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Caffeine stimulates the nervous system, while alcohol disrupts the sleep cycle. Limiting these, especially in the afternoon and evening, can help prevent sleep disturbances. Opt for caffeine-free herbal teas like chamomile or valerian root, which have natural calming effects. A more balanced ...
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Health in Los Angeles
Mindfulness and breathing exercises are powerful tools for both anxiety and insomnia. Mindfulness helps you stay present, which reduces anxiety-provoking thoughts, while breathing exercises can slow down a racing heart and promote calm. Practice focusing on your breath or gently bringing your ...
Health in Los Angeles
A balanced diet and regular exercise can significantly impact anxiety and sleep quality. Foods rich in magnesium, such as leafy greens and nuts, help reduce anxiety, while avoiding caffeine in the afternoon improves sleep. Exercise releases endorphins and reduces cortisol, both of which combat ...
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Creating a structured daily routine can reduce anxiety and improve sleep. Set a consistent wake-up and sleep time to help regulate your internal clock. Start your day with light exercise, like a walk in the sun, which boosts mood and improves circadian rhythm. During the day, take small breaks to ...
Health in Los Angeles
Physical activity releases endorphins and lowers stress hormones, both of which combat anxiety and improve sleep. Aim for 30 minutes of exercise most days, but avoid intense activity close to bedtime. Instead, choose light stretching or yoga in the evening to relax your body. Regular exercise not ...
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Deep breathing techniques, like the 4-7-8 method, can reduce anxiety and prepare your mind for rest. To practice, inhale deeply through your nose for a count of four, hold for seven, and exhale slowly through your mouth for eight. This process activates the parasympathetic nervous system, which ...
Health in Los Angeles
Caffeine stimulates the nervous system, while alcohol disrupts the sleep cycle. Limiting these, especially in the afternoon and evening, can help prevent sleep disturbances. Opt for caffeine-free herbal teas like chamomile or valerian root, which have natural calming effects. A more balanced ...
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A warm bath or shower before bed relaxes muscles, reduces stress, and promotes a drop in body temperature once you step out, which signals your body it’s time for sleep. This simple practice helps ease both anxiety and insomnia, making it easier to drift into sleep.
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