Anxiety and Sleep: Ways to Ease Nighttime Worries

Sleep is an important part of maintaining physical and emotional health. According to the American Psychological Association, anxiety can interfere with sleep by making it more difficult to fall asleep, stay asleep, or to achieve the deeper stages of sleep. Fortunately, there are things you can do to help calm your mind before bed and get better rest.

It is important to note that treating underlying anxiety is the best way to improve sleep. That said, for those who still find themselves struggling to settle down at night, here are some tips that may help.

It is recommended that you create an evening routine that involves calming activities such as reading, coloring in a mandala, stretching, or meditating. This should start no later than an hour before bed so as not to be too energizing and should generally be done in the same environment every time.

Stimulant Free Sleep

It is important to be mindful of what you consume before bed. This includes not only food, but drinks as well. Particularly, caffeinated beverages should be avoided several hours before bed as they are well known to cause insomnia.

Alcohol can also make it easier to fall asleep but it has been shown to directly interrupt deeper stages of sleep, so should be consumed in moderation before bedtime, if at all.

Stress Reduction

There are certain relaxation techniques that can be used prior to sleeping. A simple technique is progressive muscle relaxation in which one focuses on the muscle groups in the body starting at the feet and working one’s way up. During this technique, one should focus on tensing and releasing each muscle group for several breaths.

Another technique that can be used to reduce stress is guided imagery. During this exercise one should imagine themselves in a peaceful and serene setting free from external stressors.

Finally, deep or abdominal breathing can be used to encourage better sleep. This involves taking several slow, deep breaths in and out while consciously noticing the feeling of the breath.

Sleep Hygiene

Sleep hygiene refers to integrating healthy sleep habits into one’s routine. This can include going to bed and waking up at the same time every day, avoiding naps, maintaining a comfortable bedroom environment, and avoiding screens right before bed.

• Create an evening routine.
• Avoid stimulants before sleep.
• Use relaxation techniques.
• Practice good sleep hygiene.

Conclusion

Anxiety can make it difficult to fall asleep and to achieve the deeper stages of rest which are so important for maintaining mental and physical health. By integrating activities such as reading, meditation, and progressive muscle relaxation into an evening routine, avoiding stimulants, and practicing good sleep hygiene, one can reduce stress and better prepare for restful sleep.