Evening anxiety and sleep disturbances

Despite the tiredness due to the intense day that is about to end, as soon as your head rests on the pillow, your mind starts to race. The questions that often complicate falling asleep manifest themselves. To reverse the gear, it is helpful to carve out five minutes of time before falling asleep, reciting positive mantras. Positive affirmations change neural connections in the brain to create a more positive view of oneself and develop resilience. When you move from a waking state to a sleep state, you are able to tap into your subconscious. This will allow you to keep anxiety and agitation in the evening and at night under control.

Symptoms of Evening and Night Anxiety

Everyone's state of mind is closely related to the different phases of the day, which represent different areas for the psyche. There is a form of evening anxiety, which manifests itself only late in the day, usually just before falling asleep. Even during the day it is present, it just does not manifest itself and remains latent, allowing people who suffer from it to spend the day in serenity. Towards the end of the afternoon, especially during the winter seasons, there is a slight restlessness, which tends to worsen after dinner, becoming more and more annoying until it is time to sleep. The causes and contributing causes can be very different, depending on the subject, such as difficulties experienced in everyday life,physical disorders, family problems, emotional discomfort, excess stress, unsatisfactory relationships, but the symptoms are common: breathlessness, chest pains, palpitations, sweating, tremors and muscle tension, inability to relax and fall asleep.

5 Minutes to Calm Evening Anxiety: The Mantra Routine

There are several ways to practice positive affirmations. Five minutes of evening routine is enough. After particularly distressing days, this exercise can help to control and counteract the anxious states that occur during the evening hours.

The Mantra Routine

• Get ready to sleep after a shower and leave the lights on.

• Journalize one to four affirmations. "I'm strong." "I'm pretty good." "I am worthy." "I deserve good things." This is completely individual, and the best options are those that resonate with one's being. There are also guided meditation or affirmation apps that can help

• Turn off the lights and lie down in a comfortable position where you would typically fall asleep.

• Close your eyes and repeat the statement(s), like a mantra, until you fall asleep.

To keep anxiety under control, you can resort to garden therapy. The liberating cry is also excellent.

The Affirmation of Gratitude

A simple bedtime exercise can quickly transform people's moods from anxiety to appreciation, and it can really help create a sense of calm and relaxation. Practicing the affirmation of gratitude is a way to ward off thoughts and anxieties and effectively combat sleep disorders.

• Think of five things for which you feel grateful. They can be trivial (a great cup of coffee in the morning), more important (a second job interview at a new company) or personal (an affection, a friendship, a pleasant meeting).

• Affirm – or repeat – those five things you just thought of.

• Repeat the process in two steps until these thoughts instill a sense of well-being and quiet, or until you lie in bed.

Practical Remedies for Evening Anxiety

To interrupt this anxiety-inducing rhythm that arises at sunset, until night, it can be useful to change something in everyday life. With a few precautions, you can counteract the onset of restlessness and anxiety in the evening.

• Once or twice a week, find an activity to do outside the home, such as a walk, a light run, or a chat with a friend. A short break from the four walls of the house will allow the head to decompress.

• Read or watch a movie after dinner, to take advantage of the evening hours and not suffer from melancholic moods.

• Don't work after dinner and slow down with commitments in the late afternoon so as not to raise your stress guard levels.

• Drink infusions or herbal teas that contribute to relaxation, such as those based on lemon balm, passionflower, valerian, verbena, chamomile.

• Help yourself with aromatherapy. Diffusing calming and relaxing essences into the air can help. Among the most suitable: lavender.

It seems that among the beneficial effects of sunlight on the body there is also an improvement in mood and a decrease in anxiety and depression.