restful sleep: five tips for winding down

If you have trouble winding down at night for a restful good night’s sleep you are not alone. The Centers for Disease and Control and Prevention (CDC) report the nearly 41 million adults are sleeping less than six hours per night and report restless sleep. Work responsibilities, relationships, and constant screen time consume our lives and hinder our mind’s ability to shut down. Trying one or a variety of these options below can considerably help you wind down at night and ensure a goods night sleep.

Avoid Screen Time

Screens such as cell phones, TV’s, computer’s, and other electronic devices emit blue light. Blue light has been found to suppress the production of melatonin, a hormone secreted to help regulate the sleep cycle. Screen time should be stopped two hours before sleep to help your brain shut down and fall asleep faster.

Yoga

Take a few minutes before bedtime to do some relaxing yoga poses. You don’t need to be an advanced yogi to reap the benefits. Just some simple poses like Child’s Pose, Corpse Pose, Legs-up-the-Wall-Pose, and Adept’s Pose and some conscious breathing will have you relaxing in no time.

Journaling

Numerous studies have shown that journaling can improve your mental health by helping to cope with life stressors and relieve anxiety. Journaling before bedtime can assist you to process your feelings and unwind. You can simply begin with a blank journal and write about your day, goals, or start a gratitude journal. If you have difficulty with thinking of something to write about you can obtain a journal that prompts you with ideas.

Hot Tea 

There’s something about a hot beverage that relaxes the mind and body. Caffeine-free green tea and chamomile tea are great options to help relax. If you have trouble shutting off your mind try valerian tea. Valerian tea is derived from the valerian root, which has homeopathic properties for helping with anxiety.

Reading

Reading a book or magazine before bed can help you relax significantly. The Sleep Council reports that over 39% of people who read before bedtime report to falling asleep faster and getting a better and more restful nights sleep. Remember, no screen time two hours before bed so reading on your iPad, Kindle, or Nook is not recommended

THERAPY SERVICES FOR ANXIETY WE OFFER IN MANHATTAN & BROOKLYN, NEW YORK

The truth is, there’s no single or one-size-fits-all approach to anxiety treatment. Everyone has a different approach to managing anxiety and anxious thoughts. That is why it’s important to get clear on what works for you. Once you have a better understanding of yourself and your values, you can start designing your life based on the things that are most important to you. 

Therapy for women in Manhattan and Brooklyn is a great way to figure out how to manage your anxious mind. At Manhattan Wellness, we will provide you with a safe space to explore your feelings and goals. So you can find clarity on what you want for yourself. We will pair your vulnerability with our empathy and encouragement. Then together we will uncover the key elements that will take you from where you are now to where you want to be. If you are ready to make the changes you want in your life:

1. Submit a Contact Form or Email Us at hello@manhattanwellness.org
2. Learn More About Our Team of Female Therapists and Our Areas of Expertise
3. Let’s Talk About How We Can Help You Feel Empowered & Ready To Take The Next Step. 

We believe that you have the power within yourself to make the changes you want and find your version of success. Our female therapists are here to support you in navigating this journey. Allowing you to reclaim your identity and take control of your life. Thus allowing you to create the future you’ve been dreaming of.

OTHER THERAPY SERVICES OFFERED IN MANHATTAN, WESTCHESTER BROOKLYN, & THROUGHOUT NEW YORK

At Manhattan Wellness, our therapists are here to support you in navigating this journey and reclaiming your identity. So you can take control of your life and create the future you’ve been dreaming of. This is why we offer a variety of services to ensure you get the support, care, and guidance necessary. The therapy services we offer are Therapy for Maternal Mental Health, Self-Esteem Counseling, and Anxiety Treatment. Along with Dating/Relationship Counseling, Counseling for College Students, and more. Feel as if you are not living the life you deserve? Let’s talk about it.