Managing stress and anxiety is crucial for achieving better sleep. There are several practical techniques that can be tried to alleviate stress and anxiety, ultimately leading to improved sleep quality.

One effective technique is mindfulness meditation. This involves focusing on the present moment and acknowledging and accepting one's feelings and thoughts without judgment. By practicing mindfulness, individuals can reduce stress and anxiety, which can positively impact their ability to fall asleep and stay asleep.

Another helpful technique is progressive muscle relaxation. This involves tensing and then relaxing each muscle group in the body, which can help release physical tension and promote a sense of calm. By incorporating progressive muscle relaxation into a bedtime routine, individuals can prepare both their body and mind for a restful night's sleep.

Additionally, establishing a consistent bedtime routine can be beneficial for managing stress and anxiety. Engaging in calming activities, such as reading, taking a warm bath, or practicing gentle yoga, can signal to the body that it's time to wind down and prepare for sleep. Over time, this routine can become a signal to the brain that it's time to relax, making it easier to fall asleep and stay asleep.

References:

1. "Mindfulness Meditation." Mayo Clinic, https://www.mayoclinic.org/healthy-lifestyle/consumer-health/in-depth/mindfulness-exercises/art-20046356
2. "Relaxation Techniques for Stress Relief." HelpGuide, https://www.helpguide.org/articles/stress/relaxation-techniques-for-stress-relief.htm
3. "Healthy Sleep Tips." National Sleep Foundation, https://www.sleepfoundation.org/articles/healthy-sleep-tips