Anxiety is one of the most common mental health disorders, and over a third of adults will suffer from anxiety at some point in their life. Anxiety can lead to many issues, including anxiety and sleep problems, which are characterized by waking up frequently throughout the night and difficulty falling back asleep. If you have anxiety sleep problems and want to learn how to overcome them, you’ve come to the right place.
Figure out why you aren’t sleeping better
Many people who suffer from anxiety also have difficulty sleeping. This can be a vicious cycle, as anxiety can lead to sleep problems, and then not getting enough sleep can increase anxiety. So how do you break out of this cycle? First, it’s important to figure out why you aren’t sleeping better. Are you worried about something specific? Do you have trouble winding down at night? Once you know what the problem is, you can start to find a solution. For example, if you have insomnia, many things may be causing it- for example, stress or pain. In these cases, talk with your doctor about treatments like relaxation exercises or muscle relaxants. If your insomnia is caused by an underlying medical condition like depression or arthritis, your doctor may prescribe medication for that condition to treat both conditions. For some people, practising mindfulness techniques or using natural remedies like lavender can help them sleep better too.
Establish a night-time routine
If you’re struggling with anxiety sleep problems, one of the best things you can do is establish a night-time routine. This means going to bed and waking up at the same time each day, avoiding caffeine and alcohol before bed, and disconnecting from electronic screens at least an hour before sleep. Taking a relaxing bath or reading a book before bed can also help you wind down and prepare for sleep. Establishing a routine will help your body know when it’s time to sleep and make it easier to fall asleep. Plus, following these guidelines may help lower anxiety levels in general.
Exercise during the day
It’s no secret that exercise can help improve your sleep. Exercise during the day can help you fall asleep more easily at night and can also improve the quality of your sleep. However, if you have anxiety and sleep problems, it’s important to choose the right type of exercise. Avoid high-intensity workouts close to bedtime, as they can make it harder to fall asleep. Instead, opt for moderate-intensity activities like walking or yoga earlier in the day. You should still avoid vigorous exercise (e.g., jogging) since it may increase alertness later on. If a heavy workout does happen to occur around bedtime, limit it to less than an hour before you go to sleep.