Sleep anxiety: Tips to calm your mind and body before sleeping
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Establish a Relaxing Bedtime Routine
: Create a consistent routine before bed to signal to your body that it's time
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Limit Screen Time
: Avoid screens (phones, tablets, computers, TVs) at least an hour before bedtime.
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Practice Mindfulness or Meditation
: Engage in mindfulness meditation or deep breathing exercises to help quiet
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Progressive Muscle Relaxation
: Practice progressive muscle relaxation, where you systematically tense and then relax
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Create a Comfortable Sleep Environment
: Make sure your bedroom is conducive to sleep by keeping it cool, dark, and quiet.
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Limit Stimulants
: Avoid stimulants like caffeine and nicotine in the hours leading up to bedtime, as they can interfere
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Write Down Worries
: If you find that worries or racing thoughts are keeping you up at night, try writing them down
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Limit Daytime Naps
: While it can be tempting to nap during the day, especially if you didn't sleep well the night before
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