Oct 28, 2025
Try the 4-7-8 breathing technique, inhale for 4 seconds, hold for 7, exhale for 8. It helps lower heart rate and calm the nervous system.
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Dim lights, soft music, and scents like lavender or sandalwood can help signal your brain that it’s time to unwind.
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Teas like chamomile, passionflower, or lavender promote relaxation and can reduce night time tension naturally.
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Writing down worries or to-do lists before bed clears mental clutter and reduces overthinking.
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Just 10 minutes of guided meditation or mindful breathing can quiet intrusive thoughts and reduce anxiety symptoms.
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Caffeine, alcohol, and late-night eating can spike anxiety and disturb sleep, opt for light, calming foods instead.
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Blue light from phones and laptops suppresses melatonin, making it harder to sleep and fuelling anxiety. Unplug an hour before bed.
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Going to bed and waking up at the same time daily trains your body to relax naturally at night.
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Reasons you feel excessively sleepy