<\/span><\/h2>\n\n\n\nStart by making your bedroom a haven for rest. Keep it cool, dark, and quiet. Consider using blackout curtains, eye masks, or earplugs if light and noise disrupt your sleep. Also, a comfy mattress and pillows that support your body can increase your comfort levels, making it easier to drift off to dreamland.<\/p>\n\n\n\n
Establishing a regular sleep schedule helps set your body’s internal clock. Aim to go to bed and wake up at the same times every day, even on weekends. This consistency tells your brain when it’s time to wind down and when to gear up for a new day.<\/p>\n\n\n\n
Cutting down on caffeine and large meals before bedtime is also key. Both can keep you awake or cause discomfort that may heighten OCD symptoms at night. Instead, try a light snack if you’re a little hungry, but avoid anything too heavy.<\/p>\n\n\n\n
Relaxation techniques can be a powerful tool to combat OCD symptoms before bed. Deep breathing, progressive muscle relaxation, or gentle yoga can ease your mind and body. These activities lower stress and anxiety, which often fuel OCD thoughts and may play out in dreams.<\/p>\n\n\n\n
Create a pre-sleep ritual that signals your brain it’s time to slow down. This could be reading a book, listening to calming music, or taking a warm bath. Steer clear of screens, as the blue light can mess with your sleep-wake cycle.<\/p>\n\n\n\n