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Do you want to eliminate nighttime anxiety? Follow these 5 tips

Do you want to eliminate nighttime anxiety? Follow these 5 tips


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The symptoms
Laps in bed, backaches, dizziness, tachycardia, headache, numbness of arms and legs, tingling throughout the body ... At this point in the movie, what are we going to tell you not to know? And is that the anxiety symptoms They are the most annoying and frustrating thing, especially when they arrive at bedtime.

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The motives
Why do we suffer them? Surely, you have asked yourself this question a thousand times and the answer is: it depends. You may be going through a bad time in your life, that the stress of work is taking its toll, that you have too many worries in your head or, simply, that you are a nervous person and have never practiced relaxation methods.

As you can see, the reasons can be as broad as the symptoms. But today we are here to help you make the time to go to bed pleasant and not a source of fear. So, prepare a glass of warm milk and ... take note of our advice!

1st Take a few minutes to control your breathing

Something as simple as inspiring and expiring can greatly help reduce anxiety symptoms. The trick? Focus attention on what you are doing and do not throw in the towel the first time you lose concentration. At first it will cost you, but as soon as you learn to do it often, you will notice the change.

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How to proceed? Lie on your back with your arms outstretched and cover yourself if you need it. Then, breathe in through your nose for 6 seconds (counting them in your mind), hold the air for another 6 seconds and gently expel it through your mouth until you feel the emptiness. Repeat the process 5 more times ... and enjoy the result.

2nd Write a while before bedtime

We are not asking you to become Larra. Keeping a diary where you write down your worries or plans of the week - and thus release that weight from your memory - is more than enough to go to bed with a level of relaxation that allows you to rest better. Of course, this trick only works if you do it daily, not only when I give you the "achuchón" 😉.

3rd Turn off the smartphone, or better yet: leave it out of the bedroom

One of the maxims to reduce nighttime anxiety is to maintain the smartphone far from your reach. We assume that you will know, but the waves emitted by the screens alter the functioning of melatonin, the hormone responsible for inducing sleep.

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In addition, when we cannot sleep and we begin to spin in bed, one of the first impulses is to lengthen the arm and pick up the phone. The result? More distraction, more anxiety and less sleep. Pay attention to us: the smartphone, better off and out of the bedroom.

4th Place white background noise

Sounds of rain, wind, forests at dusk, the waves of the sea ... Choose a sound that relaxes you and leave it in the background while you try to sleep. On YouTube there are a lot of videos of this type that last up to 10 hours, and if not, there are also machines like Marpac, dedicated exclusively to emit white noise.

5th Do not dine too late or very large quantities

Did it ever happen to you that after eating a gigantic pizza and going to sleep almost immediately did you have a series of horrible nightmares? Yes, the fault was the amount of food and not doing the digestion.

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So that it does not happen again, include in your diet foods such as cruciferous vegetables, cabbage, broccoli or cauliflower, rich in amino acids, and foods high in Omega 3, such as salmon, sardines and chia seeds, since their lack It causes nervousness.

You will also benefit foods high in vitamin B, such as legumes, eggs or whole grains, because under stress they are spent faster. And now ... sweet dreams!



    Comments:

    1. Tannis

      Bravo, what the correct words ..., great idea

    2. Luki

      You have hit the spot. A good idea, I support it.

    3. Persius

      Make mistakes. We need to discuss.



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