Let's have a look at anxiety during the night. What tools do you need to stress less during the night? So first of all, what we want to find out is exactly how your body is reacting. So what is waking you in the middle of the night? How long is it taking you to get back to sleep? What emotion Are you feeling when you wake?

What is it that your brain goes to? What is it that's keeping you awake when you first go to bed? And what helps you go to sleep in the first place? What we want to do is collect all of this information so that we understand our bodies and understand where our mind is taking us. Now some people worry and awful lot about the fact that they're not sleeping. So there might be thinking about what has happened during the day or over the last few weeks.

What might happen in the future? are they thinking about family work money health, or the fact that they've not had enough to sleep. So the first thing I like to say, is stop worrying about your sleep. You've always coped before your coat tomorrow, and you'll sleep better tomorrow night. You can change this cycle. You'll think of the solution to the problem in the morning, so you can stop thinking about it right now.

In fact, in one of the later chapters, we're going to be showing you how to do that. But the main thing is, you need to understand that you are going to survive even if you don't sleep a wink if you're alive. down and resting, your body is still getting rest, and you will survive tomorrow. So let's think about or excuse me, what needs to change? Do you need to solve a problem before you go to sleep? So are you worrying about a particular problem and can't think of the right solution?

Do you need to control your thoughts so you're not dwelling on issues. During the nights you're not waking worrying about certain things? Do you need to know how to bring your mind back to think about sleeping and resting or doing relaxation exercises which calm your thoughts and put you in a better place? So we're going to be having a look at a number of different exercises that you will need To help you be less anxious at night, to help bring your mind back to what you want to think about to help your body relax during the sleep hours. We'll also be looking at food and exercise to see how that helps you sleep better and stress less. controlling our thoughts is a large thing that is so important during the night.

Because if we can stop our thoughts, wondering, we can usually sleep a lot better. What we also want to do is turn our negative thoughts into positive thoughts and this will help reduce error anxiety. So, if, for instance, we're worrying about not having enough money, we can turn that around and say, well, thank you. We had enough money to survive today. We had enough money to have a little bit of food, and we had enough money to be able to go to bed tonight. So we're going to change our negative thoughts into positive positive thoughts, so that we can relax enough to sleep.

So again, this is something that you practice each evening. As soon as you notice that you've got a negative Look, a negative outlook on something that's causing you anxiety at the moment. Nighttime is a great Time to change our focus into something that will be more useful to us. And that will help us be less anxious and sleep better. Now, we're also going to have a look at different exercises to help slow your heartbeat and bring your body back to calm. So here's a basic breathing exercise that you can do absolutely anywhere.

And certainly it's very useful when you're trying to get to sleep. You breathe in for five seconds. Hold your breath for five seconds. Breathe out for five seconds. Hold it for five seconds. Start again with breathing in for five seconds.

Hold your breath for five degrees out for five seconds just slowing your pace and concentrating on your breathing helps calm the mind and also releases hormones that help lessen anxiety. Let's have a look at another exercise. This is one to help with your confidence. It's a really good one that you can do whilst you're in bed because you're constantly writing your mind on something that is really going to be so useful for you. You see yourself entering a changing room. It's surrounded by mirrors.

And when you look at your reflection, you see the very best you. Now describe what you're seeing. Smile at yourself. See, a thinner, more confident, more healthy, vibrant, you see a laughing happy you see you with the energy and the compassion and the love for other people. Put your shoulders back. Put your chest forward.

Breathe deeply and smile and do a twirl. In fact do a little dance because this is the very best you because you are there. You already have your morals and your values that are important to you. What else do you need to be confident with you practice this exercise for two or three minutes several times a day and build up a picture of you the very best you for more tools for reducing anxiety. We have a A chapter about bedtime routine. And you need to have a look to see what you can change in your bedtime routine to help you sleep better.

We've already mentioned we have a homeopathic chapter, which is listing remedies, which you can take to help you sleep more easily. Now the great thing about homeopathy and the reason that we put it in our natural health courses, is because it is a medicine that works with your body and acts as a catalyst for changing and rebalancing your body. Say that you don't need to keep taking the remedies, because your body learns a new way to react. So it's a really useful natural remedy that can help you right now where you need it, but you've got no chance getting addicted to it or needing it forever, because it's helping your body make the changes. And the great thing about homeopathy is it's asking you to get to know your body very well, because you have to understand what exactly is happening in order to choose the right remedy for you.

We've also got a chapter on mind exercises, for controlling your thoughts for helping to solve solutions during the night. Get your subconscious mind working in a way that's more useful to you. That's helping you build your confidence and be the best you so check out that chapter as well.