By : Mrs. Noorihayatti binti Noorudin _^K.B.;P.A.

Nighttime anxiety often disrupts sleep quality, leaving you feeling tired and drained the next day. Therefore, it is important to practice techniques that help calm the mind before sleep. The T.E.N.A.N.G. method serves as a guide to reduce anxiety and improve sleep quality.

T – Take Note of Your Thoughts

Before going to bed, take a few moments to write down everything on your mind. This can be done in the form of a journal or brief notes. Writing is an effective way to express emotions and relieve stress accumulated throughout the day. By transferring your thoughts onto paper, you clear your mind and prepare for a restful sleep. You can also list tasks for the next day to avoid overthinking before bed.

E – Eliminate Screen Time

Exposure to screens from phones, computers, or TVs before bedtime can interfere with melatonin production, the hormone that helps regulate sleep. The blue light emitted from screens signals the brain that it is still daytime, making it harder to feel sleepy. It is recommended to reduce screen time at least 30 to 60 minutes before bed. Instead, use this time to read a physical book, practice light meditation, or engage in conversations with family members.

N – Nurture Yourself with Chamomile Tea

Chamomile tea is well known for its calming properties, helping the body and mind prepare for sleep. It contains antioxidants that reduce stress and promote relaxation. Since chamomile tea is caffeine-free, it is a great choice for a nighttime drink. For better results, enjoy your tea in a peaceful setting while winding down before bed.

A – Allow Soothing Music to Play

Music has the power to relax the mind and reduce stress. Listening to soft melodies, such as piano instrumentals, classical music, or nature sounds like rain or ocean waves, can slow down your heart rate and put you in a tranquil state. You can use apps or special playlists designed to promote deep sleep.

N – Nighttime Meals Should End Early

Eating too close to bedtime can disrupt digestion and cause discomfort, such as acid reflux or bloating, which may interfere with sleep. To avoid this, try not to eat at least two hours before bed. If you feel hungry, opt for a light snack, such as fruit or a warm glass of milk, which can help you sleep better.

G – Get Moving During the Day

Engaging in physical activity during the day helps reduce stress and improve sleep quality. Exercise releases endorphins, which boost happiness and relaxation. However, avoid intense workouts too close to bedtime, as they can have the opposite effect and make you feel more alert. Light activities, such as an evening walk or gentle stretching, can help your body prepare for a restful sleep.

Managing nighttime anxiety is essential for achieving quality sleep and waking up refreshed and energized. By incorporating the T.E.N.A.N.G. method into your nighttime routine, you can create a more peaceful pre-sleep ritual. Practice these steps consistently and notice the positive impact on your daily life. Wishing you a restful night!

Date of Input: 26/09/2025 | Updated: 26/09/2025 | ayna