Many of us complained, on more than one occasion, about bad nights that we go through for different reasons. Whether it's because of the jittersWhether it's because we've studied a lot, because of work or family problems, or simply because of accumulated fatigue, nights when we don't sleep or don't sleep well can be very bad for our physical and mental health. Poor sleep Constant stress affects concentration, academic or professional performance, and mood. What can we do to control our nerves and sleep better?
There is a recommendation that will be very useful and that, at the same time, is one of the most striking and complicated problems that you will encounter: jittersThe fast-paced lifestyle we lead today, characterized by constant activity, screens, and multitasking, can lead to problems that might get out of hand. Obviously, the Stress This is one of the most important issues to consider, because it activates the body just when it should be starting to relax.
In the event that we lay down stressedWe will have to deal with a great deal of anxiety that could intensify if we don't address it. The best course of action in these situations is identify the problem and act in a way that allows for the best possible solution. Not only will our conscience rest, but also our nerves, as the activation of the alert system decreases and entry into the deep stages of sleep is facilitated.
On the other hand, we can also take some pastilla that helps us calm them down, although this is a separate issue that sometimes requires professional help. If you reach this point, it wouldn't hurt to consult a doctor Or consult a sleep medicine specialist to help you with this, assess your specific situation, and rule out disorders such as chronic insomnia or other sleep problems.
Nerves and sleepless nights are some of the worst enemies of students and anyone who needs to perform well the next day. Take things easy. calmlyPay attention to your rest schedule and learn to relax consciously. This will help you achieve your goals. And much more.
Why nerves prevent you from sleeping well
El Stress and anxiety They are part of a group of psychological and physiological phenomena that negatively impact our health through various chain reactions. One of the areas of life where being nervous is most detrimental is in... sleep qualityThat is, our ability to repair ourselves and regain energy through nighttime rest.
When we are nervous before going to sleep, the body increases the cortisol production and other hormones related to alertness. This raises the heart rate, accelerates breathing, and causes muscle tensionāsignals the body interprets as needing to stay awake and ready. At the same time, the release of melatonin, the hormone that helps regulate the sleep-wake cycle, which is why it's harder to fall asleep and stay asleep throughout the night.
Furthermore, the so-called mental rumination (Repeating the same worries over and over) makes the mind hyperactive when it should be starting to switch off. Thoughts like "I'll be terrible tomorrow if I don't sleep," "I haven't done enough," or "I'm sure I won't get any rest" fuel anxiety and become a vicious cycle: the more afraid we are of not sleeping, the harder it is to fall asleep.
From a psychological perspective, it is understood that nerves before going to sleep are a signalThese are not enemies in themselves. They indicate that the body and mind need calm, security, and mental space to process the day. Working on this root cause (accumulated stress, perfectionism, worries about the future, etc.) is key to achieving truly restorative sleep.
Daytime habits that make it easier to sleep better
Many of the steps to learning to sleep well when nervous don't happen only at night, but throughout the dayHaving a solid foundation of sleep hygiene makes the body more predisposed to relax, even when there is some anxiety.
A first pillar is to carry a regular sleep scheduleGoing to bed and waking up at approximately the same time every day, including weekends, helps stabilize the internal clock, or circadian rhythm, so the body knows when to start producing melatonin and when to activate daytime energy.
Another key aspect is the eatingEating well contributes to good sleep, since malnutrition facilitates the development of inflammatory processes that disrupt sleep. It's advisable to avoid heavy, fatty meals right before bed, reduce caffeine and alcohol intake at the end of the day, and prioritize light meals that include foods rich in nutrients. tryptophan (such as bananas, turkey, or nuts), which participate in the production of serotonin and melatonin.
El physical exercise Moderation is another very useful resource. Physical activity helps release tension and shift our focus away from the thoughts that keep us worried. However, it's important to practice it. several hours before bedIdeally at least five hours before, because if it's too late it can overstimulate the body and make it difficult to fall asleep.
It is also advisable to limit the Stimulants Avoid consuming coffee, caffeinated soft drinks, or energy drinks from mid-afternoon onwards, as they prolong wakefulness, and avoid "binge eating" due to anxiety, which complicates digestion and delays the moment when the body can relax.
Nighttime routine and control of screen exposure
Beyond what we do during the day, how we prepare for the evening greatly influences how well we fall asleep. consistent nightly routine It helps signal to the body and mind that it's time to relax. Repeating the same actions each day in a similar order (eating a light dinner, personal hygiene, quiet reading, breathing exercises, turning off the lights) creates a clear association between these actions and rest.
One of the most important factors is the light exposureThe habit of using computers, tablets, and smartphones in the evening has become very common, but the bright light from screens, especially blue light, can disrupt circadian rhythms. The brain interprets this light as if it were daytime, slowing down melatonin production and making it difficult for the body to "understand" that it's time to sleep.
For this reason, it is recommended avoid screens At least an hour before bedtime. Instead, it's preferable to opt for calmer, less stimulating activities, such as reading a paper book by soft light, listening to soothing music, or doing gentle stretching exercises.
The simple act of giving oneself warm shower Taking a break approximately half an hour before bed can also help you relax. This habit acts as a small ritual in a predictable and sensory-monotonous environment, making it easier for the mind to gradually "switch off" from the noise of the day.
Leave the electronics devices Outside the bedroom, programming night or rest mode and silencing notifications eliminates temptations and helps to associate the room almost exclusively with rest and not with work, social networks or studies.
Mental and physical relaxation before sleep
Relaxation before sleep is essential for achieving a restful restIn a world where stress and hyperconnectivity dominate daily life, many people struggle to fall asleep because they arrive in bed with their minds racing. Practicing relaxation techniques can help reduce anxiety, decrease nervous system activation, and facilitate the transition to deep sleep.
There are various Relaxation with scientific backing that can be easily integrated into your nighttime routine. One of the best known is the deep breathingFor example, the 4-7-8 technique: inhale for four seconds, hold your breath for seven seconds, and exhale slowly for eight. This pattern promotes the activation of the parasympathetic nervous system, responsible for rest, and can shorten the time it takes to fall asleep.
Another effective tool is the Mindfulness or mindfulness meditation. It consists of focusing attention on the breath, bodily sensations, or a specific stimulus, observing thoughts without getting caught up in them. Regular mindfulness practice has been associated with improved sleep quality and a reduction in anxiety and mental overstimulation, even when daily sessions are brief.
The gentle stretches Simple yoga poses, such as "child's pose" or "legs up the wall," help release accumulated tension in the muscles and improve the mind-body connection. Performing them slowly, paying attention to the breath, helps the body receive the message that it can begin to rest.
Furthermore, the quiet reading Dim lighting can be another great ally. Choosing relaxing books and avoiding topics that generate stress or a lot of mental excitement (such as worrying news or very intense reading) helps the mind make a smooth transition to sleep.
A suitable environment and small supports to calm the nerves
Create a conducive sleeping environment It's just as important as relaxation techniques. The bedroom should be a place associated with comfort and security, which helps the nervous system lower its alertness level. Soft, warm lighting at night signals to the brain that the day is ending, while an overly bright room can disrupt circadian rhythms.
La temperature Temperature also plays a key role. Keeping the room cool, but not cold, promotes deep sleep. Many people rest better with moderate temperatures and bedding that allows for easy heat regulation. A comfortable mattress and pillows, tailored to each person's needs, reduce physical discomfort that could keep us awake or cause micro-awakenings.
As to noiseIt's not always possible to have a completely silent environment. In these cases, the use of White noise Soothing sounds (gentle rain, the sea, a fireplace) can also be helpful. These constant sounds mask unexpected noises and allow the brain to stop being so focused on the environment. It's recommended that the volume be low and that the recordings be long enough to continue playing even after you've fallen asleep.
For those who experience many intrusive thoughts at bedtime, it can be helpful to spend a few minutes before going to bed to to write a diary with the day's worries, pending tasks, and emotions that have arisen. This act of putting them on paper helps to get them out of your mind, reduces rumination, and makes it easier to prevent bedtime from becoming the first time of day you think about everything that's bothering you.
When, despite these changes, anxiety before sleep persists intensely or is accompanied by other symptoms (frequent awakenings, nightmares, persistent fatigue), it is advisable consult a professional from a healthcare professional, whether a doctor, psychologist, or sleep medicine specialist. An individualized approach allows for identifying the root cause of the problem and designing more specific strategies.
Taking care of your nerves before bed, adjusting your daily and nightly habits, and learning to listen to what your body needs are steps that, with consistency, allow you to transform bad nights into a deeper, more stable, and restorative rest.