World Hypertension Day 2023: How to Reduce Panic Attacks at Night?
World Hypertension Day Date 2023: World Hypertension Day is observed annually on 17 May to create awareness of the issue of hypertension and its deadly causes. According to statistics from the World Health Organisation (WHO), 1.28 billion adults worldwide, aged 30 to 79, have hypertension, with the majority (two-thirds) residing in low- and middle-income countries. An estimated 46% of adults with hypertension are unaware that they have the condition.
World Hypertension Day 2023: Theme
The theme for World Hypertension Day 2023 is ‘Measure Your Blood Pressure Accurately, Control It, Live Longer.’
What is Hypertension?
Hypertension, along with stroke, heart and kidney disease, also causes premature death. However, very few of us know that high blood pressure is medically called hypertension. Its risk increases when people start living a bad lifestyle, do not pay attention to diet, and do not do workouts, as well as its history and stress in the family also become the main reason for this disease.
Nowadays youth as well as adults are facing the aggravated issues of hypertension which are anxiety attacks, panic attacks, fear and trauma. It is important to deal with these issues as their long-term impact can cause a major toll on a person’s mental and emotional health. Let's check out some ways how to control and reduce panic attacks which have become a common problem in today’s scenario.
World Hypertension Day Date 2023: How to Reduce Panic Attacks at Night?
Engage in a Calming Activity
Ideal activities include reading, some light yoga, colouring, and knitting. Your mind will have something else to think about even if you only get up to prepare a cup of herbal tea. Stretching may also help to release the adrenaline through a mild activity.
Do not be hesitant to wake up any other members of the home if necessary to inform them of the situation. They'll probably be a comforting, upbeat influence to get you through the panic attack.
Create a strict sleep routine
To increase the quality of your sleep and your ability to fall asleep, try to establish a nighttime routine. This can lessen the possibility of having anxiety during the night.
Therefore, try to go to bed and wake up at roughly the same time each day. A suitable time to go to bed is one that will enable you to receive between seven and nine hours of sleep.
Avoid using technology before going to bed
Blue light from electronic devices can deceive the brain into believing it is daytime. This may make it difficult for us to fall asleep and may increase our anxiety at night. Additionally, scrolling through social media can sometimes be very stressful. Turn off all electronics at least an hour before going to bed to give your brain time to relax before sleeping. A bubble bath or shower is the ideal pastime at this time to help you unwind.
Avoid caffeine After Lunch
Caffeine awakens and occasionally jitters us. You don't want to add this to the scenario if you are already prone to anxiousness.
Consuming caffeine in the afternoon can still have negative effects at night because it can stay in our systems for a very long time. Change to a caffeine-free beverage like Bambu or experiment with caffeine-free tea.
Create a Plan for Tomorrow Before Going to Bed
Last but not least, if your worries at night are fueled by what will happen tomorrow (or in the days ahead), then try to prepare ahead as much as you can. Make a "to do" list or calendar, prepare your lunch in advance, lay out your clothes, or write in a notebook about your worries and frustrations.