Life can be stressful. After a long day, sometimes the only thing you want to do is go to sleep and get a good night’s rest. Sleep is the body’s natural recovery and replenishment time, after all. The way your body reacts to your stress, however, can be the thing that is keeping you up at night. When you’re stressed, your body produces cortisol to help alleviate anxiety. Unfortunately, that cortisol can also keep you awake.
When the struggle gets real, here are five tips to help offset some of that anxiety to get a productive night’s sleep.
1. Create A Nighttime Routine
Nothing may be more supportive than having a planned routine promoting calm and restfulness. A schedule can help ward off any additional stress and reduce ongoing anxiety from the day. Different people will need different things, so explore what works for you in your routine. Whether it’s light movement, journaling, reading, or a self-care routine, create your routine and stick to it. The one thing that should not be in this routine is scrolling on social media. Nightly. Over time, your body will be used to the habit and know it’s time to shut down for the evening.
2. Place Your Phone In Time Out
With the above being said, put your phone to bed long before bed. Easier said than done, but this could be a major contributor if your anxiety is bad. The last thing you want to do is doom scroll before trying to catch those sweet dreams. That blue light will trigger your brain that it is time to turn back on and be active. So no matter how awake you may feel, don’t turn to the phone as an activity to pass the time.
3. Your Diet Matters
What you eat can be supportive or problematic to your situation. The food and drink you are putting in your body can affect your nighttime anxiety and ability to get good quality sleep. Avoid caffeine too late in the day for two reasons. One, it can fuel your anxiety. Two, it tends to affect the brain in a way that will keep you awake. Aim for ceasing intake six hours before you plan on heading to bed.
Similar situation with alcohol intake. While it may seem like it would calm anxiety, it actually can affect your circadian rhythm when it comes time for your body to metabolize the alcohol. Aim to stop alcohol intake four hours before sleeping. On the flip side, a few things can help promote sleep. Try drinking a glass of tart cherry juice for its melatonin content or a cup of chamomile tea.
4. Meditation To Relax
Meditation is a skill that takes some practice, so before writing it off, give it a try. What is there to lose? It is an easy way to reduce stress and anxiety, plus research has shown people who meditate have improved sleep habits and overall health. It promotes less clutter in your head and improved breathing. Unsure how to tackle this? Look to the internet or apps to find guided meditation practices—trial and error with different ones.
5. Change Up The Environment Aesthetic
You want your sleep area to be your sanctuary. Invest in room-darkening curtains to tell the brain it is time to shut down. Have comfortable pillows, blankets, and bedding that you feel comfortable with to promote relaxation. Try using a weighted blanket if your anxiety is flaring up. The deep pressure may be an effective way to promote a sense of calm.
At the end of the day, it may seem a little catch-22 ish trying to sleep with anxiety. Anxiety will keep you awake, but not sleeping will help fuel your anxiety. There are many ways to break this cycle; all you need is to find your sweet spots. If you’re struggling to do so, check out our Anxiety Therapy page or contact us today, and let’s explore some more.
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