Do you ever experience nights when your thoughts and the environment around you cannot allow you to sleep peacefully?
Well, you are not alone because anxiety is one of the world’s preventable causes of depression. Calming stress and anxiety before sleep are vital for your well being in terms of biological, psychological as well as socio-cultural contexts.
Many people suffer the consequences of insomnia due to anxiety, and this affects their social and professional lives both directly and indirectly. This post will highlight and discuss the top 8 tips and tricks that you can pull to facilitate calming stress and anxiety before bed.
Make Both Bay and Night Preparations
Since you understand that anxiety could affect you at night, the first tip to minimize its effects is strategizing to clam yourself during the night. This will give you enough time to rest by the time night arrives. During the day, most of your sources of anxiety are active. This creates the impression that calming stress and anxiety before the night is impossible. However, if you devise inventive ideas to calm yourself, such as slow breaths in heavy traffic or patience when there is slow internet connection could help you achieve your calming stress and anxiety objectives.
Meditation is a practice that is becoming more popular concerning health-related issues. At present, more than 30 million Americans practice meditation on a weekly basis. Nowadays, meditation is a critical therapy for treating several health complications, including anxiety. When you meditate, you stop racing thoughts that make you unsettled. This practice calms your mind and body, thus enabling you to focus on yourself without distractions from the world around you. Anxiety is a result of overthinking events that are yet to happen. Therefore, these events are distractions that keep you from connecting with ‘self.’ With that in mind, find time for meditation before you go to bed. You do not need any special props for meditation. All you have to do is find a quiet place for the practice. That way, you can control your emotions and find peace in your sleep. Even a 10-minutes meditation period is enough to stop racing thoughts.
Practice Internal and External Expressions of Gratitude
There are many blessings in your life that you might be forgetting to count. Today you are healthy, but tomorrow you may be unwell or worst still dead – Is that not reason enough to be grateful for life? You may be depressed for failing to secure that desired promotion at work while forgetting the pressure that comes with occupying a higher office? Experts recommend that you can perfect your calming stress and anxiety skills by counting 3 to 4 blessings before bed every day. When you do this for 3 months in a row, you will begin sleeping better, and you will be a master of calming stress and anxiety.
Keep Your Bedroom, Cool and Quite
Another way to stop racing thoughts is by keeping your bedroom dark, quiet, and cool. Light keeps you from finding sleep because it can trick your brain into thinking it is daytime. Also, noise distracts your mind, thereby hindering the release of sleep hormones. Moreover, remember to keep electronic devices away from your bed as the radiation they emit can cause insomnia. If you find it unable to sleep in total silence, listen to soft music on low volume. Following reports concerning psychological health, music is a great therapy to stop racing thoughts in individuals with depression, anxiety disorders, autism, and Alzheimer’s disease, among other mental complications.
You Do Not Have To Sleep
Anxiety and sleep do not match. You may be too anxious to sleep, yet you are struggling to stay in bed for the rest of the night. It may be hard to execute either of your calming stress and anxiety tips if you are forcing yourself to sleep amidst depressive and hurting thoughts. When you are worried, avoid the bed by all means. Note that calming anxiety and stress 101 states that your bed is meant for resting, sex, and sleep – but never for negative thoughts and stress management. Alternatively, you can create such as folding clothes, chatting with a friend or sibling as well as filling your diaries
Have Some Warm Milk
This is another incredible way to stop racing thoughts. Nutritionists approve that milk has a compound, tryptophan, which converts to a hormone associated with feelings of calmness and improved mood. Besides that, milk has loads of vitamins and other compounds that help your body control the hormones related to stress and anxiety. In conjunction with that, a glass of warm milk gives you extra energy that you will need for the next day. If you need to relax your mind, put back that glass of wine or alcohol. Stop racing thoughts by reaching out for a glass of warm milk.
Collect Your Thoughts
You can be the king of calming anxiety and stress if you learn to harness all your thoughts before going to bed. Thinking about everything that has happened earlier in the day and other expectations in the future and storing them safely in the long term memory is ideal for calming stress and anxiety. If you fancy writing, note down all thoughts, activities, and events that happened. Collecting your feelings is not just apt for calming stress and anxiety management – it also comes in handy in increasing your self-confidence, because you are in control at all times.
As mentioned earlier, uncertain future events are the causes of anxiety. Hence, to stop racing thoughts, forget about things that are yet to happen. Do not let your mind wander because you have to be physically and mentally present. You can do this by sitting comfortably and upright on a chair, with your feet flat on the floor. Next, relax your hands on your laps. Get in touch with your senses by observing the items in your room, feeling the texture of different objects, and picking up scents. This is an excellent way to stop racing thoughts because you are now focusing on your immediate environment. While doing this, your mind might wander from time to time. When it happens, do not worry as you can always find your way back to the present moment.
Anxiety is a feeling that everyone experiences at some instances in life. However, too much stress can lead to negative repercussions when it comes to health. It is evident that anxiety interferes with sleeping patterns and compromises the metabolic processes of the body. With that in mind, you have to establish ways to control your emotions by engaging in activities that will stop racing thoughts. Tame your anxiety with the mentioned tips and find your way to a peaceful sleep. Apart from that, guard your diet to avoid consuming food and drinks that interfere with your sleep.
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Disclaimer: Please note that all articles are not a substitute to visiting a mental health professional. All articles, videos and ebooks have a entertaining purpose only. Self-diagnosing anxiety or any other disorder can be extremely dangerous. We highly recommend seeing a professional if you feel overwhelmed or anxious.
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