A human brain is the most complex structure with enormous functions of brain cells and neurotransmitters. It is estimated that around 50,000 to 70,000 thoughts flow through the human brain per day, that’s astounding! right?

Many people can manage to live a healthy lifestyle with such extreme brain activity. While most of the people inspect their thought process, struggle with anxiety and ultimately faces the problem of sleep deprivation. Individuals juggle with insomnia, sleep apnea, and other types of sleep disorders due to anxiety and stress. One may even get completely deprived of slumbers and it can disturb the lifestyle to a great extent.

Luckily, the evolution of medical science has led to the discovery of many pharmaceutical compounds which can control the secretion of chemicals in the brain which causes stress or anxiety.

But, there are few non-medical methods as well which can be used to attenuate the impact of anxiety on our brain and body.  And, also can be beneficial to maintain the sleep-wake cycles.

 Let’s have a look at them:

  1. Relaxing the Brain and the Body

Anxiety and sleep deprivation has a long connection. Individuals must try some relaxing techniques to lower down the stress level. It can be talking to any beloved one, a head massage, a catnap, stretching up muscles or simply a deep breath. Anything that soothes the inner mind and body can be taken as a relaxing technique to attain sound sleep. 

  1. Round the Clock Sleep Hours

For proper functioning of the sleep-wake cycle, one must follow a routine of waking up in the morning as well as going to bed during the night hours. This should be followed very strictly as it maintains the circadian rhythm and elevates quality sleep. This also helps in waking up in the morning with a fresh and energizing mood. One should manage sleep hours in a way that at least the recommended 8 hours of sleep is obtained in a proper manner. 

  1. Jot down the Happy Time

It is a very good practice to jot down the happy time throughout the day. As per a study, individuals sleeping with good thought and happy memories are more likely to get a sound sleep for a longer duration of time. It even decreases frequent awakenings, releases stress and brings up next morning with a much-relaxed mind. This practice may enhance daily productivity as one will have more energy to perform the tasks proficiently. 

  1. Tune Into a Soft Rhythm

It is highly recommended to avoid watching television, a movie or performing similar sort of waking activities as it disturbs sleeping pattern to a great extent. While, if one plays a soft, rhythmic tune with a low sound, it relaxes the brain muscles and generates a sense of drowsiness. This helps in attaining quality sleep and even promotes a good mood. This activity is much beneficial in releasing anxiety and stress as well.  

  1. No Caffeine, No Alcohol

Alcohol and caffeine should be avoided before going to bed. One can fall asleep after taking alcohol but it will be a less energizing and much-disturbed sleep. Frequent awakenings are very common with people taking alcohol before sleeping. While caffeine intake tends to keep the individual remain awake for more time. One should avoid taking caffeine after evening hours as it does not allow to attain sleep easily. 

  1. Bedroom For Sleep Only

A large number of people struggling with sleep disorders are found to have a habit of doing a number of activities on the bed itself. Bill payment, eating, working on a computer, and playing with gadgets are some of the common activities most people love to do in their bedtime. This habit should be strictly eradicated. Also, pets must not be allowed on the bed as allergies may obstruct slumbers. Bedroom and especially bed is meant for sleep and intimacy. It should be used for the very purpose only.

Difficulty in obtaining sleepiness and remain asleep for a longer duration of time are some of the anxiety before bed symptoms. Anxiety can be treated with some lifestyle changes. Adequate sleep must be acquired for the body and brain to perform together properly.

Mark Weatherall

Dr Mark Weatherall is a neurologist and consultant in the UK. He is an expert in treating headaches, including migraine and cluster headaches. Dr Weatherall is a member of the British Association for the Study of Headache and the International Headache Society. His research work and studies have helped find an effective solution for the treatment of epilepsy, Parkinson's disease and stroke.

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