Cant sleep? Have chronic pain? These could be signs of too much stress. Here are simple ways to reduce stress with ideas to help you develop a pre-sleep routine. A better nights sleep will massively improve your stress levels so let's start there but you could also look into diet and exercise. See link below for more on those other aspects.
** Try all of them and see what fits or simply choose what ones seem most relevant for you. **
Stick to a routine before you sleep. This will be grounding and calming to the nervous system and will prepare your body and mind for sleeping.
Going to bed at the same time can help support the circadian rhythm and waking at the same time will allow your routine to stay in place. Your body will get used to the routine.
2 hours prior to sleep start the below routine.
1. Give yourself a massage with a simple massage ball against a wall or on a yoga mat. This can release a lot of tension stored in your body prior to sleep.
If you like you can also add some massage oil that is calming for the nervous system.
2. Choose one of the below to do for 30-60 minutes before you sleep:
- Meditate (if its difficult just come back once youve noticed youve wandered off mentally).
- Deep breathing (breath in more than you breath out 50-100 times) to oxygenate your body.
- Make sure you aren’t overstimulating yourself with stimulants (coffee sugar certain kinds of tea etc) and activities or tasks on your devices. This will be harder if youve had alcohol or junk food for dinner. Eat something neutral in PH like vegetables and rice perhaps 3 hours before bed time.
3. Make yourself a calming tea like chamomile and get into bed. If you are still full of beans at this point and cant sleep then you are still overstimulated and you could read a physical book (definitely not on a screen) prior to falling asleep.
4. If you still cant sleep then go back to meditation or chanting and do it for an hour this time.
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The above info is based on my own experience and Ayurvedic principles as per, https://www.spiritualityhealth.com/ayurveda-for-stress-relief