If stress is keeping you up at night, but you’re not ready for medical intervention, why not try some all-natural remedies? There are a number of lifestyle changes you can make that will not only help you to ease stress but enjoy a night of better quality sleep.
Read on to learn how you can ease stress levels, improve sleep patterns and live an overall healthier lifestyle.
The Regular Use of a Hot Tub or Swim Spa
Hydrotherapy, also known as warm water immersion, has long been used to heal the body and soothe the mind. Today, one of the best ways to take advantage of this very effective treatment is in a hot tub or swim spa.
Researchers have found that regularly using a hot tub or swim spa can regulate your nervous system by increasing your body’s relaxation response while decreasing its stress response. But, how?
The powerful combination of heated water and jet massage relax the body and ease muscle aches and tension. It also encourages your body to produce “feel-good” chemicals known as endorphins and dopamine. Together, these hormones reduce your stress level by enabling you to relax in both body and mind.
Eliminating stress is only one part of achieving better sleep. Thankfully, your hot tub has even more than that to offer.
Studies have shown that 20 minutes of hot tub time a few hours before bed will improve the quality of your sleep, even if you have insomnia or restless leg syndrome.
The water not only elevates your body’s temperature, it opens your capillaries, speeding blood flow to your limbs, hands and feet. This pulls blood away from your body’s core, including the brain.
The heat also encourages your body’s production of melatonin, a sleep hormone that’s crucial for sleep quality. When you exit your spa, your core temperature will drop, even more, preparing your body for sleep. This helps you to fall asleep faster and, even more importantly, to stay asleep longer.
2. Implement a Bedtime Routine
Aim for 7-9 Hours of Sleep Each Night
Bedtime routines are not just for young children. Adults, particularly those with sleep issues, can benefit immensely from a night-time routine. The goal is to get into the habit of doing things that will prepare your mind and body for sleep.
The number one thing you can do to encourage a better night’s rest is to turn off all screens at least an hour before bedtime. While this may sound silly, there’s actually some solid science behind the advice. The light produced by your television, computer, tablet and Smartphone can actually hinder your body’s production of melatonin. So, if you plan to go to bed at 10:30 p.m., turn off your screens by 9:30 p.m.
During that hour before bedtime, be sure to keep away from bright lights and engage in relaxing activities like reading or listening to some mellow music.
Drinking some warm milk or herbal tea can also help. Milk contains melatonin and tryptophan, an amino acid that helps the body produce serotonin, a chemical that boosts mood and promotes relaxation. While chamomile or valerian tea have both been found to aid in sleep, not all teas are created equal. If you don’t care for either of those varieties, choose another decaffeinated tea. Even if it doesn’t contain any herbs that act as a sleep aid, a cup of hot tea is still very soothing and relaxing before bed.
The key is to create a routine to help you separate bedtime from other activities. By sticking to a pre-bed schedule, you can help yourself to fall asleep more quickly and enjoy a deeper sleep.
3. Incorporating Exercise
Aim for a Minimum of 150 Minutes of Moderate Activity Per Week
Regular exercise has many health benefits from improving fitness to helping you to maintain a healthy weight. But, did you know it can also help you to enjoy a better night’s sleep?
Physical activity increases the level of adenosine in the brain, a chemical that causes drowsiness at night. Exercise is also known to regulate your body’s circadian rhythm — an internal 24-hour ‘clock’ that tells your body when it’s time to rest.
That doesn’t mean you need to exercise like a maniac, either. In fact, 150 minutes of moderate activity or 75 minutes of brisk exercise each week can improve your sleep patterns.
One of the best ways to incorporate exercise into your routine is with a swim spa or hot tub. From swimming stationary laps or rowing in your swim spa to doing toning exercises in your hot tub, the fitness possibilities are endless. Jogging and aerobic moves are doable in either type of spa and are an extremely effective way to elevate your heart rate without having to worry about the impact on your joints.
4. Eating a Balanced Diet
Include Fruits, Vegetables, Whole Grains, and Low-Fat Protein Choices
Just like exercise can favorably impact your sleep and stress levels, your diet can also have an impact.
Research has found that a diet high in fiber and low in added sugar can help you fall asleep more quickly each night. It can even get you as much as an extra two hours of shut-eye each week.
Fresh fruits and vegetables, whole grains and lower-fat proteins and dairy will help you get all the fiber and nutrients you need for good health and a better night’s sleep. And don’t forget to stay hydrated with lots of water and low-sugar drinks like unsweetened tea or coffee, low-fat dairy, and alternatives like unsweetened almond milk.
If you want to enhance the effects of a healthy diet, taking a B vitamin supplement can help regulate your melatonin levels.
5. Taking Time for Self Care
Ease Stress with Regular Self Care
Setting aside time for your needs can be difficult if you have a hectic schedule. But making the time is worth it because it can benefit both your mental and physical health.
Treating yourself to a monthly massage, taking time to meet up with friends, engaging in a hobby, or signing up for a class you’ve always wanted to take are all ways to invest in your well-being. Setting aside one day a week to relax and rest is also a great way to recharge.
Remember, when you take time out to enjoy life, you’ll be happier, healthier, less stressed, and better rested.
Ease Stress in 2021 with Champagne Spas
If you want less stress and better quality sleep in your life, it’s time to consider a hot tub or a swim spa. Champagne Spas carries a wide range of high-quality outdoor hot tubs and swim spas as well as all of the accessories you need for a great spa experience. Drop-in for a visit at our San Diego showroom to learn more about the products we carry or to speak with one of our experts. We’re always available to help you find the perfect spa for your home.