Effective Pre-Bedtime Stress Relief Strategies

Stress affects many people all over the world, no matter the age. Men, women, teenagers, adults, people with successful careers, those with lower income, all of them are exposed to high levels of stress on a regular basis. Something like this has a negative impact on their health and well-being. Chronic exposure to stress can contribute to the development of various cardiovascular diseases. It increases the blood pressure, which in turn, can lead to different health issues. It also leads to weight gain, among other things, as we tend to indulge in fast food and opt for unhealthy snacks when we feel anxious and nervous. Stress can also reduce the quality of our lives.

Many people think that they don’t manage their stress effectively as they don’t know how to deal with it. As a result, most of them have troubles sleeping at night so they often just lie awake in bed. It is not easy to drift off to dreamland in the evening if you are worried about deadlines, clients’ wishes, your boss’s demands, and more. If we want to fall asleep at night, we need to relax, and it is not always possible if we are under a lot of stress. As a result, we often get only a few hours of rest and have troubles functioning the next day. You should be aware that stress is a major contributor to insomnia, which affects many adults in the United States. High levels of stress simply make it very difficult to wind down mentally, relax and fall asleep in the evening. Long-term rest deprivation can have an adverse impact on your mental health. Luckily, you can try some relaxation techniques that will help you drift off to dreamland when the stress is keeping you awake.

Deep Breathing

One of the most popular relaxation techniques is deep breathing. No matter if you have troubles falling asleep, or you are nervous and want to calm your nerves a bit, breathing deeply usually helps. It is very helpful in a variety of situations. Breathing is an autonomic function, and sometimes people overlook its relaxation benefits. However, you should keep in mind that the pace and depth of breathing affect blood pressure and heart rate. Taking deep and slower breaths slows down the heartbeat, decreases blood pressure, and induces relaxation. These things make it an excellent strategy if you have troubles falling asleep in the evening.


Another helpful strategy is meditation. However, many people don’t want to try it as they assume that it won’t help them. The problem with meditation is that it takes some time, and it is not an ideal option for those who are in a hurry and don’t have a lot of free time. Mindfulness meditation can be a bit time-consuming, but it is very helpful. It includes being aware of your thoughts and your physical body and accepting them rather than judging. It has numerous advantages, and one of them is improved sleep. If you have troubles falling asleep in the evening and getting enough quality shut-eye throughout the night, you should consider practicing mindfulness meditation on a regular basis. If you include it in your pre-bedtime routine, you will notice the improvement in your rest quality and quantity very soon. All you need to do is to take a seat, relax, pay attention to your breathing, and return when your attention starts wandering. It is as simple as that.

Listening to Music

Another thing that you can try if you have sleep issues is listening to music. It will make you feel relaxed, and thanks to it, you will drift off to dreamland faster. Of course, it works if you listen to soothing music. Something like this will calm you down, and help you fight stress. It is not a surprise that music therapy is used for a variety of purposes. This relaxation technique will relieve you of stress, and reduce the symptoms of insomnia and anxiety. It is the best idea to opt for classical music, light jazz, or anything else that is instrumental and has a calming pace. If you listen to this type of music while in bed and focus on the melody, you will feel relaxed.

If you still have sleep issues after trying these pre-bedtime stress relief strategies, you may want to consider changing your bedroom environment a bit. People sometimes tend to toss and turn a lot in bed when they are sleeping on an uncomfortable surface. If this is the case, it would be a good idea to get new mattress and pillows, as they will not only help you sleep comfortably throughout the night, but also prevent back pain and neck pain in the morning.


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