Sleep problems are very common in our super busy lives. If you’re going through a lot of stress, the chances are that you have a hard time falling asleep at night. Your worry or anxiety keeps your brain from settling down at night, and you end up struggling to have a sound sleep. Anxiety can make it very hard for you to sleep comfortably at night. People with diagnosed anxiety disorders have trouble sleeping as well as those who undergo a lot of stress. People struggling with these issues tend to have problems like sleep disruption, inability to sleep properly, waking up early in the morning, or feeling tired after waking up.
If you have anxiety, sleep deprivation can make it worse. You can’t sleep at night, and you wake up very irritated and anxious. Let’s see how anxiety and sleep are related.
Stress, Anxiety, and Insomnia Are Closely Related
When it comes to anxiety and sleep, it’s a bit complicated to know which one is the main problem and which is a consequence of that problem. However, according to some studies, anxiety and insomnia are closely related. Let’s understand in some simple words; stress causes lack of sleep, and this lack of sleep, in turn, makes us more anxious and stressed the next day. That is why treating one condition could help you with the other. There are proven ways by which you can improve your sleep quality. Here we are going to see top tips for getting a good night’s sleep with anxiety.
How To Sleep When Stressed and Anxious – Top Tips for Getting a Good Night Sleep with Anxiety
1. Make Sure You Have A Comfortable Sleep Environment
To have a good sleep, it’s vital to create a comfortable sleep environment. The mattress should be comfortable and the bedding fresh. Set the lights and temperature according to your needs, neither too hot nor cold. Make sure there aren’t any disturbing noise in or around your bedroom. The quieter and darker your bedroom is, the more it becomes easy to fall asleep.
2. Keep An Eye On Your Caffeine And Alcohol Intake
Drinking too much caffeine and alcohol or consuming them too late at night can cause sleep problems. Also, consuming alcohol near bedtime can increase the heart rate and keep you up at night. It’s advisable to limit the cups of coffee you consume during the day, and also, it is best to avoid alcohol near bedtime. Consume alcohol in the evening and at least 3 hours before your bedtime.
3. Good Sleep Hygiene Is Mandatory
This means going to bed and waking up at nearly the same time every day. You can include some bedtime activities in your routine, like taking a bath or reading books before sleeping. We advise you to avoid screens (phone or TV) as those who see screens near their bedtime end up drowsy and sleepy the next day.
4. No Stressful Activities Before Sleeping
Many people manage their expenses or finances at the end of the day. That’s the worst you can do. Avoid doing stressful activities like preparing any presentation, managing finance, or anything of this sort, at least during the hour before bed.
5. Get Moving
People who workout regularly tend to have a restful sleep. By this, we don’t mean sweat yourself at the gym daily; exercising for 30 minutes 3 times a week would be enough. So get moving, go for a run, cycle, or walk. While most people workout early in the morning, it doesn’t help much with sleeping. The best time to workout is late afternoon or early evening to get a good night’s sleep.
6. Relax Your Mind
Many calming techniques help to relax your mind and improve sleep. Mindfulness activities like meditation, yoga, and breathing exercises can help you get settled. If you feel tense at work, get up from your desk and go for a short walk. According to the studies, if you practice relaxing activities throughout the day, it will be much easier to fall asleep at night.
7. Gratitude Is The Key To Better Sleep
Sounds strange. Studies have proved the link between practicing gratitude and a restful mind at night. We advise you to think of 3-4 things or people you’re grateful for.
8. Don’t Hesitate To Ask For Help
If anxiety has gone to the worst level and regularly disrupts your sleep, you should consult your doctor. We are saying this because sometimes, managing your stress and anxiety needs a lot more than exercising or switching off your phone. Sleep problems can be treated, so don’t ignore signals your body tries to give and meet with a doctor.
If you’ve tried all the tactics mentioned here and are still not seeing results, it’s advisable to consult a counselor who can help you relax your body and mind for better sleep at night. Better sleep gives rise to better mornings, and you can become more productive at work. Do not ignore signals your body is trying to give you and take necessary measures.