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There are a lot of things we do in a day that are anxiety inducing and if we're to achieve balance with our nervous systems, minimise stress and improve our sleep there are a multitude of things we need to address differently. 

Here’s a chronological list of a few (trust me, there are more) anxiogenic (anxiety-inducing) activities most of you do throughout the day that negatively impact the nervous system and sleep:

Morning:

Checking phone or email immediately after waking: Exposure to devices, news, social media, or work stress right after waking can activate the stress response and hinder short-term memory.

Consuming too much caffeine: Drinking excessive or poorly timed caffeine increases cortisol levels and can lead to heightened anxiety and nervous system activation.

Rushing through the morning routine: Not allowing enough time for morning tasks can create stress and anxiety, triggering the "fight-or-flight" response.

Overcommitting or overloading the schedule: Setting too many tasks or obligations early in the day increases pressure and can cause overwhelming feelings.

Afternoon:

Multitasking excessively: Constant switching between tasks can overstimulate the brain, leading to mental fatigue and anxiety.

Prolonged screen time without breaks: Extended periods on computers or phones without mental breaks can lead to cognitive overload and disrupt nervous system balance.

Skipping meals or consuming high-sugar foods: Poor nutrition or irregular eating patterns can cause blood sugar fluctuations, triggering anxiety and impacting the nervous system.

Lack of physical activity: Staying sedentary throughout the day can lead to tension and stress buildup, making it harder to relax later.

Evening:

Working late or bringing work home: Extending work into the evening hours can prevent proper mental rest and over-activate the nervous system.

Constant social media scrolling or news consumption: Exposing yourself to negative news or social media comparison traps can increase stress levels and anxious thoughts.

Engaging in stimulating activities right before bed: Watching intense or violent shows, playing video games, or doing mentally stimulating tasks can make it difficult for the brain to wind down.

Eating a heavy or late dinner: Consuming large meals too close to bedtime can disrupt digestion and trigger anxiety, affecting sleep quality.

Using technology in bed (blue light exposure): Exposure to blue light from phones or screens inhibits melatonin production, leading to poor sleep and heightened nervous system activity.

Night:

Lying in bed while worrying: Spending time in bed ruminating about the day or future increases cortisol levels and activates the nervous system, making it hard to fall asleep.

Inconsistent sleep schedule: Frequently changing bedtime or wake-up time disrupts circadian rhythms, leading to poor sleep quality and heightened anxiety.

Each of these behaviours can cumulatively strain the nervous system, contributing to heightened anxiety, sleep disruption, and long-term health consequences.

An alternative routine could well look like this

Morning:

Wake up gently and avoid screens: Allow yourself to wake up gradually without checking your phone or email. Start the day with peaceful activities like stretching or deep breathing.

Practice morning mindfulness or meditation: Spend 5-10 minutes meditating or practising mindfulness to reduce stress and set a calm tone for the day.

Eat a balanced breakfast: Include protein, healthy fats, and whole grains to stabilise blood sugar levels and reduce anxiety later in the day.

Limit caffeine: Moderate your intake to prevent overstimulation and nervous system agitation. Keep it to 60-90 minutes after waking and within 6 hours of your day. Utilise HMN24 RISE here to provide a regulated sympathetic response alongside cellular hydration and metabolic support.

Create a realistic, organised plan for the day: Prioritize tasks and set achievable goals to reduce overwhelm and improve focus.

Mid-morning/afternoon:

Take regular breaks: Incorporate breaks every 60-90 minutes to stand, stretch, or take a brief walk. This helps prevent cognitive overload and gives the nervous system a rest. Take a serving of HMN24 FLOW, which calms the nervous system, supports hydration and energy metabolism and increases cognitive alertness and focus.

Practice deep breathing or mini-meditations: If you start to feel stressed or anxious, take a few minutes to practice diaphragmatic breathing or a short mindfulness exercise to calm the nervous system.

Stay hydrated and eat nourishing snacks: Consuming water and nutrient-dense snacks (fruits, nuts, whole grains) throughout the day helps maintain energy and reduce anxiety.

Move your body: Regular physical activity, even short walks or stretching during lunch, can reduce cortisol levels and balance the nervous system.

Evening:

Wind down work at a set time: Establish a clear boundary between work and personal time. Finish work a few hours before bed to allow your mind to relax.

Engage in calming activities: In the evening, do something relaxing like reading, journaling, light stretching, or listening to calming music.

Limit screen time and exposure to blue light: Reduce screen time at least an hour before bed, or use blue light filters to promote natural melatonin production.

Eat a light and balanced dinner: Choose a healthy dinner with balanced protein, vegetables, and healthy fats, and avoid heavy meals close to bedtime. Ideally, save 3-4 hours between your last meal and bed.

Practice gratitude or journaling: Reflecting on positive moments or writing down any worries helps reduce rumination and anxiety.

Night (pre-bed):

Create a calming bedtime routine: Develop a consistent, soothing pre-bed routine (like taking a warm bath, practising relaxation techniques, or reading a book) to signal to your body that it’s time to unwind.

Use breathing exercises or meditation: Engage in slow, deep breathing (e.g., 4-7-8 breathing) or guided meditation to activate the parasympathetic nervous system, helping you relax before sleep.

Maintain a consistent sleep schedule: Go to bed and wake up at the same time each day, even on weekends, to regulate your circadian rhythms and support nervous system balance.

Take HMN24 PRE-SLEEP: This lowers stress, supports sleep latency and architecture and addresses biological functions that would hinder sleep quality.

By following these anxiolytic strategies, you can create a calmer, more balanced day that supports nervous system health, reduces anxiety, and promotes restful slee

One of the most important combinations of ingredients in RISE is the combination of Caffeine and Theanine.

Caffeine and theanine are compounds found in tea but have very different effects on our brains. Caffeine is a well-known stimulant that increases alertness and reduces fatigue, while theanine is an amino acid that promotes relaxation without sedation.

What's your biggest problem as a high performer?

The answer we most commonly hear is sleep.

Always disregarded, always compromised, rarely considered.

What are you doing to manage your sleep-wake cycle?

In a recent Podcast, HMN24 Co-Founder Phil Learney was asked about the implications of sleep-wake disruption on professional footballers and what an adjusted schedule may look like and how HMN24 products would be integrated into it.