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How To Fall Asleep When Stress Creeps Over You At Night

How To Fall Asleep When Stress Creeps Over You At Night

You’re so tired, you can hardly drag yourself through the clean-up from dinner.  By the time 9pm rolls around, you fall into bed, grateful the day is done.

You turn off the light and take a breath.  Finally!  You wait for the sleep to settle over you.

It doesn’t.

Instead of the desperately needed shut-eye, thoughts of the credit card debt you still haven’t paid off begin to nudge your mind.

You roll onto your stomach. You mull over the rumors of upcoming layoffs at work. You flip over your pillow. Those bad headaches you keep getting–could they be a symptom of something worse? You roll to your left.

And then there’s the car’s sporadic engine problems and the unknown cost you imagine it will take to fix it…Your heart picks up its pace and you are now wide awake, filled with dread.

Enough! you shout at yourself. You demand that your brain shut down…but you don’t know what to do to stop these mental invaders. So you grab your phone and click on your Facebook app. Maybe the distraction will help.

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You just sabotaged a good night’s sleep.

I do it, too. In fact, millions of us do it every night. A recent study showed that 75% of us have trouble sleeping 3-4 nights a week. Chronic sleep problems can contribute to cardiac disease, a decrease in immune function, depression, anxiety and weight gain.

Got your attention with that one, didn’t I? Yes, the fat-storing hormone cortisol rises when we do not get enough sleep.

Getting a good night’s sleep is far more important that just being alert when you drive and being sharp when you work. Sleep, or lack of it, directly affects our longevity and quality of life.

Below are 21 effective methods for turning off the endless loop of worry and floating gently into the Land of Nod.

1. Read an instruction manual

Boring is good. Robert Ludlum and Stephen King are bad…at least from the stand point of getting your noggin to quiet down. No new appliances to bone up on? How about a book on nutrition or web design? You want something with no plot, no excitement, just some how-to info and facts.

2. Alphabetize fruit

I have no experience with sheep. I’ve never known anyone who actually counts sheep. (Can they really jump over fences?) So forget the sheep. For monotonous distraction, think of a fruit for each letter of the alphabet. If you make it to Z (good luck finding a fruit starting with X), start over with vegetables.

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3. Use tactical breathing

When I was in the US Army Nurse Corps, I learned all kinds of hacks for keeping your head together when under fire. Tactical breathing is by far the most effective in reducing tension and anxiety, and it works in under 30 seconds. Try it now: Slowly take a long, measured breath in through your nose counting to 4, then hold it for a count of 4. Slowly blow it out through your mouth for a count of 4, and hold your breath for another count of 4. Repeat it one more time: in for 4, hold for 4, out for 4, hold for 4.  Not to get too technical, but the magic here is in holding the breath–it balances the oxygen/carbon dioxide mix in the blood, and that decreases fear while also clearing the mind.

4. Problem-solve or come up with a plan of action

This is my #1 defense against anxiety-driven sleeplessness–I get a pen and paper and I make notes. I write down the thing that has me the most torqued up–maybe it’s an avalanche of tasks that must be done or maybe my company is going to be bought out and it will be time to change jobs. Regardless, I plan out what I’m going to do the next day to move through the unknown. Once that’s done, it’s all there on paper and my mind is empty enough to sleep.

5. Strip

Get out of your night clothes and lie naked between the sheets. Sometimes the wrinkles in pajamas can activate the skin sensors just enough to keep you wakeful. And if you sleep with a partner, is there anything more comforting than the warmth of skin on skin?

6. Take a bath or shower

I cannot stand having sticky, sweaty skin. Since I live in Florida, where we have only two seasons (Summer and Not Summer), I have to shower pretty much every night before bed, because if I don’t, the stickiness keeps me awake…and that can lead to anxious rumination. If showering wakes you up too much, and you have a bathtub, take a bath for just 5-10 min. It will relax you and make your skin feel oh so good.

7. Cool it down

Turn the temperature in your room down enough that you need at least a light blanket. The weight of the blanket helps to calm those skin sensors I mentioned earlier and the cool temperature is more conducive to sound sleep.

8. Clean your room

I’m not saying you should be up scrubbing your floors. All I mean is, tidy things up in your sleeping space. I can’t explain it, but I’ve heard from many of my clients over the years (and I’ve experienced it myself) that having a calm, organized sleeping space helps us to feel calm and organized internally. But (I hear you ask) the room is dark so how can it make any difference? Some say it decreases the energy in the room, but there’s no scientific evidence yet that supports that. Still…that’s how I and many others experience it. So take 5 minutes to tidy things up a bit. What could it hurt?

9. Turn on some white noise

Or put in some ear plugs. Background noise can be irritating at night and that can increase overall anxiety. I’m a big fan of fans. I like the soft white noise they create and I love how they drown out everything else.  Earplugs are a distant second, but are certainly better than listening to the garbage truck roaring down your street at 3am. It’s possible that you’re more sensitive to noises outside than you’re aware, so give it a try.

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10. Put on socks

Cold feet can keep you awake for hours, and warm socks can solve that problem quickly. (Don’t use a heating pad–it can scald you without you realizing it and it’s a fire hazard.)

11. Journal

If you’ve turned your pillow over…and over, and sleep has still kept its distance, call a truce. Turn your light on, grab a notebook or journal, and start writing from the heart. Don’t correct your spelling, don’t work at crafting the perfect sentence. Just get it out. It’s astonishing how far down you can drill into your own hidden thinking by doing this. When you have nothing left to say, put it down and turn off the light. You’ll probably fall asleep within minutes.

12. Practice head to toe progressive relaxation

Start by curling your toes and relaxing them, curling them and then relaxing. Point your feet and relax, point and relax. Move up the body, doing this with every major muscle group, ending with the most important muscle group–the face. Pay especially close attention to relaxing all the muscles in your face, because those muscles are tied directly to your emotions. It’s very tough to be anxious when your face is completely in repose. Try it, you’ll see.

13. Use aromatherapy

Smelling the essential oil of lavender has been shown in multiple research studies to ease emotional distress and promote restful sleep. Anecdotally, others also include lemon balm, peppermint and chamomile as calming agents. Our sense of smell has a lot more to do with health than anyone previous understood, so take a whiff and see what happens.

14. Remake your bed

Kind of like the PJs, wrinkled, disorganized sheets can make it tough to relax. And the National Sleep Foundation says that the scent of fresh, clean sheets helps people fall asleep faster. So, remake your bed…assuming of course that you’re sleeping alone.

15. Spend some time in prayer or mediation

Sitting in bed, back up against the wall, legs crossed or straight out, close your eyes and put all of your attention on your breath. Work at slowing it down, making it measured and full. Spend some time on this. Maybe do some progressive relaxation while continuing to do conscious breathing. As something floats into your thoughts, just tell it you’re a bit busy and will tend to it tomorrow. Imagine yourself surrounded by angels who completely love you and want to guide you to the happiest life possible. Smile when you think of them, thank them for that love and support.  In a few minutes, you may find your head dropping down as you drop off. Again thank them for helping you get the rest you need, and slide down into your comfy bed.

16. Rock yourself gently

Some find that the motion of a rocking chair lulls them to sleep just like a baby. If you don’t have one, sit up in bed and gently rock back and forth with your eyes closed. See if that motion calms you enough to drift off.

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17. Listen to sleep-inducing music on YouTube

There is a treasure trove of wonderfully soothing music in playlist form (some of which play for more than 8 straight hours, if you want to just leave it on all night). Scroll through the options on YouTube to find the perfect one for you. For people who are especially auditory, this can be quite helpful.

18. Sing a lullaby

Hearing music that you used to listen to as a baby can trigger the pre-verbal memories of being safe and warm with love. Sometimes, that’s all it takes to let go for the night.

19. Force yourself to stay awake

Reverse psychology? Maybe, but more likely it’s a way of stopping the panic we feel when we are trying to force ourselves to drift off. And research supports this as a viable way of getting yourself to fall asleep, despite your best efforts to stay awake.

20. Make it dark

Really dark. Remove even the smallest lights from your room. Or wear an eye mask. Light pollution is a real thing and something to take seriously in your bedroom. Those electronic blue lights are the absolute worst for sleep (so maybe you want to buy a new alarm clock?), causing brain stimulation, not relaxation.

21. Just say no…

…to your beloved electronics. Smart phones, Kindles, TVs, laptops…think of them as your sleep enemies.   Their light shoots through the eyes and straight into the center of the brain that controls sleep and wakefulness. It’s the neurological equivalent of downing a Red Bull. And the mental engagement (or shall I say, rabbit hole) that social media hooks us with will blast our brains like an air horn. Smack your hand if you reflexively reach for them

So the next time you’re mind isn’t cooperating with your body’s need for sleep, don’t toss and turn, wasting the night away. Take charge of the situation by trying some of these antidotes, and you’ll grace yourself with a solid night’s rest.

Featured Photo Credit: © Bialasiewicz | Dreamstime.com – Woman Lying In Bed Sleepless Photo

Featured photo credit: http://www.dreamstime.com/bialasiewicz_info via dreamstime.com

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Last Updated on June 24, 2019

15 Easy-to-Make Crockpot Freezer Meals for Busy Nights

15 Easy-to-Make Crockpot Freezer Meals for Busy Nights

You work all day, and you come home exhausted and hungry. Naturally, the last thing you want to do is to spend hours in the kitchen cooking dinner. If you love cooking, but your busy schedule doesn’t allow you to cook every night, you can simplify your life by making crockpot freezer meals. These meals will allow you to still eat homemade, healthy, filling dinners without the countless hours and enormous effort spent in the kitchen. You can store the simple ingredients in freezer bags and put them in the crockpot when it is time for dinner, or you can cook over the weekend and stock your freezer with delicious ready meals that will make your life easier. Here are 15 easy-to-make recipes to make delicious dinners for busy nights!

1. Cheesy Tortellini With Ground Beef

Cheesy tortellini with ground beef

    This is a perfect crockpot freezer meal that even your kids will love. The best thing of all is that it’s incredibly easy to prepare. All you have to do is crumble some ground beef and combine all the recipe’s ingredients in your crockpot. The other ingredients needed for this super delicious meal include tomatoes, herbs, and onions. Tortellini is one of the most commonly ordered meals when eating out, but this way you will get to eat a homemade, healthier version of the popular dish. Find the recipe here.

    2. Cranberry Pork Roast

    Cranberry pork roast

      Cranberry pork roast is a gluten-free meal that everyone can make, regardless of their culinary skills. The dish requires only these few ingredients: onion, cranberry sauce, bone-in pork shoulder, and honey. To prepare this mouthwatering dish, simply combine all the ingredients together in the crockpot and let them cook. If you don’t like pork or if you prefer not to eat it, you can easily use beef as a substitute without impacting the flavor. Click here to see the recipe.

      3. Greens and Beans

      Greens and beans

        Greens and beans are the ideal dishes if you want a dish that is both delicious and nutrient-dense. Combine vegetable broth with beans, garlic, kale, escalore, and Parmesan, and let cook. The result will be a dish with a soup-like consistency that will fill you up and provide you with a lot of vitamins and minerals.

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        As a bonus, if you or someone else in your family suffer from rheumatoid arthritis or some other common types of arthritis, greens and beans can reduce the inflammation. That’s because kale and other veggies rich in Vitamin K are anti-inflammatory and are known for relieving arthritis. Click here and start cooking!

        4. Chicken Curry

        Chicken curry

          That is yet another gluten-free recipe that you’ll love to make. Chicken curry requires basic ingredients such as tomato paste, coconut milk, honey, onions, and garlic, in addition to chicken and curry of course.The result is a sweet and spicy dish where different flavors are perfectly balanced. Find the recipe here.

          5. Honey Sesame Chicken

          Honey sesame chicken

            Honey sesame chicken is a simple and effortless dish that delivers an amazing taste. To make this wonderful recipe, you have to combine all the ingredients except for the sesame seeds and green onions and let them cook. Use the sesame seeds and green onions for garnish when serving. Click here for the full recipe.

            6. Mushroom Spinach Stroganoff

            Mushroom spinach stroganoff

              In this warm weather, many people opt to eat lighter food that is easy on the stomach. Mushroom spinach stroganoff fits the bill being a vegetable version of a famous comfort food that you and your family will love. The dish requires simple ingredients such as sour cream, onion, garlic, ketchup, vegetables, and mushrooms. This dish is very simple to make, and thanks to your crockpot, you won’t have much work to do. Find the recipe here.

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              7. Stuffed Peppers

              Stuffed peppers

                If you’re looking for a healthy, simple, and delicious recipe, you’ll love this one! These crockpot stuffed peppers are easy to make, and they require only a few ingredients such as ground turkey or beef, onion, garlic, bell peppers, and pasta sauce. This meal will remind you of grandma’s kitchen. You can find the recipe here.

                8. Cilantro and Lime Chicken

                Cilantro and lime chicken

                  Summer is the perfect season to experiment with more exotic flavors, and this meal can help you do just that. To make cilantro and lime chicken, you will need to combine some simple ingredients such as lime, jalapeno peppers, fresh cilantro, and salsa. The result is chicken that is super tender and that you’ll want to make over and over again, so get the recipe here.

                  9. Beef Fajitas

                  Beef fajitas

                    This is an excellent meal for busy weeknights. The best thing about this recipe is that the required ingredients are probably already there in your kitchen. The recipe is also quite simple — combine all the items in a crockpot, cover, and let cook.

                    The result will be beef and peppers that melt in your mouth. You can easily pair this beef fajita with rice and tortillas and get a meal that the entire family will love. You can find the recipe for this delicious beef fajita here.

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                    10. Asian Chicken Lettuce Wraps

                    Asian chicken lettuce wraps

                      Asian chicken lettuce wraps are sweet, slightly salty and very easy to make. All you need to do is add the chicken, red bell pepper, carrots, soy sauce, honey, garlic and the other ingredients to your crockpot and let them cook. You can also replace the chicken with beef or turkey if you like. The presence of different flavors gives this meal a summer flavor you are sure to love. Learn how to make this meal here.

                      11. Hawaiian Chicken

                      Hawaiian chicken

                        This dish enjoys phenomenal exotic tones due to pineapple and lemon flavors. To make this yummy crockpot freezer meal, you need skinless chicken breasts, peppers, ginger and corn starch, in addition to the iconic pineapple and lemon. Learn how to make this perfect summer dinner here.

                        12. Beef and Barley Stew

                        Beef and barley stewd

                          Beef and barley stew is as healthy as it is delicious. Not to mention it’s incredibly easy to make. Besides the beef and barley, you’ll also need carrots, peppers, herbs and beef broth. The result will be a mouthwatering stew that you can serve alone or over white rice. Get the recipe here.

                          13. Meatball Soup

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                          Meatball soup

                            This soup is very delicious, easy to make and quite versatile. You will be able to swap ingredients and experiment to find your perfect combination. To make this meatball soup, you will need to combine meatballs with pasta sauce, chicken broth, carrots, beans, zucchini, and onion. You can view the recipe here.

                            14. Turkey Black Bean Chili

                            Turkey black bean chili

                              Everybody loves chili and for good reason — it’s very delicious, and it’s a perfect combination of different flavors that balance each other out. To make this chili, you’ll need ground turkey, tomato sauce, black beans, paprika, frozen corns, and a few other ingredients. You can get the full recipe here and have this delicious dish ready when you come back from work on those busy nights.

                              15. Ham and Pinto Bean Soup

                              Ham and pinto bean soup

                                What makes soups special is the fact they’re tasty, healthy and filling at the same time. This soup is no exception. The best quality of this ham and pinto bean soup, however, is its simplicity; it requires only five ingredients: ham, beans, ketchup, salt, and water. Learn how to make this soup here.

                                Conclusion

                                With a demanding work week and a busy schedule, it’s normal to have a low energy level by the time you get home. If you don’t feel like standing in the kitchen and cooking dinner due to this, you don’t have to resort to junk food. These freezer crockpot meals offer you the perfect solution for healthy meals that require minimal preparation. You can either combine each recipe’s ingredients in a freezer bag to be thawed and cooked in a few minutes, or you can cook your meal and freeze it to be used later, it’s up to you.

                                This article showed you 15 easy and simple recipes that you can make using your crockpot. All of these recipes contain anti-inflammatory foods whether it is in the form of vegetable, herbs or spices to improve your overall health and wellbeing.

                                Featured photo credit: Google via bettycrocker.com

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