We live in a society that dictates an extremely fast pace when it comes to most spheres of our lives. It’s no wonder then that so many of us are struggling with anxiety and can’t seem to get a good night’s sleep for weeks at a time, especially when you consider how tightly these two are intertwined.
When you’re anxious, it’s more difficult to fall asleep, so you’ll probably end up waking up tired in the morning, which can cause further anxiety and, before you know it, you’re caught in a vicious circle. Fortunately, there are some things you can do to help yourself. Here are 6 ways for you to control your anxiety and sleep better.
Be Active
Although working out actually energizes you and keeps you more awake and alert, it’s also a great way to maintain good health and function normally on a daily basis. Regular physical activity can lower your anxiety levels and improve your sleep quality. You don’t have to overexert yourself, as half an hour a day is more than enough.
The important thing is that you don’t exercise in the evening, but rather in the morning or in the afternoon, at least three to four hours before bed time, to give your body enough time to unwind before you try to fall asleep.
Avoid Screens
The light from your phone, TV or computer screens has a wakening effect on your brain, which is why you should do your best to avoid looking at such light close to your bedtime. A good idea would be to turn these devices off an hour or even two before bed, so that your brain adjusts to the fact it’s time to sleep.
That way you can compose yourself and rest your mind and your eyes in preparation for falling asleep. If you’re used to watching TV or playing games on your phone before bed, perhaps you can try reading a book or listening to some relaxing music instead.
Turn to Supplements
When you’re anxious or stressed, it boosts the production of the cortisol in your body. Cortisol, or stress hormone, can disrupt your sleep, which is why you should consider turning to supplements to help you lower your cortisol levels.
A high-quality cortisol blocker would be the best option, so look for the ones containing ingredients which are backed by scientists as effective for combating stress and allowing you to sleep well. The aim is to enhance your mood and leave you feeling as blissful as possible, so that you can ease into sleep and get enough rest and energy to go through anything your day has in store for you.
Establish a Routine
Creating a sleeping schedule might seem silly, since some may expect that’s it’s enough to simply go to bed when you feel tired, but a sleeping routine can help you a lot. If you always go to bed and wake up at approximately the same time, your body will soon adjust to this schedule. That way you’ll drift into sleep more easily once you’re in bed and you’ll wake up feeling refreshed and more content.
Don’t forget, this doesn’t only apply to workdays, but to weekends, too. If your sleep rhythm is inconsistent, your mind and body will be confused and it will be more difficult to concentrate on work, stay cheerful or do anything else.
Cut Down on Caffeine and Alcohol
This is quite logical. You’ll take a cup of coffee to wake you up in the morning, and you’ll a few drinks when you want to have a good time, but if you take them close to your bedtime, you’ll end up lying in bed with your eyes wide open and your mind in overdrive.
So, stay away from anything containing caffeine in the evening. This includes not only coffee, but also soft drinks, some types of tea and even chocolate. Similarly, alcohol can make it very difficult to fall asleep, so don’t consume it too late in the day.
Calm Yourself
Days can get hectic, assignments can pile up, traffic can be horrible and all of it can be beyond stressful. So, do what you can to calm yourself down before bed. For instance, a few scented candles and a nice bubble bath can shift your focus to something pleasant and soothing and relieve you of any stress you’ve built up.
Some essential oils might have a similar effect, as can some of your favorite music or a warm cup of chamomile tea. If none of these help you, perhaps an audio book can work as a lullaby and get you to sleep through the night.
Sleeping is important for your mental and physical health, so it’s crucial that you do whatever possible to get enough sleep every day and keep anxiety at bay. With these tips, you’ll find it easier to achieve just that.
