How to release stress when it is time to go to bed
                     How to release stress when it is time to go to bed?
Stress is your body’s natural response to unforeseen or taxing situations. 
While it is normal to feel under pressure every once in a while, it can 
negatively affect your body in the long run. It is so because stress invokes a 
flight or fight response. As a result, your heart rate is elevated, and 
breathing gets quickened. Additionally, taking too much stress can lead to 
sleep loss or poor rest. Thus, for this reason, it is vital to release stress when 
it is time to go to bed. Here are a few ways how you can ensure that. Have a 
look!
Best tips for releasing nighttime stress
There are numerous strategies that people could use to 
relieve nighttime stress and anxiety. While some people use 
only one technique at a time, others rely on a combination of 
approaches to catch quality sleep.
 Meditation: 
Practising meditation takes you to a deep state of relaxation 
and tranquillity. It makes you focus your energy on inner 
peace and eliminate the stream of thoughts crowding your 
mind. For catching good quality sleep, individuals are 
recommended to try any one of these meditation strategies:
 Mindfulness meditation: Here, the person observes his feelings, 
emotions, and thoughts without judging them. For this, you need to 
focus on the present and not let your thoughts wander.
 Body scan meditation: The person focuses on each body part and 
notices pains or sensations in this technique. This can be a systematic 
scan from head to toe or a random scanning of parts connected to the 
floor.
 Guided meditation: People are verbally guided through a meditative 
experience and motivated to visualise a calming location. To assist with 
the process, you can rely on music and natural sounds.
 Deep Breathing: 
Before bedtime, taking deep, slow, and even breaths can relax your brain and body. 
You can rely on the 4-7-8 method or lion’s breath technique for practising this. First, 
place your hand on your stomach and inhale. When you feel your stomach beginning 
to rise, hold your breath for a moment, and exhale slowly. 
 Progressive Relaxation:
Similar to body scan meditation, the progressive relaxation technique requires the 
person to release and contract the muscles up and down the body in sequence. You 
can choose to begin with your toes and rise. The process helps you relieve the 
physical tension and stress you might be experiencing, so you can sleep well at night.
 Biofeedback: 
It involves using an electronic device to aid patients in 
learning how to control body functions. It provides information 
on blood pressure, muscle activity, and heart rate. For this, 
you will require the help of a therapist who can help you 
understand how to interpret the readings.
Good sleep habits for quality sleep
While practising the above techniques can help relieve stress 
to catch quality sleep, practising good rest habits is also 
helpful.
 Avoid caffeine consumption before bedtime.
 Create a good sleep environment that is dark and with little 
or no noise.
 Avoid blue light exposure before going to bed.
 You should choose the best sleeping position that 
comforts your body.
So, these are a few techniques you are supposed to practice 
before bedtime to catch quality rest.
                              Thank You