How to Sleep with Heavy Nerves
Practice meditation., Listen to calming music., Set aside downtime before bed., Avoid stressful activities before bed.
Step-by-Step Guide
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Step 1: Practice meditation.
Meditation helps ease anxiety, and can also help you relax to promote sleepiness.Meditation is not difficult to begin.
Simply breathe in and out slowly and deeply from your diaphragm, focusing on the sensation and pattern of your breath.Breathe slowly and deeply.
Count to three slowly while you inhale, hold the breath for three seconds, then exhale slowly to the count of three.Repeat as many times as necessary to feel calmer and more relaxed.
Try using a mantra.
Some people find that meditating to a particular phrase over and over helps them relax.
Some experts recommend a good self-affirming mantra, such as "I feel safe and secure at night" or "I will sleep soundly at night." -
Step 2: Listen to calming music.
Listening to music may help lower your blood pressure and help you relax.If you have an album that always helps you unwind, try listening to that before bed.
If not, find something that you find soothing.
Many people find instrumental music like jazz or ambient sounds to be relaxing for bedtime. , Some people find that doing something relaxing, like taking a hot bath or shower, reading a book, or working on a craft can help relax the mind before bed.
Figure out something that you find relaxing and try to set aside some time each night before bed to indulge in your own pre-bedtime activities., It may sound obvious, but engaging in stressful activities shortly before bed can make you more anxious, which in turn may increase the chances of losing sleep.Avoid doing anything work-related or school-related before bed (which includes checking your work email), and resist the urge to look at the clock if you're lying restless in bed.
Looking at the clock and counting how much sleep you're going to lose will only stress you out more, making it even more difficult to sleep. -
Step 3: Set aside downtime before bed.
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Step 4: Avoid stressful activities before bed.
Detailed Guide
Meditation helps ease anxiety, and can also help you relax to promote sleepiness.Meditation is not difficult to begin.
Simply breathe in and out slowly and deeply from your diaphragm, focusing on the sensation and pattern of your breath.Breathe slowly and deeply.
Count to three slowly while you inhale, hold the breath for three seconds, then exhale slowly to the count of three.Repeat as many times as necessary to feel calmer and more relaxed.
Try using a mantra.
Some people find that meditating to a particular phrase over and over helps them relax.
Some experts recommend a good self-affirming mantra, such as "I feel safe and secure at night" or "I will sleep soundly at night."
Listening to music may help lower your blood pressure and help you relax.If you have an album that always helps you unwind, try listening to that before bed.
If not, find something that you find soothing.
Many people find instrumental music like jazz or ambient sounds to be relaxing for bedtime. , Some people find that doing something relaxing, like taking a hot bath or shower, reading a book, or working on a craft can help relax the mind before bed.
Figure out something that you find relaxing and try to set aside some time each night before bed to indulge in your own pre-bedtime activities., It may sound obvious, but engaging in stressful activities shortly before bed can make you more anxious, which in turn may increase the chances of losing sleep.Avoid doing anything work-related or school-related before bed (which includes checking your work email), and resist the urge to look at the clock if you're lying restless in bed.
Looking at the clock and counting how much sleep you're going to lose will only stress you out more, making it even more difficult to sleep.
About the Author
Jennifer Sanchez
A passionate writer with expertise in cooking topics. Loves sharing practical knowledge.
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