One sleepless night increases anxiety levels by 30%. At the same time, even one night of deep sleep helps to cope with stress and reduce anxiety.
In other words, a sleepless night is the worst thing you can do to your body, especially in war. That’s why sleep is vital.
Let’s find out what to do when anxiety and stress take over and literally keep you awake.
Try Not to Watch the News at Least 30 Minutes Before Bedtime
Yes, constantly monitoring the news is one way to “keep the situation under personal control,” but do it without fanaticism. After all, such actions can lead to feelings of anxiety and overstimulation. That way you’re sure to ensure yourself a long night’s sleep.
However, such a rule works even for pleasant activities, like watching movies and playing online casino games. You should avoid doing that an hour before bedtime to ensure your brain is completely relaxed. Otherwise, you will go to bed too energized, which can result in insomnia.
Remember that it’s impossible to restore the nervous system if the body is under stress 24/7.
If You Are Safe, Make Preparing for Bed a Pleasant Ritual
Take a hot shower or bath, light a candle (especially relevant during light-masking), if there is no air alarm – you must be sure to air the room. Don’t give up the pleasant routine, use your favorite hand cream. No one will feel bad from it, and it will help you to reduce anxiety and improve sleep.
It can be anything from the smell of a shower gel that makes you feel good and relaxed, to fragrance oils.
The easiest way to use the latter is to put a few drops of oil on a piece of cloth and place it next to your pillow or bed. This option is safe because the oil does not come into contact with your skin, but only sprays into the air, creating a soothing atmosphere. We recommend opting for lavender or chamomile aroma oil. We tell you why:
Lavender for sleep. A classic option with a wide range of effects. It relieves muscle aches and spasms, stimulates deep breathing, reduces inflammation, reduces nervous tension and calms. It’s lavender that is considered a quick help for sleep disorders.
Chamomile for relaxation. If you are feeling physically and emotionally stressed, chamomile oil can help calm you down. A few drops of chamomile oil will help your body and mind find harmony, calm anxiety, and fall asleep peacefully.
If You Can’t Fall Asleep, Don’t Reach for Your Phone
The best thing in this case is to lie in bed with your eyes closed. That way you can help your brain relax a little.
You can also try the technique of gradually relaxing the muscles. To do the exercise, first tense each muscle group of the body before consciously relaxing them. Start by tensing the facial muscles, then relax them. Continue to tense and relax all the muscles, moving down your body to your feet.