Getting a good night’s rest is essential for your overall well-being. It’s not just your physical health that benefits from getting enough rest. Your mental health is also affected.
Unfortunately, people with anxiety often have a tough time falling asleep — and staying there. It’s a bit of a vicious cycle. The more anxious you are, the harder it is to fall asleep. The less sleep you get, the worse your anxiety symptoms become.
For some, anxiety even becomes worse at night. You can’t distract yourself the same way you do during the day. So, your anxious thoughts tend to run wild.
Thankfully, there are things you can do to calm your anxiety for a more restful night’s sleep. With a few simple practices, you can get the sleep you deserve without letting your worrying thoughts take control.
Practice Better Sleep Hygiene
One of the best ways to get your mind in the right state for sleep is to improve your overall sleep hygiene. That starts by going to sleep around the same time each night, and waking up around the same time each morning.
It can be tempting to stay awake for a few extra hours to watch your favorite show. Or, to turn a few more pages of a book. Maybe you just find yourself staying awake longer than you should because you’re scrolling on your phone (more on that later). But, going to sleep at the same time each night will get your mind and body into a routine.
Your brain will start to recognize that it’s time to sleep, not time to “overthink” and worry.
Stop Using Electronics Before Bed
Speaking of scrolling on your phone before you sleep, it could be a major culprit in keeping you awake and fueling your anxiety.
The blue light emitted by phones and other electronics is stimulating to the brain. If you already struggle with anxiety, that light can keep you awake even longer, causing you to worry about the things that trigger you.
A good rule of thumb is to stop using electronics at least an hour before bed. This gives your mind time to calm down.
Meditate
Meditation and mindfulness are great ways to calm your anxiety before you go to sleep each night. If you’re new to the practice, consider using a guided meditation app to help you.
Don’t give in to the stereotypes or tropes surrounding meditating. You don’t need to sit in a certain position or chant anything. Rather, focus on your breathing. Close your eyes and take slow, deep breaths. Let your mind stay in the present. Thoughts will continue to come in, but let them pass you by.
A few minutes of meditation before bed can make a world of difference in how you feel. You’ll let go of stress, feel more relaxed, and less likely to stay awake due to anxious thoughts.
Keep a Journal By Your Bed
Sometimes, the best way to stop anxiety from keeping you awake is to get your thoughts out. Of course, in the middle of the night, that’s not always easy to do.
Consider keeping a journal by your bed. If you can’t sleep because you’re anxious, jot down how you’re feeling and what you’re thinking. It’s a simple, effective way to push the anxiety out into the world, rather than keeping it trapped inside your head. You might find that writing it down and “releasing” it makes it easier to fall asleep.
Anxiety can be crippling, especially if it’s keeping you from getting the sleep you need. Use some of the strategies for a restful night’s sleep, and don’t hesitate to reach out to a mental health professional to get your anxious thoughts under control with anxiety therapy.