Optimal Health Daily - Fitness and Nutrition 3281: [Part 2] How to Relax Before Bed and Prepare for a Good Night’s Sleep by Sabrina of Budding Optimist
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Feb 3, 2026 Calming breathwork and a paced 4-4-4-4 routine to settle the body. Short pet time and gentle stretching to lower stress before bed. Visualization and mindfulness practices to quiet anxious thoughts. Simple acupressure and low-frequency music as sleep aids. Cozy reading and prompt-based journaling to prevent late-night rumination.
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Simple 4-4-4-4 Breathing
- Do the 4-4-4-4 box breathing: inhale 4s, hold 4s, exhale 4s, pause 4s while lying with hands on your belly.
- Repeat for a few minutes to calm your nervous system and feel your belly rise and fall with each breath.
Unplug And Cuddle Your Pet
- Spend at least 10 minutes with your pet before bed and put down your phone while interacting with them.
- Use petting or play to reduce stress hormones, heart rate, and blood pressure for better sleep.
Gentle Pre-Bed Stretching
- Do gentle stretching before bed to relieve tension and improve sleep quality.
- Choose slow, calming stretches that target areas of tightness to reduce insomnia symptoms.