How to Manage Anxiety for a Better Night's Sleep
Most people battling anxiety disorders often have sleeping problems. Excess fear and worry can keep you up all night. Sadly, sleep deprivation may cause additional stress, resulting in an endless loop of anxiety and insomnia.
Understanding the relationship between anxiety and sleep can help you take measures that reduce your worries and allow you to rest at night. Here are tips you can use to manage your stress and enjoy a better night’s sleep.
Exercise
Physical workouts are an excellent way to manage anxiety. Consider taking a morning fitness program or later in the afternoon. However, you should avoid exercising right before sleep, as it may keep you awake. You can also consider relaxation techniques, such as deep breathing and meditation to help put your mind at ease right before you slide into your bed.
Consider Using Products That Help You Calm Your Mind
There are various products that you can use to relax and calm your body right before sleep. From scented candles and bubble baths to CBD and essential oils, you can use these products to tailor your environment for a peaceful night. Please research the effectiveness of a product before using it, however.
Establish a Sleeping Routine
You can try to create a sleeping pattern by going to bed at nearly the same time every night. The same goes for your wake-up time. Establishing a sleeping routine can help you align with your daytime-nighttime circadian rhythm. Keeping your sleep and wake time consistent can help build a sleep drive that can help you sleep faster.
Reduce your Caffeine and Alcohol Intake
Consuming too much caffeine right before bed or too late in the day can increase your stimulation, resulting in anxiety attacks that inhibit sleep. Alcohol consumption close to bedtime can also keep you up by increasing your heart rate.
Limit Your Screen Time
You may need to consider turning off all your devices at least an hour before heading to bed. A growing body of research indicates that blue light emitted by phones, tablets or TVs can keep your brain awake, resulting in sleeping problems.
Avoid binge-watching in bed or checking your work emails right before sleep, which may trigger anxious thoughts. Instead, listen to music or read a book to quiet your mind.
Avoid Lying in Bed Awake
If you fail to sleep within the first 20 minutes of getting in bed, get out and find a relaxing activity to do. Lying in bed awake can trigger anxious thoughts that can worsen your sleep deprivation. You can opt to carry out relaxation exercises, such as meditation to calm you til you find sleep.
Consult a Physician
You may also consider medical treatments and therapy to manage your anxiety. Talk to your physician about your insomnia. Your physician may provide a referral to a sleep clinic. Mental health professionals can prescribe a combination of medication and therapy to help manage your anxiety.
Conclusion
Anxiety and insomnia can have far-reaching physical and physiological effects. Hopefully, the seven tips above can help to end the depressive cycle of extreme worry and sleeplessness for a good night’s sleep.