A good night’s sleep has the power to determine how your day goes. In fact, a night with the right amount of quality sleep will help improve your mood, concentration, build-up your immune system, and also strengthen your heart. Although everyone tries to have an early bedtime, it doesn’t necessarily translate to quality slumber each time. According to medical experts, plenty of people suffer from bad anxiety right before bedtime, which seriously impacts their sleep habits in the long run.
If you are one of the unfortunates few who suffer from bad anxiety at night, it is essential to have a healthy bedtime routine. This involves making sure that you have a good quality mattress from a top mattress manufacturer like Wakefit. A zero disturbance mattress goes a long way in helping you get over your anxiety as you lie down to go to sleep.
Here are a few tips to help you create an anxious free bedtime routine:
The Perfect mattress
As mentioned before, the mattress has a huge say in the quality of sleep you will be getting each night. In order to find some relief from your stress, you need to find a mattress that is comforting and also supports your spinal cord. If you have any allergies, a hypoallergenic mattress will be a Godsend. It is also a good idea to check different levels of firmness to see which one you are most comfortable with. Rather than relying on the opinion of family and friends, you need to do your research. This involves reading up on customer reviews, looking through consumer forums, and so on. You also need to pay the same amount of attention to the kind of pillow that you choose for your bedroom.
Reduce your Caffeine Intake
Caffeine is a stimulant that has the ability to prevent you from falling asleep. In order to avoid the buzz that caffeine gives you, you will have to restrict your caffeinated drinks or beverages to the mornings. This will allow your body to calm down and be ready to go to sleep the moment your head hits the pillow.
De-clutter Your Room
Keeping your room clutter-free goes a long way in helping your mind relax. This will also reduce your anxiety and allow you to catch up on some much-needed sleep. A less chaotic space allows you to enjoy your time in your bedroom as you get ready for bed. It helps calm and relaxes your mind immensely. According to medical experts, plenty of people suffer from bad anxiety right before bedtime, which seriously impacts their sleep habits in the long run.
Keep Electronic Devices Away
Electronic devices emit a blue light that tricks your brain into staying awake longer. The longer you stay awake, the more time you spend on your anxious thoughts and intrusive thoughts. By keeping your electronic devices like phones, laptops, tablets, and so on away from your bedroom, you get to stick to your bedtime routine that calms down your brain immensely.
Relax with a Calming Bath
A calming bath can do wonders in reducing your anxiety in the evenings. In fact, studies have shown that relaxing activities like a calming bath can prevent panic attacks and put a stop to your anxious thoughts as well. It is also a great way to unwind and relax after a stressful day at work. The best time to take a bath would be around 90 minutes ahead of your bedtime. The hot water in your bath lowers your body’s temperature, signalling to your brain that it is time to wind down.
Stick to the Same Routine
Creating a bedtime schedule and sticking to it each night goes a long way in training your body to get ready for bedtime. It is also helpful in creating an organized schedule for your entire day. In fact, sticking to a fixed bedtime and wakeup time also helps you get the requisite eight hours of sleep each night.
Read a Book
Reading a book at bedtime allows your brain to set aside anxious thoughts. In fact, it is a great way to escape from problems in the workplace or in your personal life. You get to use your bedtime routine to indulge in some literature. Studies have shown reading a book helps lower your heart rate and also ease muscle tension.
Bedtime Meditation
Bedtime meditation helps put intrusive thoughts and anxious feelings away right before bedtime. This relaxes your mind, allowing you to fall asleep easily. If you are not able to meditate, you can also take the help of different apps that produce white noise, or offer guided meditation.
At the end of the day, an open-cell coolfit foam mattress keeps your body relaxed and comfortable. This plays a huge role in reducing any negative thoughts or anxious feelings that you usually experience. Investing in a top-quality mattress keeps anxiety away and also helps you fall asleep faster at night.
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