Do you have sleepless nights? 3 Stress Relieving Exercises and Techniques You Should Definitely Try

If you’re suffering from anxiety and insomnia? Tiered of Sleepless nights? Don’t worry, there’s some good news: simple stress-relieving exercises will help you sleep easier and feel more relaxed.

According to a new national survey, 44% of adults said stress had caused them to lose sleep at least once in the previous month. The next day, all that tossing, turning, and looking at the ceiling will leave you exhausted and stressed.

sleepless nights

Anxiety and Insomnia: What You Need to Know If You Are Suffering From Sleepless Nights

What’s the correlation between more stress and less sleep? “If you repeatedly stimulate the stress response, your body never returns to its baseline,” says Luis F. Buenaver, Ph.D., C.B.S.M., a sleep specialist at Johns Hopkins.

According to Buenaver, “stress and sleepless nights are closely linked.” “If you’re in pain, worry a lot, or are dealing with a stressful situation in your life, your body could be producing more stress hormones than normal. A bad night’s sleep adds to the issue. And it’s possible that those hormones will never be fully broken down. It’s like driving in fifth gear all of the time.”

Activate the Relaxation Response in Your Body

“To relieve tension, we suggest scheduled relaxing activities. “Watching a ballgame or a movie on TV isn’t the same as taking the time to completely relax,” says Luis F. Buenaver, Ph.D., C.B.S.M., a sleep specialist at Johns Hopkins. Consider the following strategy:

  1. For two weeks, practice gentle breathing and gradual muscle relaxation every day for 20 to 25 minutes. Before and after, score the emotional and physical stress on a scale of 0 to 10 (totally relaxed to fully tense).
  2. Select the workout that works best for your anxiety and insomnia after two weeks and do it every day. Buenaver says that with practice, the body and mind can learn to relax more easily and profoundly, resulting in fewer sleepless nights.

Techniques for Stress Reduction Come to the Rescue

“Activities that trigger the body’s natural calming response are fantastic,” says Buenaver. “And they’ve been shown in studies to help people sleep better. They work by lowering stress hormones like cortisol and adrenaline, as well as slowing the heart rate and breathing. Relax the body and mind.”

Yoga, tai chi, and meditation are all effective stress relievers. These two simple exercises, which Buenaver recommends to patients who are having trouble sleeping, are also effective.

Breathing slowly:

  • Sit or lie down in a relaxed spot in a peaceful place and practice gentle breathing. Closing your eyes can be beneficial.
  • For about five minutes, slowly inhale and exhale. Breathe down into your abdomen as you inhale. Concentrate on your breathing.
  • “Breathing in, I am calm, breathing out, I am coping,” you should say to yourself.

Progressive muscle relaxation:

  • Sit or lie down in a relaxed position in a quiet environment.
  • Take a few deep breaths in and out slowly.
  • Begin tensing muscle groups one at a time while breathing. Inhale and hold the stress, then exhale and let it go. Take a few deep breaths while noticing (and appreciating) how relaxed each muscle group is.
  • Begin with your head, neck, and face muscles. Work your way down to your elbows, hands, and ribs, as well as your back, chest, buttocks, thighs, calves, and feet.
  • Repeat for any remaining tense places.

“Feel the intensity and absence of tension when you go through this exercise so you can detect residual tension and address it,” Buenaver says.

17 thoughts on “Do you have sleepless nights? 3 Stress Relieving Exercises and Techniques You Should Definitely Try

  • May 9, 2021 at 6:28 am
    Permalink

    Hey! This is my firsst comment here so I just wanted to give a quick shout outt
    and say I truly enjoy reading through your articles. Appreciate it!

    Reply
  • May 9, 2021 at 6:36 am
    Permalink

    Please keep us uup to date like this. Thanks for sharing…

    Reply
  • May 9, 2021 at 6:36 am
    Permalink

    Howdy! I could have sworn I’ve been to thhis blog before but after browsing through slme of the
    post I realized it’s new to me. Nonetheless, I’m definitely delighted I found it and I’ll
    be bookmarking and checking back frequently!

    Reply
  • May 9, 2021 at 6:42 am
    Permalink

    I’m very happy to discover this page. I need to to thank you for onews time just foor this fantastic read!
    I definitely really liked every little bbit of it and I have you bookmarked to
    check out new things iin your blog.

    Reply
  • May 9, 2021 at 6:42 am
    Permalink

    I think this iis oone oof the most important information for me.
    And i am glad reading your article. But wanna remark on few ggeneral things,
    The web site style is perfect, the articles iis really great!

    Reply
  • May 9, 2021 at 6:43 am
    Permalink

    Hello There. I found your blog using google. This is an extremely well
    written article. I’ll make sure to bookmark it and return to read
    more of your usseful information. Thanks for the post. I’ll certainly
    return.

    Reply
  • May 9, 2021 at 6:44 am
    Permalink

    Very good info. Lucky me I discovered your blog by accident.

    I have book-marked it for later!

    Reply
  • May 9, 2021 at 7:03 am
    Permalink

    Wow, amazing blog layout! How long have you been blogging for?
    you made blogging look easy. The overall look of your web site is excellent,as well as
    the content.

    Reply
  • May 9, 2021 at 7:24 am
    Permalink

    Way cool! Some very valid points! I appreciate you
    penning this post and thee rest oof the wegsite is also really good.

    Reply
  • May 9, 2021 at 7:28 am
    Permalink

    Hi there to every body, it’s my first pay a quick visit oof
    this website; this blog contains awesome and genuinely excellent dataa for visitors.

    Reply
  • May 9, 2021 at 7:42 am
    Permalink

    Well composed articles like yours renews my faith inn today’s
    writers.You’ve written infomation I can finally aghree on and
    also use.Many thawnks for sharing.

    Reply
  • May 9, 2021 at 7:42 am
    Permalink

    I enjoy reawding through your website. Thanks!

    Reply
  • May 9, 2021 at 7:43 am
    Permalink

    I enjoy whbat you guys are usually up too. This type of
    clever work and reporting! Keep up the very good
    worrks guys I’ve added you gugs to mmy ownn video.

    Reply
  • May 9, 2021 at 7:48 am
    Permalink

    Hello! I wish to say that this post is awesome, great wfitten andd come with approximately
    all important infos. I’d like to look extra posts like this!
    🙂

    Reply
  • May 9, 2021 at 7:52 am
    Permalink

    Hello to every one, since I am genuinely keen of reading this website’s ppst
    to be updated regularly. It carries nice data.

    Reply
  • May 9, 2021 at 7:59 am
    Permalink

    Hey! This is my first comment here so I just wanted to give a quick shout
    out and say I trul enjoy reading through your articles.
    Appreciate it!

    Reply
  • May 9, 2021 at 8:04 am
    Permalink

    Very good post! We will be linking to tthis great content on our website.Keep up
    the great writing!

    Reply

Leave a Reply

Your email address will not be published. Required fields are marked *