Deal With Stress

7 Stress-Busting Tips Before You Go To Bed

Take Vitamin B12 to Sleep Better and Have Less StressA good night’s sleep can be hard to come by in this day and age, with longer working hours, children to look after and seemingly never enough hours in the day to get things done, but nothing makes you feel better than a restful night. Often, stress and anxiety are barriers to sleep and learning to bust sources of stress before you climb into bed can make a real difference to the quality and quantity of sleep you get. Here are 7 stress-busting tips to help you enjoy peaceful, uninterrupted slumber:

1. Exercise

Exercise is one of the best natural stress-busters and it can really help to relax your body and mind in preparation for the evening ahead. Exercise releases endorphins, which make you feel good, as well as helping to clear your mind, release tension and stress from the body and mind and giving you something to think about, rather than stressing about your day at work or what’s going to happen tomorrow. Exercise also has a host of benefits for your physical health and it tires the body out, ready for a break. It’s best to exercise at least 2 hours before you plan to hit the hay.

 2. Unwind

It’s always a good idea to take an hour or so to unwind and do something relaxing before you go to bed after a long day at work, a day out or a hectic day with the kids or grandchildren. Grab a book, watch a film or get your friends for a glass of wine and a catch up. If you head straight to bed with an active mind, you’ll probably struggle to get to sleep.

 3. Eat early

Eating just before you go to bed can make it more difficult to get to sleep and may leave you feeling uncomfortable when you get into bed. Try to eat dinner around 3 hours before you go to bed.

4. Read

Reading is a really good way to escape from the day you’ve had, distract your mind and chill out before you go to bed. Try to read books that will entertain and relax you, rather than triggering ideas and thoughts, as this may cause your mind to be very active and busy when you go to bed. Make yourself comfortable, snuggle up and enjoy a bit of you-time.

 5. Have a bath

Having a bath is not just a really relaxing way to wash yourself, it’s also proven to reduce stress and make you feel better. Fill up the bath with warm water, add some bubbles, shut the door and enjoy some peace and quiet. Add some relaxing oils and candles to create a calm atmosphere. Research shows that having a bath before bed can help to prepare you for sleep because the decreased temperature you experience when you get out of the bath is comparable to the natural drop in temperature from day to night.

 6. Have a massage

Massage is a great way to relax the mind and body and reduce stress and tension in the muscles. Invest in some indulgent oils, draw the blinds and put some chilled out music on and you’ll feel calmer instantly.

7. Have a hot drink

If you watch the soaps, you’ll probably have noticed that a cup of tea seems to solve drama of any kind and although this is a bit of an exaggeration, there is some truth to the belief that a cup of tea or a hot cocoa can make you feel better. Hot drinks, especially in the winter, warm you from the inside out and somehow they are a comfort, probably because most of us have grown up having a hot drink before bed from being very small. If you are a fan of a nightly hot drink, try to avoid caffeine within an hour of going to bed.

Author Bio: Richard is a Manchester based writer focusing on health and sleep. Currently he is working with the sleep professionals at apnoea treatment London to educate people on the importance of a healthy diet to support a peaceful night’s sleep.

Deal With Stress

3 Ways of Helping Children Cope With Stress and Deal With Feelings

stressed-childrenLife is not always as simple and easy for children as one may think. Children need to meet the harsh demands of school on top of their personal and social lives. In addition, many parents also send their children for supplementary classes for enrichment purposes and attempt to discover their children’s talents by having them engaged in cultural activities at the same time. Pressure from within the home and from people around contributes to the high levels of unnecessary stress that young children are facing today. As such, it is crucial that parents know the 3 ways of helping children cope with stress and deal with feelings.

The most basic thing to do to help your child cope with stress is to understand what stress actually is. Stress is our body’s way of reacting to specific events or changes in our lives that are taking place. Some children are brought up in an environment that encourages and guides him or her to deal with stress in a positive way. Thus, it is important that parents learn the skills to teach their children how to respond to stressful and tense situations in a more optimistic manner.

The first people that children usually turn to for support are their parents. As such, parents should always ensure that they are there to provide a listening ear to their children. They should also be prepared to share good advice when the need calls for some. The goal of the parents in such situations is to guide their children and help them develop skills to cope with stress effectively. Avoid making the mistake of over questioning and adding unnecessary pressure on them.

The second and most obvious step towards helping your child deal with stress is to be a good role model. This is because children watch and learn from what their parents do. If you are easily anxious and defeated by issues that take place in your life, those negative feelings may be transmitted down to your children eventually. Instead of becoming upset over every little thing, you should teach your children how to properly deal with them. Reflecting on your behavior and actions will actually improve your overall health in the process. Thus, try to encourage everyone in your family to cope will stress well so that your children will be able to develop the necessary skills to do so in a good environment.

Knowing when your child gets stressed is another way of helping him or her cope with feelings. As a parent, you need to build a strong relationship with your child so that you are able to know what his problems are and what methods best suit him. You should also try to find ways to help your child relax more and encourage him or her to take breaks when necessary. This is because children nowadays tend to give themselves so much pressure that even their bodies cannot handle it. To help your child get his or her mind away from work or pressure, suggest going for a walk or playing light games. This keeps him distracted from work and instead replaces stress with lots of fun and enjoyment. Although simple, most parents do not realize how effective this method is for helping their children deal with their feelings and stress.

To know more about your child, make sure that you communicate with him everyday. At night, before heading off to bed, ask your child what they did during the day and what their feelings were. Share with them advice on how their behaviors could be improved and commend them for good work done.

These 3 ways of helping children cope with stress and deal with feelings are essential for parents to know, so that they will be able to help their children develop skills in handling stressful situations in the future.

Ian Spencer is an expert in solving anxiety and stress problems at Where he provides anxiety help advice to treat panic attacks and severe anxiety. Click Here [] to get your FREE anxiety analysis done online today.

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