Stress and Sleep Tips

June 26, 2020 | By R.Gamiz


Some people are having a hard time dealing with all the quickly changing circumstances. If you are finding your self a little or a lot more stressed or having trouble sleeping you are not alone. It is very important to have multiple ways of lowering stress and anxiety. If we do not intentionally create some stress reduction practices it is easy for bad habits to take over like overeating, alcohol and drug use. Some have even attributed the escalation riots to the stress caused by COVID. Very similar to the Spanish flu and riots of 1919. So here are some tips to help you manage the changing times.

During these times it’s hard to not be stressed out over the unknown. There are so many things that we do not know and that could lead to higher stress levels. When we are stressed it can lead to diminished sleep, and sleep is critical to immune function. Here are a few ways to lessen stress and improve sleep.

1. Deep Breathing

  • Get comfortable. You can lie on your back in bed or on the floor with a pillow under your head and knees. Or you can sit in a chair with your shoulders, head, and neck supported against the back of the chair.
  • Breathe in through your nose. Let your belly fill with air.
  • Breathe out through your nose.
  • Place one hand on your belly. Place the other hand on your chest.
  • As you breathe in, feel your belly rise. As you breathe out, feel your belly lower. The hand on your belly should move more than the one that’s on your chest.
  • Take three more full, deep breaths. Breathe fully into your belly as it rises and falls with your breath.**

2. Mindfulness Meditation

  • Get comfortable and prepare to sit still for a few minutes. After you stop reading this, you’re going to simply focus on your own natural inhaling and exhaling of breath.
  • Focus on your breath. Where do you feel your breath most? In your belly? In your nose? Try to keep your attention on your inhale and exhale.
  • Follow your breath for two minutes. Take a deep inhale, expanding your belly, and then exhale slowly, elongating the out-breath as your belly contracts.***

3. Supplementation

Nitric Oxide

A study published in The Journal for Circulation Research found that “nitric oxide is a key regulator of the circadian clock in the cardiovascular system and may be a novel target for the treatment of age-associated alteration of circadian rhythms.”

Melatonin

Melatonin is a hormone that regulates our circadian rhythm. Melatonin administration from 0.3 mg to 5.0 mg has been shown to exert a sedative-like effect.* When supplemented prior to the onset of the body’s normal melatonin secretion, even a low amount of melatonin can promote sleep.*

Pro GAD Enhancer

The 5 key ingredients for this mood support and mental relaxation product are designed to assist with:

  • Nervousness or Anxiousness*
  • Difficulty Falling or Staying Asleep* 
  • Mood & Muscle Relaxation*
  • Improved Sense of Well Being*

You can find these and other high quality, life enhancing supplements here.

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