your mood and sleep. At the same time, people should also take ownership for their sleep troubles.

Some people abandoned regular habits during quarantine, throwing their bodies out of whack with improper eating times, sleep schedules, and lack of routine. Additionally, the constant involvement with the news and other forms of media is mentally draining. People became overwhelmed, worrying if they cleaned properly, if they had enough toilet paper, or wondering if they were exposed to the virus.

People will always do what they want, eat what they want, and sleep when they want, no matter the consequences. It’s unfortunate, but it’s the truth. Sometimes, we need to take a step back from the goings-on of the world to realize that our health is not right. If you are going to bed at 4 a.m. and waking up at 8 a.m. on a regular basis, how can you expect to remain healthy? It’s natural to experience anxiety and insomnia, but you don’t have to let these conditions dictate your sleep pattern. You can take control of your sleep!

How To Sleep Better During COVID-19

Do Not Read The News Before Bed

If you don’t want to slide into the downward spiral of a sleepless night, avoid all the news before bed. In fact, take it a step further and avoid screens altogether. The blue light from electronics can suppress the production of melatonin, a hormone that regulates your sleep and wake cycle. Social distancing, however, has forced people to spend more time on their phones, laptops, or computers. They want to feel involved with the world, and they get sucked into the news wormhole in the process of communicating with friends online. It’s good to stay informed, but you also need to protect your mental health. There’s no reason to get a late night fix of news before you lay your head to rest.

Naps Are A No No

If you are out of work or simply taking the day off and staying at home, it’s easy to succumb to the power of naps. They seem so harmless, but they are trying to impair your ability to fall asleep at night. A 20-minute mid-afternoon nap is harmless, but sleeping on the couch for hours in the middle of the day can affect your sleep schedule. Avoid naps and focus on a healthy eight hours at night.

Ease Off The Sauce

Unfortunately, many people found solace in alcohol during the pandemic. Alcohol sales skyrocketed, in part because people wanted to self medicate and sleep better, but also because bars shut down. A drink or two may help you slip into sleep, but it can have an alerting effect on the body as you begin to eliminate it. Drinking before bed can cause you to toss and turn at night, and you’ll undoubtedly be up to urinate at least once or twice. If you do drink, consume moderately and stop drinking three hours before bed.

Stay Active

Laziness set in during the pandemic. Some people stayed motivated to maintain their daily workouts, while others let lethargy take over. You don’t need a home gym to stay active. While you may not have weights to throw around, walking, jogging, biking, yoga, and bodyweight exercises can help you burn calories, energy, and anxiety. Exercise is a great way to combat stress, depression, and anxiety, and it also exhausts the body, contributing to better sleep.

Your Bed Is For Sleep

If you are working from home, make the distinction between your workspace and your sleep space. The bed should only be for sleep and sexual relations. There’s no need to type daily reports or design graphics while sprawled out on the bed. Work from home does not mean work from bed! Blurring the lines can make it difficult to fall asleep when it comes time to do so.

Find Something Relaxing To Do Before Bed

No, this does not mean playing Candy Crush on your phone. Reading a book, listening to calming music, taking a hot bath, or meditating are excellent relaxation techniques. Often times, people who follow guided meditation videos geared towards better sleep experience positive results. Give it a shot!

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You are stuck at home, either alone or with family/roommates, and your only outings consist of grocery runs, picking up food from restaurants, or neighborhood walks. Social distancing has been put in place for an indeterminate amount of time to help prevent the spread of coronavirus (COVID-19). Even though social distancing has proven effective thus far, it poses unprecedented challenges to both mental and emotional health. 

Humans are social creatures, so the concept of quarantining for who knows how long is unnatural. Studies have shown that feeling isolated or lonely can lead to a number of physical health conditions, including diabetes, cardiovascular disease, and several autoimmune disorders like rheumatoid arthritis and lupus. In the new world of isolation, telecommunication, never-ending hand washing, face masks, and remote working, the health problems, both mental and emotional, we face are unknown.

Who Has The Highest Risk Of Psychological Troubles?

Despite the modern conveniences that are available to people, certain groups feel the emotional impact more than others. Statistically, the people who will be most affected include:

• Women
• People with a history of psychiatric illness
• Healthcare workers
• People between ages 16-24
• People who have one child
• People who have gone through some sort of trauma

5 Mental Health Tips To Help You Through The Pandemic

Obviously, you have to find what works for you during this time because each person will handle this differently. Someone who lives alone will feel different than someone stuck inside with roommates or family members. Take what you like from these tips, ditch the rest, and care for yourself because that is the most important takeaway.

Manage Your News Intake

It is very easy to become overwhelmed when you are bombarded by the onslaught of news coverage about the coronavirus. From countless articles, news updates, and round-the-clock reporting, you can quickly build up anxiety and feel like the world is ending. Being informed about what’s going on doesn’t mean you have to be glued to every news story. Check for updates here and there from RELIABLE sources and limit the rest of what you read or watch to give yourself a much-needed break.

Please Go Outside

Maybe you live in a place that is on complete lockdown, or maybe you are allowed to roam freely. No matter how you are living, absorbing natural vitamin D from the sun and breathing in fresh air can help keep you sane and healthy. Studies have shown that being outside can help to reduce stress levels and feelings of anxiety. Whether you are gardening in your backyard, walking your dog around the neighborhood, or simply laying on the balcony sunbathing, don’t keep yourself prisoner inside during the coronavirus pandemic.

Stick To A Somewhat Regular Schedule

If you aren’t working (either from home or at your job) during this time, it’s very easy to slip out of your regular routine. Additionally, days begin to blur together and time can slip away. This can throw the entire body and brain for a loop. Before you know it you might be making your morning coffee at 7 p.m. instead of preparing dinner. Make sure that you keep your meals at regular times and go to sleep/wake up at the times that you were accustomed to. And please don’t forget to shower.

Try Breathing Exercises

This may be one of the most important times to practice meditation or other breathing exercises. Mindful breathing or guided meditation can help you focus on your breath and tune out the rest of the world for that time. Start out with a few minutes at a time and try to build your way up to 20 minutes per day. Focusing on self-care is never a waste of time, and there are many online videos that can help you improve your meditation or breathing skills.

Foster Or Adopt A Pet

Unfortunately, animal shelters have closed to the public. Even though you can set up an appointment to meet a dog at a shelter, adoption rates have taken a dive and shelters are reaching capacity. This is where you come in. While having a pet can be stressful, you will be home all the time and have the freedom to train and bond with your pet. Finally, having the unconditional love and companionship of a pet can reduce feelings of loneliness, keep you productive, and maintain feelings of sanity.

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