Are you having trouble calming anxiety at night? If so, you’re not alone. Many people suffer from anxiety, which can make getting a good night’s sleep difficult — even impossible at times. Anxiety can be relentless and exhausting, especially at night when you’re trying to sleep. Fortunately, there are several things you can do to calm anxiety at night and help you get the rest you need to function during the day. Here are 7 proven solutions to help calm anxiety at night and get better sleep overall.
Take Deep Breaths Before Going To Sleep
Some experts believe that hyperventilation is responsible for feelings of lightheadedness, it can lead to an anxious feeling. Taking deep breaths through the nose can calm the body and encourage relaxation. Breathe in for three seconds, hold for one second, and then breathe out for three seconds. Additionally, you may try shutting your eyes and visualizing holding something in front of you, like a mug or ball. You can think that something is being filled with air while inhaling deeply and after that, you will have to let it through silently and slowly. Continue doing this for around five to ten minutes and you will feel the ultimate mental serenity.
Meditate Before Bed
It's common for our minds to wander throughout the day and while there are many ways to calm anxious thoughts, a simple meditation technique can be used as well. Research shows that meditating before bed can significantly reduce feelings of anxiety and promote a more restful sleep. All you need is 10-15 minutes. Along with it, you need a place where you can comfortably sit or lie down. You will have to focus on your breath as it goes in and out of your body. The meditation isn't just a momentary distraction: Studies show that the act of paying attention deeply to your breath relaxes the sympathetic nervous system. Meditation turns off worrying mode and triggers the parasympathetic nervous system.
It's not just kids who can be negatively impacted by too much screen time. Adults can become addicted to Facebook, Instagram, and Netflix just as easily as their children-- often even more so. Over-saturation of these sites can produce anxiety and depression, so it is important for adults to limit how much time they spend on screens before bed. If you are having trouble sleeping due to anxiety or mood issues, consider doing activities like reading a book without distractions in the evening to help encourage calmness and promote sleep better later on.
Always Take A Shower Before Bed
The shower will help you relax, which can lead to a much better night's sleep. Your muscles will feel more limber, and you'll notice that the water helps to reduce the noise in your head. Showers also offer a great way to release tension and focus on something else for a little while. Simply taking 15 minutes each night to get into the habit of showering before bed can make a huge difference for those who suffer from anxiety.
Exercise During The Day
Exercise during the day can improve your sleep. When you are working out, your body produces endorphins, which work to inhibit pain and decrease feelings of anxiety. Exercise also increases blood flow, enabling oxygen and other nutrients to more effectively reach the brain. All of these effects make exercise a very valuable tool for promoting sleep.
Read A Book
Reading just before bed can assist your brain unwind and ease any insomniac jitters; it's a terrific alternative to mindless scrolling. Choosing a book you love will assist your brain get distracted from the tension that is keeping you up at night. Try to avoid anything too intense, tense, or demanding.
Taking A Sleep Supplement
Supplements can’t change your genetics but taking certain natural supplements can help to address imbalances of serotonin, which in turn can help manage anxiety. By working to boost levels of serotonin on your body, research has shown that feelings of anxiety and depression decrease and individuals feel more relaxed - which can also have the added benefit of helping you to get a better night’s sleep too!
The supplements for anxiety and sleep contain active ingredients that are proven to be highly effective in helping you feel better from the inside out. Popular ingredients that can support your body through these challenging conditions include Chaga mushroom, Reishi mushroom & Ashwagandha.
Rejuvenate combines 5 high-strength mushroom extracts and a clinically proven and patented extract from the Ashwagandha plant to provide a calming and vitality-boosting effect on your body and mind, making it the perfect complement to any evening routine.
So, these are 7 proven solutions that will help you to calm anxiety at night.