For those who find it difficult to fall asleep at night, a technique recommended by the NHS might offer some much-needed relief. It’s common for troubling thoughts to surface at any time, but they often become particularly bothersome at bedtime, especially when preparing for a busy day ahead.

The NHS suggests using meditation as a strategy to help calm such thoughts, particularly when trying to fall asleep. This practice may also be beneficial for individuals experiencing similar feelings during other parts of the day.

According to the NHS Better Health website, “Meditation is a practice that can help prepare our bodies and minds for a restful night’s sleep. It can assist in falling asleep faster and achieving longer and deeper rest. This is sometimes referred to as ‘sleep meditation.’

“Meditation exercises can help us relax, unwind, and release the day’s worries. Practicing meditation has a calming effect on the body, promoting slower breathing and reducing heart rates, which all support the process of falling asleep.”

Breathing techniques can be especially helpful for those who experience the ‘Sunday scaries,’ a term that describes the anxiety many feel on Sunday evenings as the workweek approaches.

For individuals interested in trying meditation, the NHS has introduced a ‘simple breathing technique’ known as the 4-7-8 method. The NHS explains: “The 4-7-8 breathing technique is repetitive and gently focuses the mind on breathing, which can help alleviate worries or other troubling thoughts.” To practice this method, get comfortable in bed and follow these steps:

1. Inhale through your nose for four seconds.
2. Hold your breath for seven seconds.
3. Exhale through your mouth for eight seconds.
4. Repeat this four times.”

Another NHS-backed method involves progressive muscle relaxation. The NHS explained: “Practicing muscle contraction and relaxation can help us become more aware of when we’re relaxed, and when we’re tense.

“Try this muscle relaxation technique before bed to release any tension that has built up from the day. Don’t worry if it takes time to learn, it’s like any other skill that takes time to get right.”

The NHS said most people feel anxious sometimes, but there is support available if you feel anxiety, fear, or panic is affecting your life. Anxiety can cause mental and physical symptoms, including shaking, headaches, sweating, breathlessness, difficulty concentrating, and obsessive thoughts, reports the Mirror.

You can contact Samaritans, call: 116 123 or email: jo@samaritans.org if you need someone to talk to. You can refer yourself directly to an NHS talking therapies service. The NHS says you should see a GP if you’re struggling to cope with anxiety, fear or panic, things you’re trying yourself are not helping, or you would prefer to get a referral from a GP.

Ask for an urgent GP appointment or call 111 if you need help urgently, but it’s not an emergency. Call 999 or go to A&E now if you or someone you know needs immediate help.