8 minAre you sleeping poorly because you are tense? Poor sleep can lead to a negative spiral of fatigue and even more stress. At VitaminFit, we have recently been receiving more and more questions about restlessness, anxiety and stress and how supplements can help. We are happy to share more information with you about this and we also share some tips that can help you relax and sleep better.
In this article, you will read
- How tension and stress can lead to poor sleep.
- Why a good night's sleep is important for your health.
- How herbs such as valerian and St. John's wort can help you relax.
- Tips for relaxation, such as breathing exercises, yoga and a regular sleep pattern.
- How to optimise your bedroom for a better night's sleep.
Poor sleep due to stress
Not being able to unwind and relax enough affects your sleep. Your body and mind remain in a state of alertness, preventing you from sleeping. Tension also causes your heart rate to increase, which makes it difficult to fall asleep. One night of poor sleep is not a big deal, but if this continues for a few weeks, you can become completely exhausted. During the night, your body has time to relax, your blood pressure drops and you produce collagen, which supports your organs and strengthens your blood vessels.
Your body therefore has a number of important processes to carry out during the night, and sleep problems mean that it does not have enough time to do so.
Tired but unable to sleep
Even if you are used to exercising much more on a daily basis than you do now, it can be more difficult to fall asleep. You may be mentally tired from a long day at work, but your body is not ready to sleep yet. You can experience this even if you are not suffering from stress. Going outside after work, and not just during your lunch break, is therefore a good idea.
Tips for better sleep
Whatever the reason for your sleep problems, you want to sleep better. And we have a few tips for that. From minerals and herbs to relaxation exercises.
1. Herbs: valerian root and St. John's wort
Valerian root is used in remedies as a natural herb that can help support healthy nerves, promote natural, healthy sleep, and provide relief in stressful situations and times of tension.
If you suffer from tension or feel depressed, St. John's Wort can provide support. The scientific name for this herb is Hypericum perforatum. It is a natural remedy that contributes to emotional balance. It is also used as a natural alternative to antidepressants. However, you cannot use them in combination with each other!
2. Relaxation: at least an hour before going to bed
For a good night's sleep, it is very important to get ready for bed on time. Therefore, turn off the television and dim bright lights an hour before going to bed. This will allow your body to relax more naturally. Caffeine, alcohol and nicotine are also not a good idea. What can you do during that hour to prepare yourself for a good night's sleep?
Meditation or breathing exercises
Not only calming your mind, but also your breathing, helps you to relax. There are various apps that allow you to do free meditations. Would you like to do a short breathing exercise yourself? Lie down quietly on your back and breathe in for 4 counts and out for 5 counts. Repeat this a few times and then increase your exhalation to 6 counts, but keep your inhalation the same. Continue until you are inhaling for 4 counts and exhaling for 8. This exercise lowers your heart rate, which helps you fall asleep.
Yoga exercises
A gentle form of yoga, such as Yin yoga or Yoga Nidra, helps to relax your body and mind. Don't feel like or don't have time to follow an entire online class? You can also do an inversion exercise yourself: this is an exercise in which you keep your head lower than your heart. This has a calming effect on your nervous system. You can also find short videos on YouTube to help you with this.
A warm bath
Helps to relax the body. Make sure you don't go straight to bed afterwards. Your body needs to cool down first, after which it sends a signal to the brain and you become sleepy. Therefore, wait at least half an hour after getting out of the bath before going to bed.
3. The bedroom: dark and not too warm
It can be more difficult to fall asleep, especially in the summer months, because it stays light longer in the evening. You need a dark bedroom to produce melatonin. This is a hormone that plays a role in our sleep-wake cycle. Your body produces melatonin, which makes you sleepy. So make your room dark with blackout curtains. Or buy a sleep mask.
Heat can also disrupt your sleep. During the night, the body wants to cool down while you sleep. In a warm bedroom, your body has more difficulty releasing heat, making it harder to fall asleep. The ideal bedroom temperature is between 16 and 18 degrees Celsius on average.
4. Create a sleep rhythm
With the above tips, you can develop a pleasant evening ritual for yourself. And of course, this is different for everyone: not everyone is keen on meditating or doing yoga.
What could be achievable for everyone is creating a regular sleep rhythm. This means making sure you go to bed at around the same time every evening and get up at the same time every morning. After a while, your body will start to sense when it is bedtime and when it is time to wake up. Not only will this help you sleep better, but you will also wake up feeling more refreshed in the morning.
