If you’re experiencing stress in your life or have been living with anxiety, there’s a chance that you might struggle to fall asleep at night. If you lay in bed and your brain just won’t turn off, don’t worry - you’re not alone. Over 40 million people in the United States have some sort of anxiety disorder accompanied by sleep disruption.
Sleep and anxiety often go hand in hand. If you’re wondering what comes first – anxiety or insomnia – it can be either, it can be both. Their relationship is bidirectional.
Here are five ways to help you get the restful sleep you deserve:
1 -Create a relaxing bedtime routine:
Create boundaries around your bedtime routine. It can entail anything that helps you settle in for the night. Change into a comfy pair of sweatpants or pajamas. Take time to wash your face and brush your teeth. The activities you do before bed will help your body and mind recognize that it’s time to wind down and sleep.
Make your bedtime routine personal to you. Find out what helps you relax the most and incorporate them. The key to a bedtime routine is to remain consistent with what you’re doing to create a habit.
2 - Establish good sleep hygiene.
This goes along with creating a relaxing nighttime routine. Be clear and stick to waking up and falling asleep at the same time each day, even on weekends. Keeping to a sleep schedule will help create a pattern, and your body will begin to instinctually know when it’s time to wake up and get to sleep.
Keep your bedroom cool, turn the thermostat down or crack a window. The cooler temperatures will help you sleep much better. Try setting your thermostat anywhere between 60-67 degrees Fahrenheit.
Keep your bedroom tidy. Clean sheets will make any bed more inviting. If you’ve found a scent that helps you relax, try adding it to the washer when you clean your bedding.
Limit your screentime before bed. The blue light our screens emit keeps our minds stimulated. If you must be on your phone, invest in a pair of blue-light blocking glasses. They will help reduce eye strain and allow your body to produce melatonin, the sleep-inducing hormone that naturally starts releasing into your system a couple of hours before bed.
3 - Practice meditation and mindfulness.
Meditation and breathing techniques can lead to significant reductions in anxiety before bedtime. Try one of the free meditation apps that are available these days. Meditation relaxes your body and mind, which increases melatonin for a more restful sleep.
Journaling is known to help those with anxiety and sleep issues. It doesn’t need to be this serious or grand thing - just grab a piece of paper and write down your thoughts and worries. Getting them into a tangible space will help ease your anxiety before bed.
4 - Exercise.
Getting out of your head and into your body can help relieve stress. Regular exercise helps people fall asleep faster and more soundly. Even taking a walk outside will do wonders for your sleep. Getting outside helps reset our circadian rhythm, our body’s biological processes that happen over 24 hours, partly in response to light and dark. So, grab a friend, your dog, or even just your headphones and your favorite podcast and head outside.
5 - Avoid stressful activities before bed.
Ask yourself what stresses you out during the day. Self-reflect on what you find yourself doing that keeps you awake and doesn’t make you feel good (e.g., checking work emails, scrolling social media). Whatever it may be, limit it or avoid it. It may be difficult at first but avoiding stressful activities will get easier once you lay out a bedtime routine for yourself.
Are you struggling with anxiety and sleep issues? Reach out to us today to get help and start feeling better.