I really love using the Pranayama app, as it tunes in my breathing and is a natural way to calm muscle tension, heart rate, and the mind by tuning into your breath and your consciousness. I found out about it from attending a biofeedback session, and my ideal breathing rate was 6.5 breaths set for 15 minutes. Play with your breathing rate and see which relaxes you best. Meditating for 15-20 minutes per day can change. your. life.
iTunes’ Current Top 5 Meditation Apps are below:
- The Mindfulness App
2. Avoid large meals before bedtime
Ever heard the saying, “Eat breakfast like a king, lunch like a prince, and dinner like a pauper?” Do that.
3. Avoid caffeine after 3pm
This includes more than just coffee and tea - foods high in sugar can also be a culprit! So also cut back on alcohol, desserts, fruits, and processed foods before bedtime.
4. Set a bedtime routine for yourself
Yes ,just like your baby or toddler...Try to go to bed at the same time each night and wake up the same time each day. Sticking to a sleep schedule can significantly improve your body’s natural sleep habits and help your mind relax.
5. Set emotional boundaries
...for yourself; get off social media and anything with a screen at least 1-2 hours before bedtime. Instead, grab a journal and write an entry, read a book, or snuggle up with a pet.
6. Cozy up.
Don’t go to sleep too cold or too hot. Wear socks if your feet are chilly, or turn on a fan if you’re uncomfortably warm. Get comfortable.
7. Try a white noise machine
These can block out sounds and disturbances of the outside world. Let them.
8. Use a diffuser with essential oils
This may help calm your spirit and help you relax. Although essential oils and their effectiveness is debatable via science, the most commonly used oils to relax and calm anxiety are Lavender (Lavandula angustifolia), Rose (Rosa damascena), Vetiver (Vetiveria zizanioides), Ylang Ylang (Cananga odorata), Bergamot (Citrus bergamia), Chamomile (Chamaemelum nobile), Frankincense (Boswellia carteri or boswella sacra). You can also look for “anti-anxiety” or “sleep” blends to diffuse. Be sure to follow the maker’s instructions for usage.
9. Get moving
Try to stay as active as possible during the day; keep up and moving whenever possible. Don’t sit longer than an hour if you can, and avoid vigorous workouts before bed.
10. Avoid nicotine
or other addictive habits before bedtime and whenever possible; get help for your addiction at https://www.drugabuse.gov/publications/principles-drug-addiction-treatment-research-based-guide-third-edition/resources)
11. Brew a glass of calming herbal/decaf tea
...but not right before bed, or too many liquids will keep you up at night running to the restroom! Experts suggest stopping your fluid intake after 6/7pm if urination wakes you up throughout the night. Talk to a doctor (like a urologist) before making any changes to your bedtime routine.
12. Channel the zen
Create a calm, tranquil, relaxing environment in your bedroom. Why do we only think we can have clean, relaxing, dream bedrooms at hotels? Bring the hotel vibe to your own room. Invest in nice sheets, a calming paint color for the walls, a throw rug…bring cozy chic into your everyday.
13. Salt lamps
Try adding a Himalayan salt lamp and air purifying plants into your bedroom. Dust, declutter, and stay organized so your bedroom is a sanctuary.
14. Blackout blinds
Invest in blackout blinds/shades and limit lights where you sleep. Cover up electronic lights, turn off lights in your hallway, and embrace the relaxing darkness of nighttime.
Take time for relaxing activities before bedtime. Try yoga sequences targeted for bedtime relaxation, take a warm bath, or try a detoxing and calming face mask.
16. Listen to calming music.
My fav? “Chakra Suite: Music for Meditation, Healing and Inner Peace” by Steven Halpern, which was referred to me by Kathleen Jordan, who has 27 years of private practice experience as a licensed marriage and family therapist specializing in hypnotherapy, Cognitive Behavioral (CBT), and Mindfulness-Based Therapy (MBCT). It’s magic for relaxation!
17. Invest in an old-school alarm clock
...rather than depending on your phone. Set it up across the room from you so you physically have to get up and out of bed
18. Unplug (yes, really)
Turn your cell phone OFF or to do not disturb or airplane mode at least an hour before bed so you’re not tempted to keep using it, checking it, or getting texts throughout the night you can’t resist reading and responding to. If you can, even try charging your phone in a different room so you’re not reaching for it (or even just staring at it in curiosity).
19. Find your calm
Relax or calm your muscles by taking a warm bath, using an ice pack, heating pad (make sure it has an auto shut-off feature), hand-held massage tool, or calming creams and/or lotions or oils. Taking warm baths can literally suck anxiety out of your body, help you relax, and make you feel less lonely, actually. “Warm baths may also cue oxytocin, the hormone responsible for making us feel relaxed.” (GreatList.com, 2017).
20. Nap lightly
If you take rests during the day, limit naps to 20 minutes so they don’t affect your nightly sleep patterns.
21. Fresh air & sunshine
Expose yourself to daily sunlight, and spend time outside in nature before it’s dark. Also let as much natural light into your home or work environment as possible. You can also use a light-therapy box for dim environments or days filled with dreary weather.
22. Stay hydrated
Drink plenty of water throughout the day. Drinking fluids throughout the day can help relieve anxiety, keeps your digestive system moving, help flush waste products, improve mood and help fight fatigue. All of this can help contribute to a more peaceful and restful night’s sleep (GreaList.com, 2017).
Try sleep hypnosis. You can seek a licensed professional near you who can make you personal recordings or sessions, or you can also Google “hypnosis for sleep” and find some generic sleep hypnosis options via YouTube.
24. Walk it out
Go for a brisk walk before bedtime. Fresh air and light exercise can do wonders for the soul.
25. Clear your head
Try to unwind and clear your head. Anxiety or chronic worry can make it impossible to feel calm, thus, sleep. Invest in yourself to get the help you need to learn how to deal with stress management, how to limit worry, and how to avoid feeling overstimulated. HelpGuide.org has 7 great tips that can help you feel less anxious and train your brain to stay calm, and it can also be extremely beneficial to see a therapist that specialize in Cognitive Behavioral Therapy (CBT).
“Worrying can be helpful when it spurs you to take action and solve a problem. But if you’re preoccupied with “what ifs” and worst-case scenarios, worry becomes a problem [and becomes anxiety]. Unrelenting doubts and fears can be paralyzing. They can sap your emotional energy, send your anxiety levels soaring, and interfere with your daily life. But chronic worrying is a mental habit that can be broken. You can train your brain to stay calm and look at life from a more positive perspective” (Help Guide, 2017).
Feel Less Anxious and Train your Brain to Stay Calm
- Ask yourself if the problem is solvable.
- Challenge the reality of anxious thoughts.
- Accept uncertainty.
- Be aware of how others affect you.
- Focus on the present rather than the past or future.
- Confine your worrying to one time period during the day.
- Learn more by reading the related articles. [https://www.helpguide.org/articles/anxiety/how-to-stop-worrying.htm]