Sleep is crucial to maintaining a healthy lifestyle. While you sleep, your brain is functioning to prepare yourself for the day’s challenges. It is getting ready to learn and to absorb new knowledge. However, have you ever experienced anxiety while trying to sleep? It is one of the worst feelings ever, right?
Having anxiety will make you harder to shut your eyes down. Sleep and agitation may seem to play on each other now and then. So, what if this happens to you? I’m sure you feel the same way as I do when I the frustration comes over me when laying down in my bed. Different thoughts fill my mind so suddenly when I close my eyes. It is a phenomenon that usually happens when you are like me, someone who suffers from anxiety.
Sometimes, I am even having flashbacks of bad memories and distressing thoughts. Having anxiety is not conducive to a well-rested night. So, what should you do? Read on to find out how you can sleep while experiencing fear.
10 Best Tips to Fall Asleep While Dealing With Anxiety
Here is a list of top tips and tricks to follow for an anxious person while trying to have a good night’s sleep:
1. Try Relaxing 1 to 2 Hours Before Sleeping
You should reduce stimulation during the evening as much as possible. So, you have to dim the lights in your room and remove any sources of noise. You need to perform something relaxing, including doing yoga, obtaining a mattress topper for side sleepers, and practicing deep breaths. As often, you need to make sure that you incorporate relaxation during nighttime.
2. Do Not Consume Caffeine by Noon
Caffeine may remain in your body up to 14 hours after taking it. But, the effect of caffeine may differ from one person to another. So, if you have trouble falling asleep, try to quit caffeine for a month. Observe if positive effects happen when you try to sleep at night. Also, eliminate tea and chocolate from your diet.
3. Have Meals That Promote Sleeping
You should remember eating food high in contents that induce sleep, including melatonin, tryptophan, and magnesium. During dinner, you may consume a mixture of high-quality proteins. You may also try eating quinoa combined with chicken breast and greens.
4. Turn Off the Lights at 10 P.M.
Your goal should be sleeping about the same time each night. Your body needs to build up at 10 P.M. to 6 A.M. Remember that your body regenerates between 10 in the evening till 2 A.M.
5. Execute Left-nostril Breathing
You need to obstruct your right nostril and take slow yet deep breaths using your left nostril. By doing so, you will relax your body and mind. In Yoga, experts suggest that you have to do 26 slow, deep breaths to achieve full relaxation of the mind and body.
6. Change Your Perspective
What do you think about sleeping? When you create frightening thoughts, then you build up tension in your body. That way, you won’t fall asleep quickly. When you fear of not sleeping at all, then it will keep you from getting the sleep you want. My insomnia finally subsided when I try to believe that I could fall asleep as fast as I can. I use the affirmation that “I want to fall asleep, so I need to relax now.”
7. Incorporate Some Calming Sounds and Lighting
When you combine your body and mind with the external factors, then you will have enough sleep. What you have to do is to sleep in a dark room or put on an eye mask. If you find that you relax more when playing a calming music, then do it. Also, you may use some earplugs if needed.
8. Take a Relaxing Bath at Night
Mix a half cup of Epsom salt with several drops of essential oil such as lavender in warm water. Soak your body for about 20 to 30 minutes to let your skin absorb it. It relieves tension and increases your energy.
9. Consider Other Relaxation Techniques Like Acupressure
You have to relax on an acupressure mat before you doze off. Then, you have to try yoga or progressive muscle that may relax every part of your body and mind. Also, you may consider having an alternative therapy, including acupuncture.
10. Have Relaxation Breaks All Throughout the Day
You should take at least 15 to 30 minutes of relaxation breaks during the day. That way, you keep your mind and body balanced.
Achieving a good night’s sleep may be challenging for some, especially when you are experiencing anxiety. However, a few changes to your habits and schedule will make a huge difference in your capacity to fall asleep.
With the tips indicated above, have you found the right things to do that will help you get a better sleep at night? If so, let us hear about what you think, and you can also share other tips with us!