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According to scientists and sleep experts, minor but mindful lifestyle changes can really make a difference in improving one’s stress-related sleep issues without having to resort to medications. These minor tweaks and aids will work to help reduce your stress levels and prevent further exacerbation of insomnia the natural way.
1. Relaxation techniques, such as meditation and mindful breathing have been proven to be useful to lower stress levels are a useful tool for managing stress and hyperarousal that hinder sleep by letting you focus on something else other than your own thoughts. On a physical level, meditation was shown to increase the levels of the sleep hormone melatonin, reduce the heart rate and blood pressure, and activate the brain areas that are responsible for controlling sleep.
The benefit of this technique is that you can use it throughout the day, and not only at bedtime. Meditation apps and online guides are abundant and widely available, but they do require a bit of a commitment.
2. Spending time outdoors, exercising and staying active can likewise both reduce stress and will relax your muscles, train your heart and lungs, making it easier to get quality sleep. The downside of this approach is that not everyone can exercise due to medical reasons, and some of us simply don’t have the time.
Research shows that white noise helps mask environmental sounds and makes falling (and staying) asleep easier. This is especially true about people who live or have to frequently sleep in noisy environments, such as big cities, or while traveling.
This device combines the powerful effects of relaxation techniques with the ability to distract you from stressful thoughts and outside noises. It's called a Hoom Band, and it might become the easy solution for you if you experience trouble sleeping.
This device is a lightweight, comfortable, and washable headband with a special light, the flickering of which is suggested to help with the normalization of circadian rhythms, and a set of sleek headphones that won't disrupt your sleep (an image of the device can be seen above). It comes with a free app downloadable on your smartphone, which contains stories, guided meditations, and calming sounds, all carefully curated by sleep experts.
When you're in bed and ready to fall asleep, put the band on, select one of the stories, and let the sound distract you from the noisy world and busy mind while the stress-disrupting light slowly lulls you to sleep. The calming effect is almost instant, you will feel your body relax and mind focus on the journey you're listening to instead of stressed out inner voice that doesn't let you fall asleep at night. To put it simply, the Hoom Band is an effortless choice for those of you who just want a have a good night's sleep every night, effort and fuss free.