{"id":28449,"date":"2017-11-17T07:00:51","date_gmt":"2017-11-17T12:00:51","guid":{"rendered":"https:\/\/restonic.com\/sin-categorizar\/battle-stress-safeguard-sleep-3781"},"modified":"2024-04-09T10:27:26","modified_gmt":"2024-04-09T14:27:26","slug":"battle-stress-safeguard-sleep-3781","status":"publish","type":"post","link":"https:\/\/restonic.com\/es\/blog-es\/battle-stress-safeguard-sleep-3781","title":{"rendered":"12 Essential Life Hacks To Battle Stress & Safeguard Your Sleep"},"content":{"rendered":"

Take back the night by taking stress out of the equation when it\u2019s time for sleep<\/h2>\n

From family crises to stress around preparations for the holidays and overloaded schedules, stress can wreak havoc with your sleep. Conversely, a lack of sleep can amp up your stress, too. The toxic dance between the two can be stopped with a few savvy tactics designed to turn down the volume on stress and preserve good quality slumber.\"need<\/p>\n

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  1. Routine rules.<\/strong>\u00a0When life gets hectic, it\u2019s our natural tendency to try to pack more into our days and stay up later to get things done. That\u2019s a strategy that will come to haunt you over the long term. Carve your bedtime in stone<\/a> and stick to it. The pay off \u2013 a sweet night of sleep.<\/li>\n<\/ol>\n
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    1. Just say no.<\/strong>\u00a0Sorry to be the bearer of bad news but you\u2019re not a super hero capable of super human feats. You can only do so much and it\u2019s important to give yourself permission to realize that. It\u2019s ok to say \u201cno\u201d or \u201cI can\u2019t right now.\u201d Set your priorities and skip the B-list tasks<\/a>.<\/li>\n<\/ol>\n
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      1. Download your brain.<\/strong>\u00a0When your mind whirrs at a non-stop pace at bedtime and prevents you from sleeping<\/a>, it\u2019s a sign you\u2019ve got too much on your plate. Instead of ruminating, create a to-do list whether it\u2019s through an app or by writing down tasks on a piece of paper. It gets things out of your brain and organized elsewhere, so you can be less stressed. Consider out-sourcing some responsibilities to spouses, kids or friends. Go ahead and splurge on a cleaning lady during the holidays.<\/li>\n<\/ol>\n
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        1. Nap with intent.<\/strong>\u00a0Having a short 20-minute snooze<\/a> can boost your productivity so make it a priority, even when you\u2019ve gone a lot going on. If you\u2019re not a good napper, meditate instead. For help, use one of the apps like Headspace, that will guide you through the process.<\/li>\n<\/ol>\n
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          1. Watch what you eat.<\/strong>\u00a0Your coffee habit might be hindering and not helping you especially if you drink it on an empty stomach, which can spike blood sugar levels. That spike can make you feel more grumpy, more irritable and more stressed. And just a gentle reminder to finish sipping last cup of coffee<\/a> before 2 pm or risk a less than stellar night of sleep.<\/li>\n<\/ol>\n
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            1. Soak up the sun.<\/strong>\u00a0If you\u2019re feeling tied to your desk, it\u2019s time to snip the cord long enough to get some outdoor time. Sunlight stimulates the production of serotonin, the feel-good hormone that combats Seasonal Affective Disorder (SAD)<\/a>. Bonus points if you combine being outdoors with some exercise, like a walk around the block or some stretching. You\u2019ll feel better for it both physically and emotionally. Research says that the mood boost from exercise can last for up to 12 hours.<\/li>\n<\/ol>\n
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              1. Quick sniff citrus.<\/strong>\u00a0When you\u2019re truly squeezed for every minute of the day, inhale the zesty scent of a lemon or orange first thing in the morning. Some soothing aromatherapy<\/a> can supercharge your energy while relieving stress, thanks to a boost of norepinephrine, a mood-improving hormone. Come nighttime, choose soothing scents like lavender, chamomile or jasmine to help you relax into sleep.<\/li>\n<\/ol>\n
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                1. Squeezed for time.<\/strong>\u00a0Borrow a move from traditional Chinese medicine and grab the fleshy area between your index finger and thumb called the Hoku<\/em> spot. Hold it firmly for 30 seconds to ease stress<\/a> and tension. Make it part of your bedtime ritual to make falling asleep easier.<\/li>\n<\/ol>\n
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                  1. Listen to music\u2019s noteworthy benefits.<\/strong>\u00a0Soothe your soul and take your mind to another place with your favorite tunes<\/a>. Soft jazz, classical and easy listening are good genres for just chilling. Use music to transport yourself back to great travel memory, whether it\u2019s dance music from Mexico or tribal drumming that reminds you of a visit to Africa. Music has the power to soothe or excite, bring you to a meditative state, spur creativity and help you forget that you\u2019re feeling stressed.<\/li>\n<\/ol>\n
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                    1. Banish electronics from your bed.<\/strong>\u00a0You won\u2019t be able to find a calm place when you\u2019re still being inundated with social media updates, email and news notifications. Plus, research confirms that the light emitted from electronic devices will disrupt your sleep<\/a>. Turn off your gadgets at bedtime and periodically throughout the day, like at mealtime for example. Constant connectivity has been linked to higher incidents of depression and anxiety, especially in women. Use the \u201cdo not disturb\u201d settings on your cell phone and tell the world to go away \u2013 at least for a little while.<\/li>\n<\/ol>\n
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                      1. Get intimate with someone you love.<\/strong>\u00a0Want to sleep better and nurture closeness with your partner? Even when you\u2019ve got a jammed schedule, be sure to make time for sex and intimacy<\/a>, even it\u2019s just a prolonged snuggle. Touching, sex and orgasms all help increase your body\u2019s production of endorphins (nature\u2019s own pain reliever) and oxytocin. Goodbye, stress. Hello, afterglow!<\/li>\n<\/ol>\n
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                        1. Vacation dreams and hopes. <\/strong>You might not be able to take off today and leave your stress behind, but just thinking about your next vacation will help you get through the crunch. While on your way to go shopping for the holidays, plan your dream vacation itinerary<\/a>, including the sights you want to see, the photos you\u2019ll take and the bucket-list caliber hotel where you\u2019d like to stay. It just feels good to daydream!<\/li>\n<\/ol>\n

                          Rest well & wake up ready to go!<\/h2>\n

                          Better sleep gives rise to better mornings, bringing your goals into focus and dreams within reach. Hungry for more sleep info? Dig into these posts:<\/p>\n