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October 29, 2024

Overcome Anxiety, Sleep Better

In the present time, many people are going through phases of anxiety and stress, due to various reasons. We get messages through various platforms (email, WhatsApp group, contact form) asking for help and guidance for the same. Overcoming anxiety and achieving restful sleep requires a change in routine, and an active approach addressing both mental and physical aspects of well-being.

NOTE: Get the full-version of this post (without videos) in PDF to download/print: https://files.shivbabas.org/wp-content/uploads/Tips-for-Improving-Sleep.pdf

Title: "𝙊𝙫𝙚𝙧𝙘𝙤𝙢𝙚 𝘼𝙣𝙭𝙞𝙚𝙩𝙮 & 𝙎𝙡𝙚𝙚𝙥 𝘽𝙚𝙩𝙩𝙚𝙧"

Subtitle: 𝙷𝚎𝚕𝚙𝚏𝚞𝚕, 𝚙𝚛𝚊𝚌𝚝𝚒𝚌𝚊𝚕 𝚝𝚒𝚙𝚜 𝚘𝚗 '𝚘𝚟𝚎𝚛𝚌𝚘𝚖𝚒𝚗𝚐 𝚊𝚗𝚡𝚒𝚎𝚝𝚢' 𝚊𝚗𝚍 '𝚒𝚖𝚙𝚛𝚘𝚟𝚒𝚗𝚐 𝚜𝚕𝚎𝚎𝚙'

✶𝗔𝗱𝗺𝗶𝗻: 𝘐𝘧 𝘺𝘰𝘶 𝘧𝘪𝘯𝘥 𝘵𝘩𝘪𝘴 𝘩𝘦𝘭𝘱𝘧𝘶𝘭, 𝘱𝘭𝘦𝘢𝘴𝘦 𝙨𝙝𝙖𝙧𝙚 𝘵𝘩𝘪𝘴 𝘧𝘰𝘳𝘶𝘮 𝘱𝘰𝘴𝘵 𝘪𝘯 𝘺𝘰𝘶𝘳 𝘤𝘰𝘯𝘯𝘦𝘤𝘵𝘪𝘰𝘯𝘴 (𝘧𝘢𝘮𝘪𝘭𝘺/𝘧𝘳𝘪𝘦𝘯𝘥𝘴). 𝘏𝘦𝘭𝘱 𝘶𝘴 𝘪𝘯 𝘵𝘩𝘪𝘴 𝘥𝘪𝘷𝘪𝘯𝘦 𝘵𝘢𝘴𝘬 𝘰𝘧 𝘩𝘦𝘭𝘱𝘪𝘯𝘨 𝘦𝘷𝘦𝘳𝘺𝘰𝘯𝘦. "𝙎𝙝𝙖𝙧𝙞𝙣𝙜 𝙞𝙨 𝙎𝙚𝙧𝙫𝙞𝙣𝙜"

The following was written in response to a query we received on our Samadhan WhatsApp group in October 2024.

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🍁You have correctly identified the root cause of you not getting proper sleep. It is indeed "overthinking" issue which, if not healed, causes what we call 𝘢𝘯𝘹𝘪𝘦𝘵𝘺.

🌻𝗨𝗻𝗱𝗲𝗿𝘀𝘁𝗮𝗻𝗱: Anxiety is a persistent feeling of worry, nervousness, or fear about future uncertainties or potential threats, thus causing unnecessary thoughts. In order to overcome anxiety and achieve better sleep, please follow these key steps👉

𝗠𝗮𝗻𝗮𝗴𝗲 𝗦𝘁𝗿𝗲𝘀𝘀

Start writing "diary" every night before sleep. This is a great way of clearing the mind from unnecessary or negative thoughts, while allowing your feelings to come out on a paper. Make this a habit.

𝗘𝘀𝘁𝗮𝗯𝗹𝗶𝘀𝗵 𝗮 𝗖𝗼𝗻𝘀𝗶𝘀𝘁𝗲𝗻𝘁 𝗥𝗼𝘂𝘁𝗶𝗻𝗲

Set regular sleep and wake times to regulate your body's internal clock. To start>>do 30 mins exercise to get tired and sleep early.

𝗣𝗿𝗮𝗰𝘁𝗶𝗰𝗲 𝗥𝗲𝗹𝗮𝘅𝗮𝘁𝗶𝗼𝗻 𝗧𝗲𝗰𝗵𝗻𝗶𝗾𝘂𝗲𝘀

Engage in deep breathing, meditation, or progressive muscle relaxation to calm your mind before bed, OR, listen to relaxing nature sounds.

𝐌𝐞𝐝𝐢𝐭𝐚𝐭𝐢𝐨𝐧 𝐌𝐮𝐬𝐢𝐜 ➤ https://soundcloud.com/brahmakumaris-bk/sets/rajyoga-meditation-music-commentary

𝐍𝐚𝐭𝐮𝐫𝐞 𝐒𝐨𝐮𝐧𝐝𝐬 ➤ https://soundcloud.com/brahmakumaris-bk/sets/calming-relaxing-music-of-nature-hd-sound

𝗟𝗶𝗺𝗶𝘁 𝗦𝗰𝗿𝗲𝗲𝗻 𝗧𝗶𝗺𝗲

Reduce exposure to screens and bright lights at least an hour before bedtime to calm down your eyes, mind, and senses.

𝗪𝗮𝘁𝗰𝗵 𝗬𝗼𝘂𝗿 𝗗𝗶𝗲𝘁

Eat light food in dinner—avoid caffeine, heavy meals, and alcohol in the evening to prevent sleep disturbances. Rely more on fruits and well-cooked vegetables.

𝗘𝘅𝗲𝗿𝗰𝗶𝘀𝗲 𝗥𝗲𝗴𝘂𝗹𝗮𝗿𝗹𝘆

It is proven that regular exercise reduces both emotional & physical stress, and thus improve sleep quality. Exercise also makes us feel tired and thus sleep earlier.