What lifestyle changes should be made to improve stress?

Question

Hello doctor,

I am a 28-year-old female. I have been stressed a lot for a few days, and falling asleep at night is hard. And due to sleepless nights, I feel exhausted in the morning. How can I resolve this? Are there ways to improve sleep and prevent exhaustion? Please suggest any kind of physical activity or exercise that I can incorporate into my daily life to avoid stress. Does including physical activities help in reducing stress and improving sleep?

Please help.

Thank you.

Answer 1

Hello,

Welcome to icliniq.com.

I understand your concern.

Vitamin D may help with sleep if you are deficient. Magnesium, melatonin, GABA (gamma-aminobutyric acid), L-theanine, valerian root and chamomile are supplements that have been shown to improve sleep quality, increase calm, and decrease anxiety. Speak with your doctor before starting any supplements.

Stick to a sleep schedule. Set aside no more than eight hours for sleep.
Pay attention to what you eat and drink. Do not go to bed hungry or stuffed.
Create a peaceful environment. Keep your room cool, dark, and quiet.
Limit daytime naps.
Include physical activity in your daily routine.
Manage worries.

Ways to cope with chronic stress:

Rebalance work and home.
Get regular exercise.
Eat well and limit alcohol and stimulants.
Connect with supportive people.
Carve out hobby time.
Practice meditation, stress reduction, or yoga.
Sleep enough.
Bond with connections you enjoy.

Exercise, and make sure you are eating healthy, regular meals. Stick to a sleep routine, and make sure you are getting enough sleep. Avoid drinking excess caffeine such as soft drinks or coffee. Identify and challenge your negative and unhelpful thoughts.

Burnout results from the physical, mental, and psychological reactions from experiencing prolonged stress. Burnout, considered an occupational phenomenon rather than a medical condition, is often exacerbated by depression and anxiety leading to concerns of employee well-being and mental health.

I hope this helps.

Kindly follow up if you have more concerns.

Thank you.