It’s okay to toss and turn every once in a while, but it can be frustrating and exhausting to try to fall asleep every night if you struggle with anxiety. You may have experienced sleep anxiety if you have ever watched the hours go by and knew that you would wake up tired the next morning. There are many ways anxiety and sleep deprivation can be connected. In fact, half of those suffering from sleep deprivation attribute it to anxiety. Here are some ways to sleep with anxiety if you are one of these people.
What is Sleep Anxiety?
Sleep anxiety is a feeling of fear, stress or concern about falling asleep or staying asleep. People with mental disorders such as depression or anxiety often have problems sleeping. It can feel like one thing is worse than the other, and it can be a vicious circle.
Insufficient sleep can lead to mood problems, such as irritability or depression. There are many vital functions that occur in different stages of sleep. A lack of sleep can cause our bodies to not get the rest they need throughout the day. Anxiety and panic attacks can be caused by daily stressors, poor sleep habits and other health conditions.
Here are 11 tips to help you sleep with anxiety: How to Sleep with Anxiety
Even though you may feel exhausted and ready to go, anxiety can sometimes spark when you lie down. An intrusive thought or noise could trigger your thoughts.
You may feel guilty about what you did that day or how you didn’t do it. Or you might worry about tomorrow. You may replay the day and think about all the possible outcomes. You might worry about your family to the point that you start to Google that spot on your dog’s stomach.
This person is you. Enough is enough. Here are 11 top tips to help you sleep with anxiety.
- Limit screen time Before bed: This is one of the best ways to get to sleep when you are anxious. You can be distracted by TV and other media before bed, and you could become anxious if you come across something that is negative.
- Avoid doing any strenuous activity before bed. Exercise can give you a temporary energy boost that can keep you awake at night and make it harder to fall asleep.
- Avoid eating a large meal right before bed. While it is normal to feel tired after meals, you should avoid eating large meals before bed. This will prevent stomach pains that could interfere with sleep.
- Take 20 minute naps once per day If your napping habit is extreme, you might consider reducing your nap time to just 20 minutes per day. As your nighttime sleep patterns improve, you may not need to nap.
- Daily exercise during the day: If you don’t do it before bed, your body can be depleted of excess energy and jitters that could keep you awake at night.
- No caffeine after bedtime or at a specific time of day: Although coffee can be beneficial in waking you up, too much caffeine later in the day can make falling asleep more difficult. There are many other caffeinated beverages, such as teas and sodas.
- You should sleep in a dark and cool bedroom. Many people prefer to lie down in cool rooms, wrapped up in blankets. A dark bedroom will keep you from being distracted by light and movement.
- Have a consistent bedtime routine. Start your night off at the same time each day. If you need to get up earlier, make sure you are ready to go at 9 PM. As a rule of thumb, allow yourself at least one hour to get into bed and fall asleep. Warm baths, warm drinks, reading, and other activities can all help promote sleep.
- A weighted blanket is a good choice for people who have anxiety.
- Keep your bedroom tidy: Nothing is more stressful than trying not to sleep in a chaotic room. You might feel less sleepy if you have to move items around the bed to get in and out of bed.
- If you are anxious, the best place to sleep is on your back. Although it may be tempting to curl up on your back, this position can cause muscle tension and not relaxation. It is possible to do gentle belly breathing on your back while you are lying down. You can also use belly breaths to fill your belly with air instead of your chest when you inhale.
Keep in mind that things rarely change overnight. So be patient with your brain and yourself as you learn how to manage sleep anxiety. Professional support is the best option for anyone suffering from anxiety.
Our dual diagnosis treatment centers can help if you suffer from mental health conditions like anxiety or insomnia that may co-occur with substance use disorders. Perhaps you’ve started self-medicating with alcohol or drugs to get to sleep. All In Solutions is here to help.
Call All In Solutions Treatment Centers at 855-762-3796 for more information on ourinpatient and outpatient mental health and addiction treatment services.
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