4 STEPS TO REDUCE ANXIETY AND IMPROVE SLEEP

Stressful events create anxiety that naturally disrupts sleep. How do we get ourselves out of this spiral of anxious thinking that keeps us from sleeping? Do not worry! We can take these 4 steps to reduce anxiety and improve sleep.

1. Set a regular wake time.

SLEEP

Instead of setting a regular bedtime, set a regular wake time – google image 

Instead of setting a regular bedtime, set a regular wake time. When people tell themselves that they have to go to bed at a certain time, they create anxiety for themselves. They think they need to go to bed at a certain time, even if they aren’t sleepy. They lie down, they can’t fall asleep, and then they start to worry that they aren’t falling asleep, which only exacerbates the problem.

The better option would be to set a consistent wake time and figure out how much sleep we actually need—the normal range for adults being between six and nine hours a night. The regular wake time acts as an anchor so that your sleep timing can unfold, allowing you to figure out how much sleep you truly need to wake up and feel good!

2.Turn off lights

GIU TRI OC LUON NHAY BEN

Start turning down your lights an hour and a half to two hours before you go to bed – google image

It’s not just blue screens that can keep you awake. Start turning down your lights an hour and a half to two hours before you go to bed. This helps your brain start gearing down. 

Also, make your bedroom as dark as possible. One hundred years ago people slept 12 hours a day because they had to burn candles. Today, the light from your cell phone can disrupt your sleep. If you must have your phone in your bedroom, put it at least four feet away.

3.Create a “worry time.”

If you haven’t stopped to rest all day until you lie down to go to sleep, you also haven’t been able to reconcile the day’s events to create a plan for tomorrow. This would lead almost anyone down the path of worry.

Instead of trying to resolve all of these issues when you’re trying to go to sleep, create a designated “worry time”. Sit down and write a list of every possible thing that you could worry about—big or small. Then write a solution or plan to deal with each worry.

Now you have an action plan for every single worry that you’ve identified. All your problems may not be magically solved, but this means that you do have a plan!

4.Avoid the bedtime snack

THỰC PHẨM NÀO DẪN ĐẾN TÂM TRẠNG SA SÚT, LO LẮNG VÀ KHÓ NGỦ?

Don’t drink or eat any food except for water at least two hours before bed – google image 

Digestion takes up to 10% of the body’s energy, and you cannot reach a deep level of sleep until your food moves into the small intestine.

Don’t drink or eat any food except for water at least two hours before bed, and it’s best to go four hours. Your sleep cycles can’t start until digestion is over. If you don’t start sleep cycles, you don’t trigger melatonin, which should be triggered between midnight and 2 a.m. for quality sleep.

Source: Fastcompany, Eatingwell

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