"The key is to confide in people that you trust"
A mental health expert has shared five ways to manage stress and improve sleep quality.
Ray Sadoun, a mental health and stress expert working alongside Comfybedss, highlights how everyday habits can reduce the mental overload that often disrupts rest.
Many people struggle to fall asleep because the mind remains active long after the day has ended, replaying events, worries and unfinished tasks.
He argues that small, consistent behavioural changes can ease that pressure and support healthier sleep patterns.
Sadoun’s approach centres on control, structure and emotional awareness, rather than drastic lifestyle change. Exercise, organisation and self-reflection all feature as key tools for keeping stress levels stable.
Opening Up
When it comes to mental health struggles, one of the biggest things is talking about it.
Sadoun says: “One great way to relieve stress is to simply talk about it – when you open up about your stress, it becomes easier to handle it as you put less pressure on yourself to pretend you’ve got everything together.
“You may also find that your loved ones open up about their stress, too and you can help each other through it.”
Sadoun acknowledges that it can be difficult to open up, however, this can make things worse.
“This is often easier said than done, with so many of us opting to bottle up what is stressing us out, but this only makes things worse.
“The key is to confide in people that you trust and feel most comfortable with, then you’ll soon find that talking about the stresses in your life immediately has a positive impact.”
Planning Ahead
Ray Sadoun stresses the importance of structure in daily life.
Planning ahead, he explains, can significantly reduce the cognitive load that fuels anxiety.
When schedules are unclear or constantly shifting, the mind stays alert, anticipating problems that may never materialise.
He says: “Planning ahead can prevent stress as it allows you to have everything organised, reducing your chances of missing a deadline or forgetting an important event, which are huge causes of stress.
“I always recommend that my clients plan their week on a Friday, Saturday or Sunday so that they have time to think about what they’re going to need to prepare for.
“Many clients have reported feeling less stressed since planning their weeks as they aren’t caught off guard as much as they once were; they always know what’s coming up each day.
“And nowadays, with so many people with such busy schedules both professionally and socially, taking time to plan ahead is essential to avoid stress buildup.”
Regular Exercise
Physical movement also plays a central role in regulating stress responses.
Exercise, according to Sadoun, is not about intensity but consistency. Even moderate activity can shift emotional states by triggering biochemical changes that improve mood and reduce tension.
Sadoun explains: “This is a classic, but it’s a classic for good reason and cannot be emphasised enough.
“When you get those endorphins pumping, it’s difficult to not feel inspired, energised and more at peace with yourself.”
“When this happens, you can channel stress into motivation to change things you dislike about your life. There’s also no need to exhaust yourself to reduce stress levels.
“While getting a good sweat on is never a bad thing, ensuring a regular walk, bike ride or swim is enough to mediate the stress that builds up from other areas of life.”
Self-Reflection
Sadoun also draws attention to self-reflection as an overlooked but essential practice.
In a culture shaped by constant distraction, many people avoid sitting with their thoughts, which can delay emotional processing and increase internal pressure.
He advises: “Try carving time out each day to simply sit still and notice how you’re feeling physically and mentally.
“Too often, we plug into social media, listen to music, and talk to our loved ones as a way of ignoring our feelings.
“If we sit with our thoughts, it will help us come to conclusions about our happiness.
“At first, it may be uncomfortable as negative emotions inevitably arise, but the more you get used to feeling like this, the easier it will be to discover which of your needs haven’t been met and how to overcome them effectively.”
Set Realistic Goals
Alongside emotional awareness, Sadoun highlights the importance of setting realistic expectations.
He notes that stress often builds when people measure themselves against outcomes they cannot fully control, or set goals that are misaligned with their current capacity.
Sadoun said: “Our lives are constantly measured against various successes, some of them we can control, some of them we can’t, both of which can induce high stress levels.
“Managing stress effectively is about recognising which parts of our lives we can control and which parts we can’t.”
“Once we’ve established this, we can then set goals that are challenging, yet realistic, rather than setting unrealistic targets that will ultimately end in failure and increased stress.
“Whether that be running a marathon or getting a promotion, seek advice from people whose advice you trust and you shouldn’t go too far wrong.”
Ray Sadoun’s advice points to something more grounded than quick fixes or wellness trends.
Stress isn’t something to eliminate but something to manage through repeatable habits that stop it from building quietly in the background.
Sleep improves not through a single intervention, but through how the day is structured, processed and understood long before the lights go out.
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