How To Treat Anxiety and Depression By Changing the Daily Routine?

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Healthy sleep habit can make a big difference in your quality life. Sleep disruption is a common cause of mental health problems. Less sleep is enough to cause problems like anxiety, stress, and worry. Do you know more than 40 millions of Americans say they experience long-term sleep disorder?  Many others face occasional sleep disruption.

What actually anxiety is?

In an anxiety-related disorder, your worries and fear does not go away and can worsen over time.
There are many different anxiety-related disorders. Some symptoms overlap many of these disorders, while others are more specific to a single disorder. However, all anxiety disorders feature worry nervousness and fear that has a negative impact on a person’s ability to work.

There are many anxiety-related disorders divided into these categories

  • Anxiety disorder
  • An obsessive-compulsive and related disorder
  • Trauma and stressor-related disorder


Tips for Improving Sleep

You can get rid out of the sleeping problems just by changing your daytime routine and bedtime habits.

Stick to a schedule

Follow the sleep and wake cycle strictly by going to bed and waking up at the same time every day even on weekends and parties.

Foods and drinks

As you know that caffeine is a stimulant so avoid it. You should not take coffee, tea or other sneaky sources such as chocolate, and some pain reliever at least four hours before bed.

Alcohol can wake you up in the middle of the night and should be avoided at least three to four hours before bed. Bear in mind not to go to bed too stuffed (overeaten) or hungry.

Bedtime Ritual

Relaxation plays a vital role to fall asleep faster. You can do relaxation exercise regularly an hour before bedtime that your brain and muscle will associate with sleep. You can try listening to calming music, practising a few yoga steps, or can take a warm bath.

Step away from the light

Your body clock is affected by the lights. So turn off all the excessive lights — lamps and screen at least an hour before bed. Sometimes it’s tough to turn off them, but you can dim them to prepare your body for sleep.

Limit caffeine and alcohol

Drinking too much or consuming caffeine and alcohol too late in the day can increase anxiety and inhibit sleep. You should drink plenty of water throughout the day, but don’t drink too much before bedtime, as you know trips to the bathroom at night can keep you anxious and alert.

Evaluate your room

Design your sleep environment to establish the conditions. The bedroom’s temperature should be moderate from 25 to 30 degrees Celsius. Your bedroom should be free of noises or other distractions. You can use curtains, earplugs, white noise machines, fans, humidifiers, and other devices.

Sleep on a comfortable mattress

Your mattress should be comfortable and supportive. An old mattress can cause trouble for you to sleep; average life expectancy of a mattress is about 9 to 10 years.

Wind Down

Your body needs time to shift into sleep mode, so spent the last hour before bed doing a calming activity such as reading.


If you still face sleeping disorder you can use sleeping pills to increase your sleep duration. You can buy sleeping pills online without the doctor prescription.

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