Does anxiety make it hard to sleep, leaving you exhausted during the day? When anxiety keeps you tossing and turning, you might feel like you’re stuck in a draining cycle. Your symptoms cause your mind to race when you lie down in bed. As a result, you struggle to get any shut-eye. But a lack of sleep can worsen anxiety symptoms. When evening rolls around again, you’re tense and wired.
Whether you are having trouble falling asleep at all, dealing with stress-inducing dreams, or waking up multiple times throughout the night, certain lifestyle changes can help you alleviate anxiety. Try these techniques for a more relaxing night.
Commit to a Routine
Is your evening schedule fairly disorganized? It may be time to get into a predictable, structured routine. Once you start engaging in a routine, your brain will see these habits as “cues” that it’s time to relax. You might find yourself naturally feeling sleepy a bit earlier because you’re signaling to your body that you’re ready for bed.
This routine could include tidying up your home, drinking herbal tea, writing in a journal, showering, meditating, or any other activities that help you ease tension. Try to move through these activities in the same order each night, and start your routine at the same time.
Avoid Caffeine and Alcohol
Perhaps you rely heavily on caffeine to get through each day. You might have a cup of coffee in the morning, and another few cups in the afternoon for a mid-day pick-me-up. But this crutch could be responsible for keeping you up late at night. If you consume lots of caffeine, you may need to experiment with cutting back to see if it might be the culprit behind your anxiety and insomnia.
Additionally, alcohol can also disrupt your circadian rhythm. If you frequently have a drink or two before going to bed, you might assume that it relaxes you and makes you sleepy. But alcohol interrupts deep sleep, which means you won’t feel truly refreshed in the morning. Nixing evening drinks could help you doze off.
Gentle Exercise
You don’t need to exercise intensely before bed, but moving your body can help soothe your mind. Anxiety often represents pent-up energy, and if your daily routine is relatively sedentary, you might need to find a way to let off steam before trying to sleep.
Going for a jog, doing yoga, or choosing a workout that suits your experience and activity level can give you an outlet for your energy. When you get into bed, you might be surprised by how relaxed you feel.
Limit Your Screentime
It’s tempting to grab your phone when you’re having trouble sleeping. You just want a brief distraction from your anxiety. But the blue light from your phone tells your body that it’s actually time to wake up.
Plus, the content you see online might deepen your stress. Keep your phone in a drawer in the evening, or consider getting a traditional alarm clock so that you can put it in another room.
Get Lost in a Story
What if you do need a healthy distraction from your stress? Consider picking up a book or listening to an audiobook, or even a relaxing podcast. Guided meditations that take you through visualizations can help you let go of negative thoughts and shift your focus towards something positive. Stories can be a fulfilling form of escapism before bed.
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If you’re struggling to sleep, working with an anxiety therapist can make a world of difference. We invite you to reach out to our practice to learn more about how counseling can help.