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Relaxing Music to Relieve Stress, Anxiety and Depression • Mind, Body 🐬 Soothing music for nervesStress relief for insomnia -
Take a deep breath through your nose, feeling your whole abdomen rise as you do so, before breathing out slowly through your mouth. Doing this for a few minutes can help you to feel calmer and more relaxed.
You can also consciously relax your muscles. Focus on different parts of your body, working all the way from the top of your head down to your toes, envisaging all of your muscles becoming gradually relaxed and heavy.
Focus your mind on positive thoughts or images too. Sometimes, a useful way to reduce your anxiety is to physically focus on something completely different. If your worries are going round and round in your head in the middle of the night, getting up and doing something else for 5 or 10 minutes can help you to break away from your anxiety.
You could listen to soothing music, do some simple yoga stretches, or read a chapter of your favourite book. When you then go back to bed, your mind will have had a chance to think more positively, helping you to switch off and drift to sleep.
The average adult needs eight or nine hours of sleep per night. Where possible, try to go to bed at least eight hours before you need to get up. If you go to bed too late, you may find that you are constantly checking the clock throughout the night and worrying about getting enough sleep.
If you regularly go to bed feeling anxious about the upcoming day, make sure that you prepare for it the evening before.
This can help to reduce your worries as you know everything is in hand for the next morning. The first is to try and keep a consistent sleep routine. For sleep, mindfulness can help your body naturally fall into unconsciousness as you focus solely on your breath.
Below are some tips to try in order to improve your chances of falling asleep naturally. Often, one of the most ineffective ways to fall asleep is to try to force yourself to lay down. This will only result in you tossing and turning for hours, unable to fall asleep.
Instead, try avoiding the bedroom until you naturally feel sleepy. If this means spending the whole night awake, not getting any sleep, then try saving this technique for the weekend so you can catch some sleep when your body naturally wants to sleep.
Many people have a different circadian rhythm — the natural clock in our head that helps us fall asleep — and it could be that your rhythm simply occurs at an abnormal hour of the morning. Once you do start feeling sleepy, allow yourself to go to bed and focus on your breathing instead of any other anxieties.
Sleep logs can be useful to help you catalog when you fall asleep and how much sleep you were able to get. You can also take note of all the activities you do before you fall asleep, and this may help you notice a pattern.
The National Sleep Foundation has a useful sleep log you can try to get yourself started. You can also create your own in a personal journal. Creating a routine can be an effective way to combat sleep anxiety and insomnia. By getting up at the same time every day, your body will naturally start to adjust your internal clock or circadian rhythm.
However, creating a nighttime routine can also have similar effects. Winnie Yu for WebMD suggests creating a nightly routine can help relax your body as it starts to anticipate and expect sleep as you follow through each step.
It can also help relieve anxiety, as you know what to expect each night and each morning. Another helpful trick is to make your bedroom a place for nothing but sleep.
Regardless, redecorating your bedroom for a more comfortable and quiet environment can do wonders for your sleep health. Consider decluttering the room and regularly changing the bedding or adding a rug to make the space more appealing and comfortable.
Instead, get up after 15 minutes and work on some small projects until your body naturally feels sleepy. Keeping your room dark and cool can also have major effects on your ability to fall asleep. Avoid putting a space heater in your room unless you really need it so as to keep the room cooler than the rest of your house.
You can also cut out some of the natural light and heat by installing blackout or custom curtains over your windows. For many people, cutting out caffeine from their diet can be very difficult, but caffeine can greatly hamper your ability to fall asleep. Additionally, as a stimulant, caffeine can make your anxiety much more pronounced, and you may have a difficult time calming down if you drink excessive amounts of coffee.
Try avoiding caffeine at least four to five hours prior to when you want to go to bed. If you know of any other forms of stimulants that you may be taking, try avoiding those at least a few hours before bedtime, as well. This is the hormone responsible for helping you fall asleep, so try avoiding blue light, or wearing amber glasses to suppress the effects of the light, at least two hours prior to bedtime.
Instead of having a clock by your bedside — where you can glance at it every time you struggle to fall asleep — keep a clock outside your room instead. Looking at the clock will only cause your anxiety to get worse, so avoid it altogether. Another way to prep your body for bedtime is to practice some relaxation techniques as you prepare for bed.
This can include:. Combine this tip with going to bed and getting up at the same time every day, and you may be able to create a relaxing sleep routine that will help your body naturally get sleepy. Routines can really do wonders in calming the brain.
Similar to anxiety treatment, those suffering from insomnia can benefit greatly from CBT or other mindfulness-based therapy. Additionally, participating in a sleep study may help you identify certain patterns related to your nighttime routine.
It could be that your brain is unable to get a full cycle of REM sleep , or that your breathing is hampered by sleep apnea. Sleep studies will help you identify these issues, and may then be able to connect you with a professional doctor or therapist to work on treating the underlying issues.
The creator of the study and clinic, Hugh Selsick, paired a rigorous nighttime routine with CBT and found remarkable results. One patient, Zehavah Handler, was so transformed by the study and routine that she decided to close her own business and try to open her own sleep study clinic.
BY JUSTIN MARCH 14, Original Article: HERE. Contentment Magazine Combat Stress Magazine. Types of Anxiety Anxiety disorders come in many forms.
Some common symptoms may include: Feelings of restlessness or being unable to calm down. Performing the postures before bed can help you to relax and unwind. Forcing it may result in injury. Check out: 5 yoga poses perfect for beginners ». Exercise boosts overall health.
It can enhance your mood, give you more energy, aid in weight loss, and promote better sleep. Participants in a study exercised for at least minutes per week for six months. During this time, researchers found that the participants experienced significantly fewer symptoms of insomnia.
They also showed reduced symptoms of depression and anxiety. To receive these benefits, you should engage in moderate exercise for at least 20 minutes per day. You may add in some strength training or vigorous aerobic exercise a few times per week.
Find the time of day that best suits your needs and that has the most positive effect on your sleep. Take into consideration the condition of your body and exercise accordingly.
Physical injury is possible, but can usually be avoided if you practice with care. Check out: How to massage your pressure points ». Researchers in a study found massage therapy to benefit people with insomnia by improving sleep quality and daytime dysfunction.
It may also reduce feelings of pain, anxiety, and depression. You may also find it beneficial to have a partner or friend give you a massage. Allow your mind to focus on the feelings and sensations of touch as your mind wanders. Research online for tips and techniques.
While massage is generally safe, check with your doctor if you have any specific health concerns that may impede the benefits.
If your skin is sensitive to creams or oils, be sure to do a skin patch test before use. Magnesium is a naturally occurring mineral.
It can help muscles relax and relieve stress. This is thought to encourage healthy sleep patterns. Participants in a study took milligrams mg of magnesium daily for 2 months. During this time, researchers found that participants experienced fewer symptoms of insomnia and improved sleep patterns.
Men may take up to mg daily, and women can take up to mg daily. You may choose to divide your doses between the morning and evening or take your dose before bed.
You may also add 1 cup of magnesium flakes to your evening bath, allowing the magnesium to be absorbed through your skin. Side effects include stomach and intestinal issues. You may wish to start with a lower dose and gradually increase to see how your body reacts. Taking it with food may reduce any abdominal discomfort.
Check with your doctor if you take any medications to determine potential interactions. Take a break for a few days every two weeks. Check out: 7 healthy benefits of magnesium ». Lavender is used to improve mood, reduce pain, and promote sleep. Taking it orally is thought to be more effective.
Results of a study showed that lavender oil capsules were beneficial in improving sleep patterns in people with depression when taken with an antidepressant.
People also showed lowered levels of anxiety, which would seemingly allow for better sleep. Take 20 to 80 mg of lavender orally each day, or use as directed. You may wish to add lavender essential oil to a diffuser or spray it onto your pillow.
Lavender tea is also an option. Lavender is usually safe to use. Taking lavender orally may cause headache, constipation, or nausea. Check out: What lavender can do for you ». Melatonin can help you to fall asleep more quickly and enhance the quality of your sleep.
Researchers in a study found melatonin to significantly improve sleep patterns in people with cancer and insomnia. Sleep quality was improved even more between seven and 14 days. Take 1 to 5 mg 30 minutes to two hours before going to sleep.
You should use the lowest effective dose possible, as higher doses may cause side effects. Behavioral therapy can help you to develop habits that improve the quality of your sleep. Your therapist will work with you over the course of a few months to figure out which thoughts and behaviors are contributing negatively to your sleep patterns.
Over-the-counter options include diphenhydramine, such as in Benadryl, and doxylamine succinate, such as in Unisom SleepTabs. Learn more: Lunesta vs.
Another insomhia night spent worrying Stress-free parenting you stare at the ceiling? Stress and Stress relief for insomnia can reliwf keep Strress from getting the sleep you need. The answer may be both. The fact is that stress and anxiety can cause sleeping problems, or worsen existing ones. Too little sleep affects your mood and can contribute to irritability and sometimes depression. These tips Strwss Stress relief for insomnia you fall asleep easier. Elizabeth Scott, PhD is Stresss author, workshop leader, insomnis, and award-winning blogger Stress relief for insomnia Natural Antioxidant Supplements management, Stresw psychology, relationships, and emotional wellbeing. Stresd Morin, LCSW, is a psychotherapist and international bestselling author. Her books, including "13 Things Mentally Strong People Don't Do," have been translated into more than 40 languages. Her TEDx talk, "The Secret of Becoming Mentally Strong," is one of the most viewed talks of all time. Stress insomnia is when high levels of stress and anxiety prevent you from getting adequate sleep.
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