Is stress keeping you up at night? The simple 4-step plan to help you nod off - simple electric toothbrush

After a busy day, are you struggling to leave or find yourself waking up in the middle of the night?
If so, stress may prevent you from getting the proper amount of Zs you need to fully recover.
Stress is a completely natural response to daily life. we need a certain amount of stress hormone (cortisol)
Even get up in the morning.
But too much stress can make us feel tired and anxious.
We often interrupt our sleep patterns.
In fact, a new survey by Sealy found that one out of every five Britons did not get enough sleep due to stress.
Stress in work, relationships and family issues is the main cause of stress
Induced insomniaPhysical pain (12 per cent)
The second most popular reason is financial concerns (11 per cent).
Sleep is absolutely critical to our health, because our bodies can repair themselves only when we start to recover.
It helps keep the brain functioning, metabolism and heart healthy
You call it sleep when it happens.
But what if you were lying in bed at night, worried about a meeting in the morning, or worried about things that you couldn't control?
Dr Irshaad Ebrahim, medical director at sleep center in London, said: "Everyone is different, and the amount of sleep they need every night is different.
On average, "normal" sleep time for adults is considered to be around 7 to 9 hours per night, but sleep time for children and babies is much longer than that.
"The quality of sleep is as important as the amount of sleep, and if you don't get a good enough quality of sleep, no matter how many hours you have, you will feel tired the next day.
"It's stress awareness week and it's time to fix your stress issues and stop you from actually shut up --eye.
Pressure and relaxation expert Carole Spiers, in collaboration with Dr. Irahaad Ebrahim, proposed four simple types of sleep --
Promotion tips: people have been writing diaries and diaries since day dot, not just to record the activities of the day.
Writing your thoughts before going to bed is really a catharsis.
The process of emptying your brain to a blank page will make you feel mentally relaxed.
"Sometimes we find ourselves lying awake in bed with endless worries in our heads," explains Carol.
Write them on your notebook before turning off the lights, which will help you "drop" these questions before going to bed and let you stop thinking about important tasks to be done tomorrow.
”Again, an age-
But many of us seem to have forgotten an old trick.
Don't go to bed with your laptop, but put a good book by the bed.
Try dropping your phone 30 minutes before going to bed and enjoy some of the right "me "--time".
Reading also helps prevent us from punching in.
Carole added: "If you're awake and feel the time is going by, turn the clock off, or move it completely to another room --
As long as you can hear your alarm.
Over time, you will be more anxious about insomnia, which will keep you awake for a longer time!
Change of light (and dark)
Help us adjust sleep patterns, so it's important that your sleeping environment is as dark as possible-in fact, only people sleep with lights on.
It sounds simple, but if the light comes in while you're trying to sleep, lining curtains or shades will reduce light pollution.
It's a fast and low
Cost solutions, but can make the world different.
You may also want to throw away any glowing devices such as TV standby lights, mobile phones or electric toothbrush chargers.
Once light pollution is minimized, you can focus on reducing it.
Carole's breathing training can help us: "Our breathing is related to the subtropical nervous system, which can promote a state of calm.
"If you feel stressed, especially on sleepless nights, try to focus on your breathing: Take a deep breath, breathe slowly, and try to keep each inhalation through your nose for at least four seconds, breathe seven seconds through the mouth.
"Insomnia is thought to affect one of the three people in the UK and it can have a real harmful effect on your day --to-day life.
If you're really struggling and you 've tried all the ways, then you might want to check out your pharmacist.
Dr. Irahaad Ebrahim said: "If you are worried that your insomnia has not improved, talk to your local pharmacist.
"They are trained healthcare professionals who are able to provide expert advice and are able to recommend a short
Help you get a good night's sleep and break the sleepless cycle.
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