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Exclusive: Is Anxiety Ruining Your Sleep? 5 Tips to Relieve Anxiety Before Bed – CNET

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Is Anxiety Ruining Your Sleep? 5 Tips to Relieve Anxiety Before Bed     - CNET

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We’ve all been there — staring at the ceiling, reliving every misstep and embarrassing moment of our entire lives. Having trouble sleeping is particularly common among those who have anxiety disorders. Our autonomic nervous system releases the primary stress hormone cortisol to mediate our response when we’re anxious. Research suggests that cortisol may be keeping us up at night.

Anxiety and insomnia can form a vicious cycle of sleepless nights. Anxiety can keep you up, and insufficient sleep can amplify anxiety symptoms. Some days it’s a catch-22 that you can’t seem to shake. Use these five tips to manage your anxiety and get some sleep. 

1. Ritualize your nighttime routine

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Not only does a routine help you relax enough to fall asleep, but it also helps combat stress and reduces symptoms of anxiety. Your nighttime routine will help keep you focused on relaxation and sleep. Everyone’s routine is going to look different. Maybe yours includes light yoga or an hour of journaling to reflect on your day. Whatever it is, it’s important to stick to your nightly routine when you find it — do it at the same time and in the same order each night. Completing tasks in your nightly routine will signal to your brain that it’s time to start winding down for sleep.

Another mini tip within this tip: Don’t lay in bed awake. If you climb into bed and find that you’re not falling asleep, don’t stay in bed. Instead, get up and do something relaxing, like read a book or take a bubble bath. The last thing you want to do is associate your bed with scrolling through social media or watching TV.

2. Limit alcohol and caffeine intake before bed

I know this one can be a bit of a bummer, but what you eat and drink can affect your anxiety and how you sleep. Caffeine relates to anxiety and sleep in two ways. First, too much caffeine can exacerbate feelings of anxiety. The second is the obvious one; caffeine keeps you awake. As a rule, you should avoid drinking caffeine for six hours before you go to bed. 

Alcohol can also affect your anxiety symptoms and sleep by throwing off your circadian rhythm. Even if you find it easier to fall asleep after a few cocktails, many people wake up a few hours later when their body metabolizes the alcohol. Avoid drinking alcohol at least four hours before you go to sleep.

3. Try a meditation app

Meditation apps are a quick and easy way to help yourself relax and fall asleep. Research shows that meditation can reduce stress and anxiety levels. It also reduces your blood pressure and heart rate. With the best meditation apps, you choose from guided meditations, deep breathing exercises or calming stories. There are a ton of options out there. Top meditation apps even have guided segments from celebrities like Harry Styles or Idris Elba.

Woman sleeping on a couch with a weighted blanket

Katelin Kinney/Getty Images

4. Sleep with a weighted blanket

Weighted blankets have been found to be an effective way to help calm anxiety and help you fall asleep, thanks to what’s called deep-pressure stimulation. A 2020 study found that people who use a weighted blanket have lower rates of insomnia and anxiety. Using a weighted blanket isn’t the only thing you should do, but it is an easy way to integrate comfort into your nightly routine. You can choose from the hundreds of options on the market or even make your own weighted blanket. 

5. Don’t ignore your anxiety

All the tips in the world won’t help you sleep easier with anxiety if you don’t acknowledge you’re feeling anxious. Whatever you’re feeling — stressed, scared or worried — accept it so you can address it. 

It’s a good idea to try to incorporate stress-relieving activities into your daily routine to help keep things from building up at night. Try a daily walk or other exercises to reduce anxiety. There’s no set time frame for when you’ll start falling asleep faster — it likely won’t be instantaneous. However, if you find that your anxiety is continually getting the best of your sleep, it may be time to talk to someone

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The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified health provider regarding any questions you may have about a medical condition or health objectives.

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Exclusive: Why I’m skipping the iPhone 14 and holding onto my mini for another year – TalkOfNews.com

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Exclusive: Star Trek: Deep Space Nine's Opening Titles Still Somehow Rule as an N64 Game – TalkOfNews.com

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Star Trek: Deep Space Nine's Opening Titles Still Somehow Rule as an N64 Game

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Star Trek has had an up-and-down history with video games, sometimes managing to succeed in gaming genres it arguably shouldn’t, while never managing to quite succeed in the ones it should. There’s been plenty of great ones, but now a very cool little animation imagines one of its finest entries getting a ‘90s tie-in that never was.

Twitter user SpinaSanctuary’s hypothetical title screen for a mid-’90s Deep Space Nine game on the Nintendo 64 imagines a sideways glance where the platform that gave us Star Wars: Shadow of the Empire instead took a visit to the Gamma Quadrant for some licensed gaming goodness, essentially riffing on the opening moments of Deep Space Nine’s own title sequence, but in a gloriously polygonal retro style.

What could’ve Star Trek 64: Deep Space Nine even been? An adventure game aboard the station? A starship strategy game set during the Dominion War? A retail management sim dedicated to the Promenade á la Roller Coaster Tycoon or Theme Park World? A first person shooter like Voyager got with the Elite Force games, that shouldn’t make sense, but totally does? Whatever it would’ve been, this cute little “demake” has me wishing we could’ve found out.


Want more io9 news? Check out when to expect the latest Marvel and Star Wars releases, what’s next for the DC Universe on film and TV, and everything you need to know about House of the Dragon and Lord of the Rings: The Rings of Power.

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Exclusive: Amazon Prime subscribers now get GrubHub Plus free for a year – TalkOfNews.com

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Amazon Prime subscribers now get GrubHub Plus free for a year

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Amazon Prime subscribers in the US are getting a new benefit as part of their subscription, the company has announced. From today, they’ll be able to redeem a free year of Grubhub Plus, the monthly subscription service that offers free food delivery on orders over $12 from participating restaurants. Grubhub Plus normally costs $9.99 a month.

According to Amazon, free deliveries associated with Grubhub Plus are available from hundreds of thousands of restaurants across over 4,000 cities in the US. After the year is up, Grubhub will automatically start charging $9.99 a month for continued access. Existing Grubhub Plus subscribers can still make use of the promotion, which will be applied from the start of their next billing cycle. Canceling Prime automatically cancels Grubhub Plus.

The deal comes just a few short years after Amazon shut down Amazon Restaurants, its own attempt to compete in the takeout delivery market. The service was live between 2015 and 2019 but faced stiff competition from the likes of Uber Eats and DoorDash.

Since then, the e-commerce giant has mainly focused on grocery deliveries, but has kept a toe in the takeout delivery market through partnerships with other firms. It announced an investment in Europe-focused Deliveroo in 2019, and started offering access to its Deliveroo Plus subscription service as an additional perk for Prime members in the UK last year.

“Amazon has redefined convenience with Prime and we’re confident this offering will expose many new diners to the value of Grubhub Plus while driving more business to our restaurant partners and drivers,” Grubhub CEO Adam DeWitt said in a statement. The company, which is owned by Just Eat Takeaway.com, says it expects Grubhub Plus subscriptions to rise as a result of the deal.

GrubHub Plus isn’t the only additional benefit Amazon is announcing for Prime members today. The e-commerce giant is also making a short teaser trailer for its upcoming Lord of the Rings TV show, Lord of the Rings: The Rings of Power available exclusively to Prime subscribers for 48 hours. Members can watch the teaser over on the show’s Amazon page. The trailer ends by promising yet another teaser is coming on July 14th ahead of the release of the series on September 2nd.

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