How to relieve stress before bed

1. Take a warm shower or bath.

Your body naturally begins to cool down as you get closer to sleep (have you ever reached for a sweater in the afternoon?). This is done on purpose and your body gradually prepares you for sleep. A warm shower or bath will warm your body first, which will help start this cooling process. warm water can be very soothing to your muscles, which can also relax your body and make it easier to fall asleep.


2. magazine.

If you find yourself tossing and turning at night with thoughts and worries, consider keeping a journal next to your bed. Every night before you go to bed, write down what worries you so you can get them out of your head and onto paper. Often, this alone can reduce stress, but if that's not enough, consider adding a to-do list for the next day to calm yourself down.


3. Establish a timer.

This may sound a little silly, but it's actually a common technique used in cognitive behavioral therapy. Set aside a specific time each day when you are going to go through whatever is bothering you.


4. Practice meditation/mindfulness.

Mindfulness meditation (watching your thoughts, feelings, and emotions as they pass through your mind without judgment) Body scan meditation (slowly focusing on body parts and noticing any sensations or pains) Guided meditation (verbally guiding you through a meditative experience ) or deep breathing is a great addition to your bedtime routine to improve sleep.


5. Stay away from activities that are too close to bedtime.

Exercise is a good stress reliever, but it's still stress, and if you ride or exercise right before bed, it can disrupt your sleep. As much as you can, try to avoid training late at night.


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