See a doctor if your sleep issues continue. Get help from a therapist-professional help can offer relief for people struggling through chronic stress and anxiety.Deep breathing and body scan exercises improve mental health and can be an important part of a relaxing, restful bedtime routine.Meditation has been shown to reduce stress, and, if you incorporate it into your bedtime routine, it can be a healthy way to wind down before bed. Meditate regularly, especially before bed.Spend more time in nature-go for a long hike, visit the beach, or sit in your backyard when you have a spare moment.Say “no” when you need to (turn down that extra project and skip book club- take the time you need to rest).Plan fun, enjoyable activities each week-schedule an art class, a shopping trip, or a nice hike.Avoid working or doing intense activities late in the evening. Set boundaries for both work and play.Lower your stress levels by connecting with loved ones (i.e., call your family members, get coffee with a friend, and focus on strengthening your relationships in general).Limit your stress and create a healthy bedtime routine: Sometimes you may also need to try a pillow that has a higher or lower loft. If you’re waking up with back or neck pain, try experimenting with new mattress and pillow textures and firmness levels.This means having a mattress that fits your sleeping preferences, clean sheets, and enough room to sleep comfortably (for example, make sure it’s large enough and that your sheets are clean). Make sure that your bed is comfortable for you.You might also find that you sleep better with some light airflow from a fan or window. Make sure your room is well-ventilated.Keep your room cool, but not cold (this typically means ~60-67°). Some smart devices can also play relaxing ambient sounds, such as rain or fireplace sounds. Consider trying ear plugs or a white or brown noise machine to block out external noise.
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