Stress is an inherent part of our life nowadays. It accompanies us at work, on studies and in our daily life. Accumulating stress has different consequences and insomnia is one of the most common of them. But that’s half of the problem as stress follows us throughout the day. 

Then, in the evening, you lie in bed, tossing and turning, thinking of what you are concerned about. Your wish to fall asleep becomes a true challenge. 

It is scientifically proven that if you’re stressed out, you might not be able to fall asleep. During this time our body repairs and restores itself. But if stress and anxiety don’t leave and it’s hard to fully relax. Feeling anxious also makes you fall asleep and wake up again and again throughout the night. No doubt that such fitful sleep has lower efficiency. If this is a regular occurrence it could turn into chronic insomnia.

So, how to avoid another sleepless night spent tossing and turning? Here are 7 efficient methods for you to fall asleep like a baby.

Practice mindfulness. 

Shortly before bedtime, when you’re already in bed, try to relax, trying some calming methods. This could be yoga that helps to cleanse your body and mind, removing the build-up of tension. Meditation helps to relax your mind and body. Deep breathing is another method that helps to put aside worries and anxiety. Also, it could be a part of both yoga and meditation. All these methods boost sleep time and quality.

Take a bath or shower. 

Another pre-bedtime soothing ritual. Warm water brings you comfort and relaxation. Temperature fluctuations between warm shower water into a cooler bedroom will cause your body temperature to drop. This naturally will make you feel sleepy.

Have some herbal tea. 

Herbs can help lower anxiety, making it easier to fall asleep. Such tea is popularly known for its calming effects and has been used for centuries. The relaxing properties of teas also help to get rid of sleep disorders such as insomnia or restless sleep.

Try these drinks for better effect:

Peppermint tea. It contains menthol, which helps all your muscles feel relaxation. Mint tea can help enhance total body relaxation after a stressful day.

Chamomile Tea. It is one of the  favorites that helps soothe and calm. The research of the University of Pennsylvania found that it could help in treating anxiety disorder. It’s also a popular sleep aid and is the perfect bedtime tea.

Passion Flower Tea. Passion flower tea aids against anxiety and can help you sleep more peacefully.

Do leg exercises. 

Leg exercising right before bed can affect your sleep. For example, leg lifts and squats help bring blood flow down to your legs. This can have a soothing effect and make it easier to drift off.

Count sheep. 

Yes, this actually works! Want to know why? It keeps your brain focused on one thing and helps you power down. If counting sheep isn’t for you, try focusing on your breathing. Taking deep breaths in and out will also help you feel calmer.

Imagine yourself sleeping. 

Try to have a vision of yourself lying in your bed and having a peaceful sleep. You’ll instantly put yourself in a state of relaxation. For extra calm, release each muscle of your body, starting with your face and working down to your feet.

Avoid hard workouts before sleep. 

Sport is a great stress reliever and helper for improving the quality of sleep, particularly for insomniacs. But make sure your hard workouts aren’t too close to bedtime. If you find that your treadmill runs are keeping you awake at night, hit the gym at least three hours before your sleep.

Worry earlier in the day. 

When your mind is full of concerns while you’re trying to fall asleep, that can make it nearly impossible. So, what to do with all your worries and anxieties? Just try to dedicate 15 minutes during the day to process these thoughts. Writing a to-do list or thinking about solutions can be a healthy way to deal with stress. It also prevents it from interfering with sleep later.

Here are several pieces of advice for you to reduce stress. You see that they are rather easy to do. Try to follow them during the day and have a good sleep at night