Written By Finnegan Pierson / Reviewed By Ray Spotts
When you have a stressful day at work, it's often hard to wind down once you come home. After a particularly hard day, you could find yourself feeling nervous, irritable and you may even lash out at loved ones.
As if that isn't bad enough, stress can also inhibit a healthy night of sleep which can perpetuate the cycle. If work-related stress is making it impossible for you to rest in the evening, here are several easy ways to begin enjoying a blissful night of sleep following even the most hectic day.
Reduce Computer Time In the Evening
One of the simplest ways to get a better night's sleep is by reducing computer time in the evening. When you surf the internet or watch online movies before bed, the blue light that's emitted from computer and cellphone screens hinders sleep. That's because it knocks your circadian rhythm off-kilter making your body think it's daytime.
Your body then produces less of the sleep hormone melatonin, giving you a lower quality of slumber. To prevent this from happening, shut off devices at least two hours before you hit your pillow
Try an Herbal Remedy
Herbs can be wonderfully helpful in making you feel more relaxed and enhancing sleep. The best herbs for sleep quality include chamomile, valerian root and of course, lavender. Chamomile is extremely popular as a bedtime tea because it contains a compound called apigenin that binds to GABA receptors in the brain making you feel sleepy.
Valerian root has also been shown to help with sleep and is sold as tea or in pill form. Lavender essential oil is also used to promote sleep and is very effective when used in a diffuser.
Limit Your Caffeine Consumption
If you're not getting enough quality sleep, chances are you self-medicate with caffeine. This can turn into a vicious cycle of caffeine, stress, poor sleep, rinse and repeat. To get a better night of sleep and reduce stress, limiting caffeine may be the key. If you can't see yourself going cold turkey with caffeinated beverages, you don't have to eliminate them completely.
Your morning coffee is probably something you aren't going to give up, but keep it limited to one to two cups at the most. When the afternoon rolls around, stick to decaf, green tea or flavored water.
Revamp Your Bedroom
Another way to enhance sleep after a rough day at work is to create a sanctuary in your bedroom. Your bedroom should be a place that encourages sleep with peaceful surroundings. If you think about it, you can narrow down what inhibits a good night's sleep.
For example, if your mattress leaves you with a sore back every morning, investing in a new one will make a world of difference. If your room is cluttered, it's stressing you out even more! Get rid of excess junk and create a room that's soft and cozy. Even changing the paint color will help you feel relaxed before you shut off the lights.
Get Enough Exercise
When you're working long days, it's often difficult to fit in exercise. Exercise keeps you stay in shape and prevents you from gaining weight, but it's also crucial for getting better sleep. If you're under a lot of pressure at work, adding fitness to your schedule may also improve that situation.
If possible, leave the car at home and start walking or biking to work. If that's not feasible, get an hour of walking in during lunch. While it might feel difficult at first, you'll find that exercise gives you some valuable thinking time to work off all that stress. The added physical activity will also make it far easier to fall asleep at night.
While there may not be much you can do to stop workplace stress, you can prevent it from ruining your sleep. By getting plenty of exercise, using herbal remedies and reducing computer time in the evening, you'll see an improvement in the quality of your sleep.
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Finnegan Pierson loves business and has a passion for Health and technology. Even more interesting is the combination of the two. As a freelance writer, Finn hopes to influence others so they can have positive life experiences.
Founder Ray Spotts has a passion for all things natural and has made a life study of nature as it relates to health and well-being. Ray became a forerunner bringing products to market that are extraordinarily effective and free from potentially harmful chemicals and additives. For this reason Ray formed Trusted Health Products, a company you can trust for clean, effective, and healthy products. Ray is an organic gardener, likes fishing, hiking, and teaching and mentoring people to start new businesses. You can get his book for free, “How To Succeed In Business Based On God’s Word,” at www.rayspotts.com.