calm the nervous system and reduce anxiety. Inhale for 4 seconds, hold for 7, and exhale slowly for 8 seconds. This method quickly lowers your heart rate and soothes anxiety, helping you transition to a more relaxed state for sleep.
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Blue light from screens can disrupt your natural sleep cycle, increasing insomnia. Stop using screens at least an hour before bed and switch to calming activities like reading or meditation. This adjustment helps promote melatonin production, reduces anxiety, and prepares your body for restful ...
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Deep breathing exercises, such as diaphragmatic breathing, can calm your mind and body within minutes. Sit in a comfortable position, inhale deeply for 4 seconds, hold your breath for 7 seconds, and exhale slowly for 8 seconds. This technique slows your heart rate, reduces anxiety, and prepares ...
Spend 5-10 minutes in mindful meditation to clear your mind of racing thoughts. Sit quietly, focus on your breath, and observe your thoughts without judgment. Guided meditation apps like Calm or Headspace can make this process even easier. Regular practice reduces anxiety and enhances sleep quality ...
Caffeine and alcohol
can worsen anxiety and disrupt sleep. Replace these with herbal teas like chamomile or valerian root in the evening. These teas have natural sedative properties that help you relax, reduce anxious thoughts, and promote restful sleep.
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