The Best Evening Habits to Reduce Anxiety Before Sleep
Tossing and turning in bed, mind racing with what-ifs and to-dos? Nighttime anxiety is more common than you think. But the good news is: a few intentional habits before bedtime can help your body and brain unwind — naturally and gently.
Here are the best evening habits to reduce anxiety and promote restful sleep.
1. Digital Curfew (at Least 1 Hour Before Bed)
The blue light from phones and screens messes with your melatonin — and the endless scrolling? Not exactly calming. Try switching off devices an hour before sleep. Instead, read a book, stretch, or just enjoy quiet.
2. Use a "Worry Journal"
Don’t take your anxious thoughts to bed. Write them down instead.
Grab a notebook and do a 5-minute “mental dump” — all your worries, to-dos, or feelings. You’ll sleep better once they’re on paper, not looping in your mind.
3. Try a Warm Drink Ritual
Herbal teas like chamomile, lemon balm, or lavender can calm your nervous system. Sip slowly, focus on the warmth, and let the ritual become your brain’s cue to slow down.
4. Gentle Movement
A short walk, light yoga, or even 5 minutes of slow stretching helps release physical tension. It also signals your body that the high-energy part of your day is done.
5. Guided Breathing or Body Scan
Try this 4-7-8 breathing:
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Inhale through your nose for 4 seconds
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Hold for 7 seconds
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Exhale slowly through your mouth for 8 seconds
Do this for 3–4 rounds. It helps shift your body into rest mode.
6. Create a Sleep-Friendly Space
Keep your bedroom dark, cool, and tech-free if possible. Use soft lighting or warm-toned lamps at night. Aromatherapy (like lavender oil) can also help set a calm mood.
Bonus: Avoid These Before Bed
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Caffeine after 3PM
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Watching intense shows
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Late-night work emails
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Overthinking tomorrow’s plans
Final Thoughts
Sleep isn’t just a physical act — it’s a psychological process of letting go.
By creating a calming evening rhythm, you train your brain to step away from anxiety and into rest. Try adding just one or two of these habits this week — and notice the shift.
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