Sleep Quality

We’re sure you’ve noticed that the correlation between stress and sleep is a bit of a catch 22 situation – stress impacts sleep quality and duration, and in turn, lack of sleep can lead to stress! And with everything going on around us, it’s only natural to feel higher levels of stress or anxiety that you keep you up at night.

But lack of sleep can lead to lasting physical and mental health problems. Sleep facilities a wide range of bodily processes, including but not limited to muscle repair and certain mental tasks such as concentration. And not getting the recommended 7-9 hours of sleep, makes it even more difficult for you to cope with stress.

We’ve been talking to people from different walks of life and trying to gauge various factors that contribute to their lack of sleep:

Number one on the list is, overthinking.
Most of us have been working from home for a considerable part of the last few months, and naturally, we no longer have to “bring work home” because we can no longer avoid it at home. So we’re working or at the very least thinking about work a lot more than we usually would. Almost all the time. A lot of us, rile ourselves up thinking about the uncertainty of the current situation. Some of us worry about when we’ll see loved ones next. And at the end of the day it all adds up. The thoughts don’t leave your mind and you inevitably take them to bed, making it difficult for sleep to come to you easily.

Second on the list is, caffeine.
If you’re working longer hours, and you’re already stressed, caffeine is the go-to mood enhancer. And while we all believe in our hearts that coffee can solve everything, excessive amounts of caffeine significantly affect both the amount, and quality of your sleep.

Third on this list is, over-scheduling
Most of us are simply packing too much in to our schedule. With the lockdown, social distancing, and general safety precautions looming heavily over us, we are all having to do more than we’re used to. Now besides work, we also have to manage cooking, cleaning, laundry or even keeping the plants alive in the same time frame. So we keep pushing our bedtime further and further in the name of productivity.

In combination or even just on their own, all these factors send your cortisol (the stress hormone) levels in a tizzy, causing them to rise and disrupt your sleep pattern.

As India’s Sleep Specialist though, we have also been working on ways that help relieve stress, and help you sleep better. A healthy night-time routine, and a few lifestyle changes can go a long way in improving the duration and quality of sleep.

  1. Let the day go and release your stress – Meditation, breathing techniques, positive visualisation, soothing music are all effective ways to slow our system down, quieten the mind and body, and encourage good sleep.
  2. Bedtime is NO screen time – this means TV, phones, laptops, and tablets are a big no-no before bedtime. At bedtime, tech-free is stress-free!
  3. Try some Chamomile or Peppermint Tea – These herbs have been found to be highly effective in calming down the senses and lowering anxiety (not to mention, the tea is delicious!)
  4. A hot shower – A pre-bedtime shower is super relaxing. The transition from the hot water to a cooler bedroom will cause your body temperature to drop, help you relax and make you sleepy. (Side note: clean feet!)
  5. Write down your worries – Earlier in the day of course. But psychologists recommend that writing down what bothers you can ease the burden on the mind and get it out of your system. Also, seeing it in black and white makes it easier to find solutions.
  6. Exercise. Exercise. Do we really need to say more? Any physical activity during the day helps release happy hormones, automatically relieving stress. (Not immediately before you sleep though because we definitely don’t want an adrenalin rush just before going to bed!)
  7. Count Sheep – Or Puppies. Or whatever animal you like. But yes. This does work. Keeping your mind focussed on one thing, helps you power down and makes you feel calmer.

And when you do try any or all of these methods, do write to us at and tell us what worked best for you.

At Centuary, we are committed to helping Indians achiever all their dreams with the power of better sleep. We have a whole range of mattresses and sleep accessories to cater to the needs of every Indian who needs to sleep better. Do check out our range of products at www.centuaryindia.com.