Stress has become a part of our daily lives. From traffic jams to angry bosses, stress can be defined as any situation that is demanding for our health and mind. Constant stress throughout the day can wreak havoc on the mind and body. Stress is the prime cause of a number of health problems including hypertension, diabetes, cardiac problems to name a few. Did you know your activities during the day and night can have a profound effect on your cortical levels? To be more precise, the food that you consume and your sleep pattern can increase or decrease your stress. Stress cannot define our way of living. Here are 7 ways to manage your stress levels with proper sleep and nutrition:
Eat the Right Carbs
Rice is the staple food for people in many Asian countries like Japan, India, and China. Although people choose brown rice or white rice for nutritional value, white rice has its own benefits. Rich in vitamin, minerals, and carbohydrates, white rice has a high glycemic index and promotes a better quality of sleep. Poultry food like chicken, eggs have a constituent called tryptophan that helps in the production of a hormone called melatonin which induces sleep.
Load Up on Vitamins
Vitamin B that is found in poultry, eggs, fish, peanuts, and bananas help to improve the quality of sleep and make you fall asleep faster by processing the tryptophan in the body into serotonin which is a natural sleep inducing hormone. Along with B, Vitamin C also has been found to have some beneficial effects of its own
Skip Sugar and Caffeine
The culprit of your insomnia might be the late night espresso that you had been reaching out to cope with the added workload. While caffeine is a known stimulant, sugar contains glucose which provides energy. In case you are planning to get a shut eye, it would be a good idea to skip these two.
Just before you go to sleep, try this age-old remedy which was endorsed by all the grandmothers. A warm glass of milk is said to have a soothing effect and makes one feel secure and safe, thus urging to drift off to sleep peacefully. Besides milk, some scientific studies have also found chamomile tea to have a beneficial effect on sleep by detoxing the body and ensuring better health.
It is virtually impossible to fall asleep in a room that is hot, humid and suffocating. Make sure your room is well ventilated before you go to bed. Wear loose and breathable clothes and keep the room temperature in the range of 21 to 25 degrees Celsius. You can opt for a warm shower before going to bed to help relax the muscles and prompting you to drift off to sleep.
Get Enough Sleep
A number of scientific studies have shown a correlation between sleep and your stress and anxiety levels. Lack of proper sleep can not only make you groggy but can also affect your cognitive abilities such as attention, memory and leave you anxious and in a bad mood.
To get a good night’s sleep, you need to find the right mattress for you. In fact, with the wide assortment of choices available in the market, a new buyer can quickly become bamboozled. While buying a new mattress, you need to consider your body weight, your sleeping positions as well as the firmness. In case you suffer from pain issues, you can go for the orthopedic mattresses that are specially made to address the back pain problems and provide optimum support to your spine.
Get Comfortable Pillows
Too hard to too soft pillow can be a major hindrance in your night’s sleeping causing you to toss and turn throughout the night and giving you a sore neck in the morning. Try to get a pillow which is neither too soft nor too firm and provides the optimum support to your head and neck.
Don’t succumb to the clasp of stress. This year, turn your life around and bade goodbye to stress with these 7 life-changing sleep and diet habits.