How to Overcome Stress Related Sleep Deprivation

How to Overcome Stress Related Sleep Deprivation

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Struggling with stress related sleep deprivation?  You are not alone. Not by a long shot!

Close to half of the human population experience sleep problems.

Know the Triggers for Stress Related Sleep Deprivation!

Stressed out over deadlines at work? Dumped by a lover? Worried about financial problems? All these stresses and niggling issues can and usually will wreak havoc in your mind.

If your mind is constantly overthinking you will have difficulty calming down long enough to fall sleep.

Granted, other sleep issues like sleep apnea or other health problems could also trigger sleep problems, but I’ll assume that you do not have those problems.

Major sleep disorders are best handled by a medical professional who would conduct sleep tests on you.

But in this post, I’ll look at stress related sleep deprivation and share 5 ways to encourage your body to calm down and rest more easily.

These tips will help most women with sleep problems, because for most women stress is the main cause of insomnia.

  1. Exercise often to prevent stress related sleep deprivation

Soldiers in boot camp can doze off within a few seconds. They always crave sleep and can’t get enough of it. It’s very rare to encounter a soldier with insomnia. The reason for this is the amount of physical training that they get.

When you are physically tired, your body craves sleep so that it can rest and repair itself.  To cure stress-related insomnia try to exercise on a regular basisstress related sleep deprivation

Personally, I prefer a power walk early in the morning.  I walk briskly for 20-30 minutes. You’ll be exhausted by the end of your session and by nightfall, you’ll throw yourself on the bed and be asleep in minutes.

I know that mornings are super busy for most women. Do note that it’s best to exercise early in the day! But… but if that does not work for you, then 30 minutes after work is fine too! Do not exercise during the 4 hours prior to bedtime. You’ll just end up being more alert.

  1. Don’t force it

One of the most common reactions from people struggling to fall asleep is that they try too hard.  If you try too hard, you end up looking at the time and fretting that you’re still awake. That will only aggravate you and make you more restless and sleepless.

Do not worry about the time. Even 2 hours of restful sleep can work wonders. Focus on deep breaths. Most of us breathe shallowly. Deep breathing will oxygenate your body, calm you down and help you sleep.

  1. Keep the room cool

If you want to sleep well, you need to be comfortable. Keep your room cool and dark. You won’t be able to sleep if you are hot and perspiring.  Idem ditto if the room has light coming through it.

Use dark, heavy curtains if you need to. Light coming under the door? Use a rolled-up towel to block it off. You’ll be amazed at the difference it makes.

  1. Use earplugs

Unlike me, some people are very light sleepers and would probably wake up if a mosquito coughed. If that’s you, try  earplugs.  Get a good pair and filter out most ambient noises so that you can sleep without interruptions. One of the best earplugs on the market can be found here .

  1. Magnesium supplements

Don’t panic. This is not prescription medication. You can purchase magnesium supplements over-the-counter from most health stores.

I don’t take magnesium supplements at all. 

I prefer to eat foods that are rich in magnesium, like spinach, almonds and black beans!

Considered as ‘nature’s tranquilizer’.  Eating the recommended amount daily will calm your mind and body. You’ll sleep better and be less prone to waking up earlier than you want to.

Apply these 5 tips and in most cases, you’ll notice that you sleep much better.

Of course, if you’re highly stressed out, you’ll need to take active steps to beat chronic stress!  Don’t stress over what you can’t control and go to bed with peace in your heart.

That’s exactly what we focus on doing in my private facebook community of women beating chronic stress!  Feel free to join us! 🙂

 

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Darlene Berkel

Stress Resilience & Life Transitions Coach Darlene is passionate about helping ambitious women 40+ conquer chronic stress and overcome whatever life throws at them. Combining personal experience, proven stress management activities and divine guidance, Darlene delivers top-tier products and services that have allowed committed women to face their challenges without losing steam.

This Post Has 5 Comments

  1. Helpful. I’m feeling the effects of stress sleep deprivation myself these days. Thanks.

  2. I have no trouble sleeping but know many who do — so I shared this. Thank you Darlene Berkel

  3. @Colleen Thanks for the feedback. We ALL feel the effects of stress-related sleep problems from time to time…the key is to get it under control asap before it becomes chronic.

    @Carol Thanks so much for sharing it. I have mastered the secrets of a good nights sleep as well, but soooooo many women are struggling with stress-related sleep deprivation. I want to help!

  4. I love to tell myself, “This is a night for rest, maybe not for sleep” when I can’t either go back to sleep, or get to sleep. It’s giving yourself permission to be right where you are. Thanks for the suggestions Darlene!

  5. @Dr. Margaret I LOVE the idea of giving yourself permission to be right where you are! Stressing about not being able to sleep will only lead to MORE sleeplessness. Its never helpful to force it. Instead, focus on deep breaths. I close my eyes and count slowly to eight as a breathe in and then slowly to eight again as a breathe out. Keep repeating that. Deep breathing in that way is SO relaxing. I usually fall asleep in no time.

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