So if you read post 5 Ways Stress Affects Our System you know what your body is telling you when it comes to stress. Let's talk about ways to destress.
When you change the flow of your breath your mental state. This easy because you can do it anytime and anywhere. When we are stressed our inhalation becomes extremely long and exhale is typically very short. Sometimes we are so stressed out we forget to exhale. Have you ever noticed this? The quality of our inhalation is energizing and stimulating while the quality of our exhale is calming and relaxing.
Right now, noticed you breathe without changing it for about 30 seconds. Notice the quality of your inhales and exhales. Notice where your breath enters your body and where it leaves. Observe the quality of your inhales and exhales. Is one longer or shorter than the other? Are their pauses in between breaths, or is your breath smooth?
Now, change your breathing. Take 3 deep inhales through your nose and exhale through your mouth.
Then, go back to observing your breath. Feel your breath moving in and out of your nose. See if you can make your exhalation slightly longer than your inhale. Continue doing this for as long as you'd like. If you become uncomfortable at any time just stop controlling your breath normal.
2. Go outside
Nothing is better than fresh air and sunshine. Nature is powerful for fighting stress. You don't even have to do but just "be". I try to go outside at least 3 times a day. It helps me disconnect. When I come back inside I feel refreshed and ready to go.
3. Talk it out
Call a friend or meet up with a friend and talk it out. When our brain feels swirly and overwhelmed sometimes its best to talk about what is going on in it. Getting your thoughts out is a great way to lower your stress level.
There is no escaping stress. When you are feeling stressed take not of it. Notice where stress is occurring in your body and make an effort to incorporate some de-stressing practices into your routine!
These are just 3 of my favorite ways to de-stress. What are yours?
One of the most important this for our health is sleep and most of us are not getting enough of it. Your body needs more than five hours of sleep. You might feel fine running on 5 hours of sleep, but your body needs more rest.
I thought I'd share advice on creating a nightly routine that helps support your sleep.
How we sleep affects how we function and our overall health. Getting an adequate amount of sleep can help you with:
My goal is to sleep 6-8 hours each night. I am an early bird. This means I must be in bed no later than 10:30 pm. To have this bedtime I had to create a routine. This is how I do it!
1. Start Off Early
Start preparing your body for bed at least 45 minutes - 1 Hour before you actually need to be in bed. If I need to be in bed by 10:30 pm. I need to start getting ready for bed at 9:30 pm.
2. Turn Off Electronics
We must limit light and stimulation at least 1 hour before we go to sleep. This means no TV or phones in bed. We want our brain to shut off before bed and being bombarded with things can be hard to fall asleep. I recommend putting your phone on the other side of the room every night. This will keep you less distracted from the light. If you use your phone for an alarm moving your phone away will also force you to get out of bed in the morning.
3. Set the temperature & start your diffuser
Sleeping in a cool room promotes more restful sleep. I sleep with the ceiling fan on and set the temperature to 65-70 degrees at night. I also start up my diffuser using a lavender and cedarwood blend. After the temperature and diffuser are set I change into my PJs and finish the rest of my routine.
4. Make a Cup of Tea
Tea just makes me relaxed and calm. Especially my night-time blend. At your local grocery store, you can find many nighttime herbal blends. If you drink a sleepy time blend try to go to sleep 30 minutes after finishing your cup.
5. My Skincare Routine
I am very anal about my skincare routine because signals my brain that is bedtime and its also relaxing.
6. Pick Up a Book
I always try to read one chapter of a book in bed. It's not too stimulating. Almost as soon as I pick up my book, I am soon asleep. It is a great way to ease me into sleep.
As far as my routine that does it for the most part. Do you have any tricks that help you fall asleep or feel more rested? Comment Below