Struggling To Sleep? Try These Five-Minute Nighttime Practices To Ease Anxiety

After a tiring day, you collapse into bed, yearning for peaceful slumber—yet your thoughts keep whirring. Does this sound relatable?

As per spiritual mentor and energy healer Oliver Niño, who collaborates with high-profile individuals such as Tony Robbins and Jessica Alba, the problem could stem from unresolved stress rather than your evening rituals or late-night device usage.

Niño explained to *The Post* that anxiety often accumulates as individuals bring it along with them from their daily lives into their nights. "When they go to bed, they're still holding onto this," he said. Consequently, when they rise the following morning, they find themselves short on rest. These unresolved worries from previous days continue into the new day, gradually escalating like an avalanche."

That’s why Niño stresses his concept of a "nocturnal worry cleanse." Interestingly, the more occupied your schedule, the more essential this practice becomes. As he points out, many individuals claim they lack the time for such activities. However, Niño believes quite the opposite; when things get tougher, prioritizing these practices becomes even more important.

To assist his busy clientele—who often find themselves with limited time—Niño emphasizes brief yet potent routines lasting only five minutes or so. His latest publication, "Do This Before Bed: Easy 5-Minute Routines That Can Transform Your Life," offers strategies designed to recalibrate the nervous system and eliminate emotional baggage prior to bedtime.

Color Therapy

Niño describes color therapy as a technique where you visualize various hues during your bedtime routine or meditation. "As you drift off to sleep or engage in meditation, envision distinct colours flowing through you," he elaborates. This method draws upon traditional ideas which associate each colour with particular energies and therapeutic benefits. It’s recommended to picture "pure white light descending from above and permeating your being." Additionally, try out multiple shades until you discover one that induces tranquillity within you.

Geometric Breathing

Many people know about breathwork, but Niño opts for "geometric breathing," where one inhales, holds their breath, and then exhales—all within uniform durations of around five seconds per phase. He explained, "As you do this, visualize yourself taking in positive vibes, absorbing love and light." Furthermore, he added, "When you breathe out, release all your tension, worries, and anything else from the day that has been bothering you."

Cord Cutting

When individuals continue to influence your state of mind even when they're not physically around, it might be attributed to what Niño refers to as energetic cords. Such emotional connections can sap your energy. "Should someone impact me significantly," he noted, "I likely possess these so-called energetic cords linking back to them." He employs visualization techniques to sever such bonds; picturing himself enveloped in light before envisioning his hands as blades cutting through those invisible strands.

Physical Activity

Regardless of whether you choose journaling, dancing, or stretching, Niño suggests employing movement as a way to let out accumulated stress. "Some individuals prefer taking an evening stroll, dancing, shaking it off, or practicing yoga," he noted. Additional soothing practices encompass Epsom salt baths, sound baths, and burning incense.

Laughter Therapy

Occasionally, a bit of comedy can be incredibly effective. "There are individuals who seek out laughter therapy," Niño mentioned. Viewing humorous videos or browsing memes can offer that much-needed relief. "While they're chuckling, anxiety cannot accumulate."