Break the stress/sleep cycle

STRESS BUSTERS 

October 13: Break the Stress/Sleep Cycle Being stressed can cause poor sleep and being under rested can result in feelings of more stress. It is a cycle that is tough to break once you are in it! A few forward thinking actions can help you prepare for sleep even when you're under stress. Break your stress/sleep cycle by taking one or two small steps to help calm your thoughts and get your body ready for sleep.  Get sunlight during the day. Natural light keeps your internal clock on a healthy sleep-wake cycle. As we move into winter it is harder to get sunlight, so prioritize getting out of the office for a sun break during the day. Sleep away from electronics. The blue light emitted from the screens of cellphones, computers, and tablets suppresses the secretion of melatonin, a hormone that influences circadian rhythms. Avoid looking at screens an hour or two before bed and sleep with electronics charging in a different room. Use the 4-7-8 breathing technique. In this technique you inhale to the count of four, hold your breath for seven, and exhale for eight seconds. It forces the mind and body to focus on regulating your breath, rather than replaying your worries when you lie down at night. Establish a pre-sleep routine. Ease the transition from wake time to sleep with a period of calming actions before bed. Take a bath/shower, read a book, or practice deep breathing. If you tend to take your problems to bed, try writing them down and then putting them aside. 12 Simple Tips to Improve Sleep / 4-7-8 Breathing / Sleep and Stress / Blue Light and Sleep