How to sleep better with anxiety
Getting enough sleep can be tough at the best of times. Anxiety can play havoc with your sleep schedule. Here are my top ten tips to help you sleep better when suffering from anxiety.
1. Switch off your mind before bed
Listen to something relaxing in bed and let your mind switch off. I find listening to ASMR helps me drift away but sooting music and audio books are also helpful.
2. Try doing yoga a couple of hours before bed
Yoga has many physical benefits, builds muscle strengh, increases flexability and lowers your blood pressure. Furthermore, yoga also helps to reduce stress and increase relaxation. A more relaxed body gets a deeper and more relaxed sleep.
3. Exercise regulary
Exercise is a natural and effective way to reduce anxiety. It relieves tension, stress and releases endorphins which enhances wellbeing. Aim for at least 30 minutes of physical activity three to four times a week.
4. Start a journal
Write a passage in your journal each night before you go to bed. Erase all the days stress and negativity and be energised and ready for the next day.
5. Take a hot shower or bath before bedtime
A nice hot shower or bath just before bedtime can induce deep relaxation to help you sleep and stay asleep all night.
6. Make your bedroom a sanctuary
Ensure you have a clean and clutter free room. Light some candles. Dim the lights and read a good book.
7. Stay clear of stimulants
Aviod stimulants such as coffee and alcohol before bed. Stumulants can make anxiety worse and interupt your sleep pattern. Aim to avoid stimulants at least 3 hours before bed.
8. Turn off electronic devices before bed
Aim to turn of electronic devices at least 2 hours before you go to bed. The bright light on your screen (laptop, ipad, phone or kindle) can keep your brain active for 2 hours, leaving you lying in bed awake and inviting any anxious feelings you have to resurface.
9. Keep a routine
However tempting it may be to take a nap during the day, don’t. It is important to keep a routine of going to bed the same time each night. Even on weekends, vacations or your days off, resist the urge to nap. Any extra sleep you have during the day will make it harder for you to fall asleep that night.
Meditation is a great way to control your breathing and helps to promote deep relaxation. Some people like to use guided meditation, other people prefer to slow their breathing down and concentrate on being in the moment. Both of the these are fine, find what works for you.
That was my top ten tips for sleeping better when suffering from anxiety. I hope you enjoyed reading this post and if you have any comments, I’d love to hear them.