Let your mind wash away all of troubles and irritation of the day – picture it washing out to sea – and replace it with whatever the senses are experiencing at that very moment – the warmth of the water, the tranquil sounds, and the feeling of being unrestricted by ties or hosiery.
Everyone’s different with how they meditate. Some like the guided imagery, while others want to have nothing to think about. Some like to use a mantra they can repeat throughout the meditation process. See what works best for you and then use that as your staple for better sleep and less stress.
Rule #5 – Become a Master at Time Management
During the Huffington Post surveys about sleep and stress, they noticed that most people started with phrases like, ‘Not enough time to…’ Time is one thing we need more of and have less of in this day and age.
We have no time to relax. We push ourselves from the time our feet hit the floor in the morning right up until we go to bed – and we never get to bed on time. Instead, we give ourselves a minimal amount of sleep hours – and much of that is spent tossing and turning due to the stress of what all we couldn’t accomplish in the day.
If you’ll get firm with yourself and look at how much time you waste during the day, or how much time you’re not as productive as you should be, then you’ll free up more time for sleep.
Notice that didn’t say, ‘free up more time to get tasks done.’ Many of you will learn new time management skills and forget to learn your lesson about sleep. Instead, you’ll pack in more on your to-do list.
Keep a diary or journal of your daily routine. Notice all the times when you’re surfing the web or standing around chatting with co-workers. That’s time that you could be spending really accomplishing things so that once your day is done, you are rewarded with free time – ‘me time’ – to pamper and nurture your body and mind.
You might also find that when you implement the other rules here, along with proper sleep hygiene, you’ll be able to get more done throughout the day. That’s because your mental clarity improves and you tend to have more energy to tackle whatever the day may bring.
Rule #6 – Allow Deep Breathing to Replace Naps
There are some people who get in the habit of taking a daily nap – primarily because they’ve heard that power napping can help them achieve their goals for the day.
This might be true for many people. But if sleep eludes you, then naps could be causing the problem. A 10-minute power nap where you’re basically just shutting your eyes and deep breathing is beneficial.
Going to bed for 2-4 hours in the middle of the day is a recipe for disaster. You’ll never be able to go to bed at a regular bedtime and you’ll lie there frustrated and annoyed that you can’t go to sleep. It’s a hard habit to break.
Try using deep breathing to energize yourself whenever you’re in an afternoon slump. Breathe from your diaphragm and try to watch how often you’re using shallow breaths throughout the day.
Rule #7 – Focus on Nutrition for Better Sleep and Less Stress
Foods are one area where what you eat can benefit or damage both your sleep and stress levels. If you want to alleviate stress and get better sleep, you need to limit or avoid alcohol and caffeine and eat foods that will help with both!
That means eating good protein like turkey or lean chicken, salmon, avocadoes, nuts like almonds or walnuts, and apricots (which soothe your muscles). Regular meals are key, too. You want your blood sugar levels stabilized so that you don’t have to deal with mood swings and energy highs and lows.
Avoiding Stress
Many people do not act positively to reduce the stress in their lives until physical symptoms force them to consider how their lifestyle is affecting their wellbeing.
Don't leave stress unchecked or wait until it makes you ill. Learn to recognize when you are stressed and take steps to minimize stress and avoid additional stress. There are numerous steps that can be taken to reduce the risk of being affected by stress and many of them are a matter of simple common sense.
If you are worried about your stress levels or are struggling to manage or avoid stress then it is important that you speak to your doctor or other health-care provider.
How to Avoid or Minimize Stress
•Learn to Recognize When You are Stressed
Knowing what is likely to cause stress can help avoid such things in the future. Keep a record of what situations make you stressful and see how you might deal with them in other ways in the future.
•Learn to Relax
Many people do not include relaxation time in their schedules. Conscious relaxation is important for your body and mind and can help you deal with the negatives of stress.
•Time Management
Effective time management allows the amount of work or other commitments undertaken to be regulated, reduces the uncertainty of not having enough time to complete every task required and allows for the planning of ‘time off’ periods in which to relax.
•Reduce the Demands on Yourself
Do not over-commit yourself and be prepared to say ‘No’ if the load is too great. It is common for people to overestimate how much can be achieved in a particular space of time, so leave free time to cope with the unexpected.
•Ensure that You Get Enough Fun out of Life
Plan time in the day to do something that gives you pleasure. Looking forward to such times helps when you have to cope with less pleasant aspects of life.
•Positive Thinking
Do not dwell on failures and reward yourself for your successes. Accept that everyone has limits and cannot succeed at everything. Reflect on what you have achieved.
•Practice Assertiveness
Asserting yourself in a positive, non-threatening way can help to combat stress. Accept the demands placed on you only as a matter of choice.
•Look After Your Physical Well-Being
People are better able to cope with stress when their bodies are healthy. Poor health in itself is a major source of stress. Incorporating periods of physical exercise into your routine will help to improve muscle control, make you feel healthier and increase self-esteem. Try to improve your diet and avoid stimulants as much as possible. Excess caffeine or nicotine can make individuals feel anxious or on-edge. Also, ensure you get enough sleep.
•Seek Support from Others
Do not try to cope with problems alone. Having someone to share your problems can greatly help to ‘off load’ the stress. You might find it useful to talk to a friend or work colleague, or talk to your line manager or employer if you are experiencing stress in the work place.
Approaches to Relaxation
There are many things you can do to help alleviate stress in your life. Learning to relax and incorporating time to relax as part of your daily routine can help you to manage the symptoms of stress. By considering the approaches outlined below, you will be able to think about and experiment with what works best for you. Which approaches are most effective in relieving both the causes and symptoms of your stress?
One: Self-Help Techniques
Once learned, self-help relaxation techniques are particularly useful as they are available to the stressed individual whenever the need arises and allow