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Deep breathing, like the 4-7-8 technique, can 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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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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