5 Ways to Get a Better Night’s Sleep with Anxiety

Anxiety is one of the country’s most common mental health disorders affecting nearly 40 million adults in the United States. Sleep disturbances, such as insomnia, are common with anxiety disorders. Anxiety and trouble falling asleep can create a feedback loop with each making the other worse.

Here are five ways to help break the cycle and to get a better night’s sleep:

1. Exercise

We all know that physical activity is an important component for overall health. It also really helps for mental health and sleep. Exercise will produce chemicals in your brain that will help elevate your mood and decrease your stress or tension, which can help relieve some of your anxiety. It will also improve the quality of your sleep by helping you get to sleep and reducing nighttime wakings. Just make sure not to exercise within 3 hours of going to bed to give yourself time to settle down and cool off.

2. Daylight

Daylight helps set sleep patterns, so try to spend at least 30 minutes outdoors during the day time. Sun exposure is critical if you have trouble falling asleep, because it helps to regulate the body’s circadian clock. If you can get around a bit of nature while you are outside, it can also help sooth your system and reduce anxiety.

3. Healthy Habits

Studies have shown that people who make unhealthy food choices are more likely to suffer from sleep disturbances. Support yourself with healthy balanced meals. They will keep your energy stable, help you manage your mood, and improve your sleep habits.

Some things to avoid that adversely impact sleep are: big meals or alcohol within a few hours of bedtime and smoking which can cause many health problems and negatively affect your sleep in a number of ways.

4. Night Time Routine

Create a nightly routine for the hour or two before bedtime. This will help your brain wind down and prepare for sleep. Try to avoid close screen time (phone, iPad, or laptop) in these few hours before bed as the blue light can interfere with your brain’s Melatonin production which is needed to help you fall asleep. Instead, change into your pajamas and do some light reading or watch a calm show on TV. Also, try to keep your bedtime and wakeup time consistent, even on weekends.

5. A Comfortable Bedroom

Keep your bedroom a haven for rest as much as possible. Most people sleep best in a cool, dark, and quiet space. You might like to have a window open or a fan on to keep the room cool and the air smelling fresh. Having a tidy space can minimize distractions and make your bedroom feel calm. A good mattress and pillow can maximize your comfort and help sooth you to sleep.

Are you struggling with anxiety and/or falling or staying asleep? Call me today and schedule a free consultation and discuss how therapy can help.