Living with anxiety is tough and not getting a proper night’s sleep only makes symptoms worse. Here are some tips for sleeping well, even when living with anxiety.
If you live with anxiety, getting a restful sleep every night might be extremely challenging. With thoughts racing constantly, it can be difficult to quiet down your body and mind. Here are some tips worth trying to help ease you into a night of rest.
Get Into a Routine
Establishing a regular sleep routine helps your circadian sleep rhythms stay consistent. Try to get to bed at the same time every night and wake up around the same time every morning – even on weekends. While you don’t have to start being active right away, it’s a good idea to wake up and get out of bed so that you don’t run the risk of over-sleeping. Eventually, your body’s own internal clock will start telling you when it’s tired.
Create the Right Environment
The environment that you sleep in can play a significant role in how good your sleep actually is. Be sure to block out light and noise as much as possible. Ensure that your room is an average temperature – not too hot or too cold – and that you have a comfortable, supportive mattress. Furthermore, avoid using screens in your bedroom (or at all) at least 30 minutes before you go to bed. It also helps to decrease the amount of clutter and mess in your room to avoid excess stimuli while you’re falling asleep.
Maintain Regular Exercise
While it main seem counterintuitive at first, the amount of exercise you get can actually affect your ability to fall asleep. The best time for using exercise to help your sleep patterns is by working out in the afternoon or early evening. Avoid exercise less than two hours before bedtime as the adrenaline will make it difficult to fall asleep.
Try to Calm Your Mind
While of course this is much easier said than done for someone living with anxiety, trying to calm your thoughts before you go to sleep can help you get better rest. Try meditating, taking deep breaths, journaling or listening to soothing music before you go to sleep. Avoid anything that is too active – whether physically or emotionally – as you prepare for bed and instead strive to slow down a calm your actions and thoughts.