Cut Down on Stress with Yoga, Meditation, and Better Sleep
We could all do with a little less stress in our life. While there isn’t much that we can do about the things that cause us stress, there are ways to make it so that those stressors don’t affect us as negatively.
The best ways to do that are through getting a good night’s sleep, meditation, and by doing yoga.
A great way to ensure that you get a good night’s sleep is to build a sleep ritual that works for you, that you can do every night. You can find some ideas right here at Prana Navina Yoga.
One thing you should make sure to do is to check when you bought your mattress, and whether it’s still comfortable enough for both you and your partner. You should be replacing your bed every 5 to 10 years, but most people don’t do that because they’re expensive. If you’re waking up with aches and pains, you’re likely not sleeping on a firm enough mattress. Not only are you going to be grumpier throughout the day, but you’re also not going to be getting high-quality sleep.
If you find yourself being constantly stressed or anxious, or unable to sleep no matter what you try, talk to your doctor about what changes you can make on your own. Not sleeping well, or being constantly anxious is a sorry state to live in.
Getting a good night’s sleep means that you’re more likely to have a reasonable response to something that’s stressful. Stress often triggers the fight-or-flight response, whether we want it to or not.
Yoga is something that can also help to reduce that impact, according to Harvard. In a study based on nurses, yoga was found to significantly reduce the short-term effects of work-related stress just by practicing for 50 to 60 minutes twice a week. It’s also been found to have good long-term effects on your mental health. A long-term study in the 2009 Biological Psychology Journal found that yoga helped to modulate cortisol in long-term practitioners, which helps to improve sleep quality.
Yoga can also help you relax your muscles, and help you be more comfortable as you go to sleep.
Yoga is also a great way to build mindfulness meditation into your evening routine as part of your light exercise. Like yoga, it’s recommended to meditate twice a week to increase your sleep quality. Mindfulness meditation is also a useful tool for when you do run into those stressful situations because it teaches you different ways to react than the ones you automatically go to.
Like yoga, mindfulness meditation is a simple, easy way to work towards being less stressed and getting a better night’s sleep. You can learn either from anywhere, whether you choose to go to a yoga studio to learn routines that work, or to a website like youtube. It can even be done from the comfort of your own home in your own bed.
Guest Blog from www.sleephelp.org