- Choose a bedtime and stick to it even on nights when you don't have to work the next day. Adults should get at least 7 hours of sleep for proper rest and recovery. Our bodies need this time to recover and rebuild. Getting sufficient sleep has been linked to lower risk of heart disease, diabetes, stroke, and obesity.
- Set a routine. Don't eat anything for 2-3 hours before bed. I often drink herbal teas like these. This can help reduce indigestion and heartburn. (If this is a problem for you, I have more suggestions when you want it.) For the hour before bed, turn off all screens. Screens stimulate the brain and make winding down more difficult.
- Get enough exercise during the day. Even just a 20 minute fast walk will work wonders. If the day is very busy, use this hour to do a wind down yoga routine like this one. This will greatly reduce stress being stored in the body.
- Take supplements. There are plenty of supplements that aid in better sleep. You have to find the ones that work best for you. Magnesium, melatonin, ashwaganda, valerian, and lavender are all great options to try. Personally, I have some favorite supplements that work best for me when I'm having a particularly difficult time. I also have a daily antioxidant juice that I love and gives me so much energy without caffeine or anything artificial.
- Having a relaxation activity before bed. I always have to read for at least 20 minutes before my eyes are tired enough to relax. Other things that assist me with relaxation are baths with Epsom salts (magnesium) and essential oils, tea, and a mindfulness activity like this eye relaxation.
- Breathwork and mindfulness
- Self love/gratitude
- Sleep and restoration
- Unblocking Creativity
Stress kills! Literally, stress will lead to death. That is if it's chronic and persistent. Here is an excerpt from Medical News Today about cortisol, the stress hormone.
"If the communication between the brain and the adrenal gland is functioning correctly, the body should be able to increase and reduce cortisol production as necessary.
However, levels of cortisol can sometimes remain high even after the resolution of a stressful situation. This can have a negative impact on health.
Having too much cortisol in the blood can be damaging to health, particularly if cortisol levels remain high over an extended period.
Trying to lower stress levels is the best way to lower cortisol. By making simple lifestyle changes to live a healthier, more active life, people can reduce the amount of stress they experience, and keep their cortisol levels normal."