Here's a common vicious cycle in today's society:
➤ High-stress levels result in low sleep quality.
➤ Low sleep quality results in even higher stress levels.
It’s a never-ending loop. And something has to be done about it.
In order to manage stress successfully, you just need to learn how to take control of the situation. That is the real purpose of stress management, anyway. Stress will always be in our lives, the matter is how we respond to stress or why we let stress flood our lives.
Decrease brain activity before bedtime by writing down your thoughts. In addition, you can schedule some time each day for meditative activities. Here are some actionable steps to lowering stress and improving your sleep fast
Relaxation exercises counter the stress response. By activating the parasympathetic nervous system, relaxation exercises such as various breathing exercises, autogenic training, progressive muscle relaxation, and meditation can clear the mind and relax the body.
Imagery involves recreating a relaxing scene with everything you have: all your senses & your mind.
For most people, a relaxing scene usually involves a beach, where they can smell the salt air, feel the sand between their toes, the sun on their faces, and can hear the waves lapping the shore.
Having a scene that you can go to, that is familiar and serene, can be a very useful tool to manage stress and therefore improve sleep quality.
Time management skills
Prioritize. Don’t let your to-do list get as long as your arm because you’ll feel pressured by a lack of time.
It doesn’t matter how “busy” you are, most of the things on your to-do can either wait for a later time, don’t need to be done at all, or can be delegated to someone else.
One of the simplest and most effective strategies is to draw up a to-do list the night before for the next day's activities and start with your most important activity first.
Exercise has been shown to reduce stress, anxiety, and depression.
And exercise also promotes good health and well being.
In terms of stress, one of the benefits of exercise is that it relaxes the muscles and rids your body of the excess accumulated stress.
Make a realistic promise in which you determine NOT to be stressed by silly things anymore.