Manage Worries and Stress Before Bed

Description

Racing thoughts and anxiety are common sleep disruptors. Techniques to calm the mind can help.

Recipe/Instructions

1. Worry Time: Designate a specific time earlier in the day to think about worries or plan for the next day. Write them down.
2. Journaling: Before bed, briefly write down any lingering thoughts, worries, or things you need to remember for tomorrow to get them out of your head.
3. Relaxation Techniques: Practice relaxation exercises before sleep, such as deep breathing (e.g., inhale slowly for 4 seconds, hold for 7, exhale slowly for 8), progressive muscle relaxation (tensing and releasing muscle groups), or guided imagery/meditation (using apps like Calm or Headspace can help).
4. Get Out of Bed: If you can't fall asleep after 20-30 minutes, get out of bed and do a quiet, relaxing activity in dim light (like reading a boring book) until you feel sleepy, then return to bed. Avoid associating bed with wakefulness and frustration.

What makes the Dish Special

N/A - Focuses on cognitive and relaxation strategies specifically aimed at reducing pre-sleep anxiety.