Struggling with nighttime anxiety? Discover seven practical strategies to manage and minimise anxiety before bed. Anxiety and stress levels rise at night when you have nighttime anxiety, which frequently interferes with your ability to sleep.
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Anxiety during the night causes its victims to wake up and find it difficult to settle down, which can lead to exhaustion and sleeplessness. Elevated heart rate, restlessness, perspiration, and trouble sleeping are the symptoms. Your general mental health and sleep patterns may be impacted by this anxiety.
Over 55% of Indians, according to a survey, sleep fewer than 6 hours a night, with nocturnal anxiety cited as the main cause. This article will assist you in understanding the causes of worry at night and offer some easy preventative measures.
7 Strategies for Managing Nighttime Anxiety
While effectively managing anxiety at night might be difficult, there are a few ways that can help:
Breathe Deeply
You can reduce your anxiety and calm your mind by practicing techniques like deep breathing. For this exercise, you will inhale deeply through your nose for four counts, hold your breath until you reach the seventh count, and then gently exhale through your mouth for eight counts. This exercise will help you slow your heart rate and enhance relaxation which helps you in falling asleep.
help your body learn when to go to sleep and wake up, as well as relax your mind. Some ideas for a routine are to take warm baths, read books, or do gentle yoga before bed. Having a routine can help you regulate your sleep and waking-up cycle, which will lessen anxiety during the night and provide comfort for your mind.
Limit Your Screen Time
Your phone, laptop, tablet, and computer all emit light, which raises your risk of anxiety and disrupted sleep patterns. It is advisable to turn off your electronic gadgets one hour before your bedtime. You can read books or listen to calming music to help you unwind and get a good night’s sleep instead of using your phone.
Try These
Eating a bowl of tart cherries, drinking tart cherry juice or trying some chamomile tea can all help you fall asleep more peacefully. You can also try eating one or two Brazil nuts, which are high in selenium and help you fall asleep.
Steer Clear of Caffeine And Heavy Meals
eating large meals or drinking caffeine right before bed can make it harder for you to fall asleep and increase your risk of anxiety.
Before Going to Bed, Do Meditation
It is a frequent occurrence to begin thinking about your troubles as soon as you go to bed, which heightens your worry at night and interferes with your sleep. Meditation will help you keep your concentration on the present and lessen your anxiety level. You have two options for meditation: chanting a mantra or concentrating on your breathing. This will help you de-stress, improve the quality of your sleep, and calm your thoughts.
Establish A Cosy Sleeping Space
A nice sleep environment triggers your sleeping properties and it keep your thoughts tranquil. For better sleep, you can maintain a cool, quiet, and dark bedroom along with a cosy mattress and pillows. A peaceful setting minimises your anxiety and increases your sleep quality.
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