If you suffer from anxiety, you will understand how difficult it can be to get to sleep at night. Some of us just can’t stop thinking about all the stresses that need dealing with, making it difficult to switch your brain off and get a solid night’s rest. Other people experience the physical impacts anxiety has on our body, which makes it hard to think about anything else when you are trying to get the rest you need. Fortunately, there are many things we can do to deal with anxiety to get a better night’s sleep in return. Anxiety is a mental health disorder, so time and patience are key to easing the symptoms. To help you on your way, here are 6 tips for dealing with anxiety for a better night’s sleep.
Adjust Your Environment
Adjusting your environment is the first step to a better night’s sleep. Controlling sound, temperature and light will help to calm your mind, which will help you fall asleep. Taking a bath or shower before bed is a great way to lower your body temperature, which can help you get to sleep. Make sure you have a comfortable mattress to sleep on. Memory foam is always a good choice.
Try Relaxing Exercises
Exercising has been proven to reduce anxiety and improve your ability to fall asleep. You should avoid exercising right before you go to bed, because it could actually keep you awake. Instead, try exercising in the morning or the afternoon, as this can help with getting your waking and sleeping cycle back on track. This has the ability to treat conditions, such as insomnia and sleep apnea.
Calm Your Mind
To reduce anxiety, you should do what you can to calm your mind. There are plenty of relaxation techniques that you can do throughout your day, which will reduce anxiety and improve your ability to sleep in return. Techniques include yoga, meditation and certain breathing exercises. Even taking a short walk has the ability to calm your mind during the day, triggering a relaxation response at night.
Reduce Screen Time
Smartphone, tablets and other electronics can fool you into thinking they are good for anxiety. This is because we use these devices to escape the real world and although it can take your mind off your troubles, it only masks your anxiety. Reducing the amount of screen time throughout the day, limiting it before bed and substituting a screen for music or a book will relax your mind and help you rest.
Fall Asleep to Sound
Although a quiet room is said to help you relax and induce sleep, sometimes being alone with our thoughts is what keeps us awake at night. To help with this, you should consider falling asleep to some background noise. White noise has been said to reduce anxiety, but other relaxing sounds or an audio book can be a good substitute if the sound of white noise doesn’t work for you.
Ask for Help
Sometimes it can be hard to manage a mental health disorder without the help of others. You should never hesitate to speak to someone about your problems and ask for help. Sleep problems due to anxiety are very treatable, so speaking to someone can actually do a lot of good for you. If you don’t want help from a professional, then keep family and friends close to you and in the loop.
Getting rid of anxiety isn’t something that will happen overnight, and for some of us, the above will only ease the symptoms. However, others may do a lot better and see their anxiety disappear over time. If you feel like you need more help and support, then speak to a medical professional.