😊 Top 7 Ways to Banish Anxiety from your Bedtime

We can’t “Stress” enough how important it is to help ease your anxiety How to Reduce Anxiety & Sleep Better Than Ever [Sleep is possible when you finally know how to beat anxiety] In our last email, we discussed the intricacies of sleep and anxiety, and how the two are inescapably linked. Therefore, if you can improve pre-sleep anxiety, then you will get better rest and it will become easier and easier to continue with that newly established good habits. We understand this is easier said than done and that's why we've assembled our top six favorite ways to combat stress and anxiety, so you can rest easier, sleep better, and live a happier life! 1. Physical Activity Those who exercise regularly tend to fall asleep faster and sleep more soundly overall. In fact, even a single moderate-intensity workout, like a brisk walk, can improve sleep among people with chronic insomnia. It provides an outlet for frustrations and releases mood-enhancing endorphins. Yoga can also be especially effective at reducing anxiety and stress, and can be done by anyone in the comfort of their own home. 2. Tailor Your Environment Is your bedroom set up to promote good sleep? It should be! The ideal sleeping environment is dark, cool, and quiet. Start with some music. Soft, calming music can lower your blood pressure and relax your mind and body. Start an hour or so before bed. If you can, opt for a radio or screenless music playing device, if possible. Working late at night or just perusing online can keep your mind racing and your stress levels high, which prevents the body from calming down for sleep. Developing a “power down” ritual before bed will help resolve this. If you remember from our blue light email, the light from computer screens, televisions, and phones can hinder the production of melatonin, which means your body isn't preparing the hormones it needs to enter the sleep phase. We highly recommend going back to read that email in case you didn't get a chance to as it really talks about how bad blue light is for you and how products like Dream Elements Blue Light Blocking Glasses can really help. 3. Engage In Conscious Relaxation Learning to quiet your mind can be a helpful skill, both for navigating stressful daytime periods, and for falling asleep at night. If you’ve never tried it, start with as little as a couple minutes of sitting quietly and focusing on your inhale and exhale. You can also explore apps that will help guide you. A healthy bedtime routine allows your body and mind time to slow down before lights out. Take at least half an hour to play quiet music, take a bath, or read a book. 4. Keep a worry journal beside your bed Bedtime can turn into a time when you start to think about all the things you need to do tomorrow, creating a never-ending list of tasks swirling around in your brain. Stop the thought tornado by writing down all the things you’re trying to remember. With them safely recorded, your mind can be more at ease and you can deal with them upon waking. It may sound backward to plan to worry, but another method doctors actually recommend is that you pick a time to think about your fears on purpose. Take 30 minutes to identify what’s bothering you and what you can do about it. Have your “worry session” at the same time every day. Don’t dwell on “what-ifs.” Focus on what actually makes you anxious. 5. Consider Supplements There are any number of supplements available for stress and anxiety related sleep problems. It is difficult to find one that offers a perfect balance, however. Look for B Vitamins and other natural ingredients like St. John's Wort, Passionflower, and Valerian Root. If possible, L-theanine and GABA are excellent natural ingredients too. Be wary of supplements that aren't all-natural, however, as many of those can be habit-forming or lose effectiveness over time. We will be focusing more on this topic coming up soon, so look out for the email with the products that we recommend and have been proven to work wonders. 6. Limit Alcohol & Caffeine This one is a slippery slope. It is true that having a drink before bed (a “night cap”) can help some people fall asleep. However, while it makes it easier to fall asleep, it actually reduces the quality of your sleep and delays the REM cycle. So you fall asleep faster, but it's possible that you'll wake up without feeling rested. It's probably best to improve your sleep through other methods before resorting to alcohol to do the job. In another one of our emails we discussed the crazy facts about caffeine, but bottomline: drinking too much caffeine or consuming it too late in the day can increase anxiety and inhibit sleep. Drink plenty of water throughout the day, but don’t drink too much before bedtime, as trips to the bathroom can keep you anxious and alert. 7. Ask For Help Let friends and family know how they can help, and consider seeing your medical doctor or a sleep therapist. Sometimes these problems require medical intervention, and that's okay. There are plenty of options for people who need medical help with insomnia or sleep apnea. Contact your healthcare provider today and they'll recommend options for your specific health needs. In Conclusion As we've clearly established, sleeplessness and anxiety are interconnected problems. Fortunately, there is a great deal of action to be taken to attempt to alleviate the side effects. However, there are other solutions as well, and aides which can make this process far easier. Some over-the-counter anxiety medications can be of help, but there are so many, how are you to know what actually works? Fortunately for you, we've done our research there too, so be on the lookout for our next emails! You Might Like [Learn more about RevenueStripe...]( Sun Universal Media | 314 E. Dania Beach Blvd. #132 | Dania Beach, FL 33004 | United States [Unsubscribe]( from future marketing messages from Sun Universal Media