Our daily actions, feelings and emotions have a major influence both on sleep quality and quantity. As soon as your head hits the pillow the brain starts to browse through the events that took place earlier that day and analyze our thoughts and concerns. Later on, they all sneak into our dreams or may disturb the sleep in the most unpleasant way.

To leave all worries out of the bedroom we should effectively de-stress our day-to-day lives:

• It’s impossible to be in control of all stressful situations, but you can certainly control your reaction to them. Every time something unexpected happens, take a deep breath and try to think rationally. Estimate all the possible consequences and realize that some things are simply inevitable, so you would have to face some risks. The only thing that matters is to handle intense situations without going bonkers.
• Make your daily routine a little more consistent. For example, eat your breakfast or do morning exercises at approximately the same time every day.
• Exercise during the day to blow off steam and calm your anxious thoughts. You will spare yourself some painful experience because your loose muscles will be less likely to become tight and tense in response to stress.
• Processed and refined foods also contribute to stress. Avoid junk, greasy and sugary foods, as well as stimulants like alcohol and caffeinated drinks during the day to relieve anxiety and promote restful sleep.
• Stress is omnipresent and sometimes we can bring it on ourselves. We can blame ourselves for something bad or see only the negative aspects of the situation. Quit negative self-talk before you become your very own stress factor. Focus on positive thinking instead. After all, thinking of your glass as half-full helps effectively manage stress and boost health.
• Try to slow your evenings and quiet your mind and body at least two hours before going to bed. You can accomplish it by doing yoga or practicing meditation, reading a good book or doing simple breathing exercises. Anything that your mind can recognize as a bedtime beacon.

It also helps to shift your attention away from your worries and negative thoughts every night before bed. Recap your day with gratitude before falling asleep focusing only on the positive events.