Anxiety disorders may manifest differently in different individuals. But constant fears, tensions, and worries are some of its signs. It’s mostly a mental condition, and just like others, it can have a considerable impact on your sleep. And poor sleep, in turn, can worsen this problem more. Experts suggest that sometimes sleep disruption can also trigger the issue of anxiety in people. In a way, you can say that sleep and anxiety have a reciprocal relationship. Now, the question is, how do you sleep well despite having anxiety issues? Here are a few things, which if practiced, can help you achieve this goal.
Create an ambient environment
An anxious mind is always occupied with many thoughts, racing from one direction to another. As a result, it becomes challenging to stay calm. A cool, dark, and quiet room can induce right sleeping conditions. Also, take a shower before going to bed so that your body temperature remains soothing and you can sleep comfortably. At the same time, remove all the distractions, such as electronic devices, from your room. Having the right type of mattress is also essential.
Don’t drink too much alcohol or caffeine
Overconsumption of caffeinated or alcoholic drinks can trigger anxiety and hamper your sleep. So, make sure you stay away from them, especially during your bedtime. Also, keep yourself adequately hydrated all through the day so that you don’t need water at night. Otherwise, frequent bathroom trips can keep you awake.
Follow a sleeping routine
You can have plenty of things to do every day, but don’t make it an excuse for not having a proper bedtime. Sleeping and rising the same time daily without any exception can have its benefits. So decide on a comfortable sleep schedule and stick to it.
Don’t spend a long time being awake in the bed
Try for 20 minutes or so, and if you still don’t get sleep, get up from your bed. However, let the lighting be soft in your room and relax. You can drink green tea or indulge in reading. It will likely have a calming effect on your mind. Don’t touch your tablet or iPad or mobile phone. These devices emit bright light due to which your brain can get a signal that it is wake-up time.
Pen down what worries you
Any worrisome thought you can write down in a notebook. Once noted, keep aside your writing pad and sleep.
Don’t exercise close to bedtime
Doing exercise before going to bed is not harmful to health. But for people suffering from anxiety, it is not recommendable. Exercising can stimulate your mind, and as a result, it can find difficulty in staying calm.
Consult your doctor
Your physician may have prescribed some medicine that is interfering with your sleep. If nothing works and you continue to face sleepless nights, then discuss it with him so that he can give you a better solution either by modifying the doses or changing the schedule of the medicine.
These things can help you improve your anxiety and sleep conditions. For more understanding, you can refer to a comprehensive guide to anxiety and sleep and benefit from it.
