How to manage job stress and good sleep?

Hello,

Welcome to icliniq.com.

I can understand your concern.

When you have difficulty sleeping, easy fatigue, irritability, lack of concentration, or gastric troubles, then it is an alarm for your mental health. You have to manage your work-life balance; it will help you. You should try to follow the below guidelines to deal with your sleep issue:

1. You should do exercises daily for 30 - 45 minutes, like at least going for a walk. It was good that you used to play tennis.
2. You should do meditation for 20 minutes daily. Just sit in one place in a comfortable position and try to concentrate on your normal breathing. Do not stop or force yourself to stop your thoughts; just let them be, and it will relax you.
3. You should eat healthy home-cooked foods and avoid junk foods.
4. You must drink enough water.
5. You should spend quality time with friends and family daily.
6. You should spend time on creative hobbies like reading good books, writing journals, painting, drawing, and learning new skills or language or musical instruments.
7. You should take seven to eight hours of sleep daily.
8. You need to fix your time for sleep, which means you must fix the time to sleep and awake.
9. You must not do any other activities in bed.
10. You must not just lie down on the bed without any reason; the bed is just meant for sleep.
11. Wear loose and comfortable clothes for sleep.
12. Take light food at night or dinner at least three hours before sleep.
13. You can take a maximum of 20 minutes of nap a day.
14. Do not use a mobile television or laptop at least half an hour before sleep.
15. Try to maintain an adequate temperature in your room, which means not so cold, not so hot.
16. Have a proper bed and pillow.
17. Make sure there is no noise or disturbance at night.
18. You can drink warm milk with turmeric before sleep.
19. You must avoid tobacco, alcohol, or any substance abuse.

Live your life, do not just spend it, and be bold and confident.

I hope this helps you.

Thank you.

Regards.