Relaxation exercises

Reading, listening to music, or relaxing before bed with a hot bath or deep breathing can help some people to get to sleep.

However, you might need to try relaxation techniques specifically targeted towards anxiety.

The NHS recommends breathing techniques either while standing, sitting in a supportive chair, or lying in bed or on a yoga mat.

The official advice reads: “Make yourself as comfortable as you can and loosen any clothes that restrict your breathing.

“If you're lying down, place your arms a little bit away from your sides, with the palms up.

“Let your legs be straight, or bend your knees so your feet are flat on the floor.

If you're sitting, place your arms on the chair arms, and if you're sitting or standing, place both feet flat on the ground.

“Whatever position you're in, place your feet roughly hip-width apart.

“Let your breath flow as deep down into your belly as is comfortable, without forcing it, and then try breathing in through your nose and out through your mouth.

“Breathe in gently and regularly and count steadily from one to five - you may not be able to reach five at first.

“Then, without pausing or holding your breath, let it flow out gently, counting from one to five again, if you find this helpful.”

Keep doing this for three to five minutes and you should feel much calmer.

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