How to Stop Anxiety from Affecting Your Sleep
Anxiety is enough to deal with even on a full tank.
But dealing with anxiety when you're tired can be tough. Even worse, if anxiety causes your lack of sleep, it creates a vicious cycle.
Maybe you make a small mistake at work, miss an appointment, or simply don't have the energy to fight off intrusive worries—all of which adds more to your existing anxiety. And when bedtime comes, your increased anxiety ends up keeping you awake. The cycle repeats the next day, with your anxiety building and feeding into itself.
So what can you do to prevent anxiety from affecting your sleep?
Have a Routine
Routine is important with sleep. Sleep, in many ways, is a habit. So if your sleep schedule is inconsistent, it can feel impossible to get a good night's rest. Your body doesn't know what to expect.
Try going to bed and waking up around the same time every day (even on weekends). Getting into a routine helps train your body and mind to recognize when it's time to sleep. Essentially, you're training your body to adapt to a set sleep schedule.
In addition to going to bed and waking up at the same time, your pre-bedtime routine also plays a role. Try including activities you find relaxing. Maybe you take a bath, read for a bit, or listen to calming music.
Get Moving
Exercise might seem counterintuitive (why would you want to make your heart race even more?), but it's actually proven to be helpful in managing anxiety. It provides a healthy outlet for all the pent up sensations created by anxiety. Those feel-good endorphins released during exercise are a wonderful soothing balm to an anxious mind.
This doesn't mean you have to do exercises you don't like. Make sure it's something you enjoy. Go on walks, practice yoga, play basketball in the driveway, etc. Just be sure you're not exercising too close to bedtime, as that can disrupt your ability to relax and fall asleep.
An afternoon workout is ideal, but of course, if you only have time in the morning, that's certainly better than nothing!
Create a Relaxing Environment
If your bedroom environment isn't conducive to restful relaxation, it can make it hard to create that important sleep routine. Things like TV, computers, uncomfortable mattresses, etc. can make it hard to associate this space with sleep.
Keep the TV turned off, and the computer closed when it's time for bed. If you're reading on an electronic device, make sure the backlight is turned off. Blue light from electronic devices can actually trick your brain into staying awake since it mimics daytime light. If you can, remove TVs and laptops from your room so your brain won't associate these items with the space you sleep in.
If your mattress is uncomfortable and it's within your means, purchase a new one you find comfortable or perhaps add a soft mattress topper. Comfort is crucial in creating an environment that promotes sleep.
If the sun rises before it's time to get up and disturbs your sleep, consider blackout curtains.
Other Helpful Tips
Avoid caffeine up to 8 hours before bedtime.
Avoid alcohol or heavy meals too close to bedtime.
Spend at least 30 minutes in the daylight each day. It helps your body set the right patterns.
Keep naps short, ideally less than an hour.
Don't stay in bed if you can't fall asleep within 20 minutes. Instead, get up and do something relaxing until you feel sleepy enough.
If your anxiety is keeping you up at night and even disrupting your day, reach out today. In anxiety therapy, we can talk about what's causing your anxious thoughts and beliefs, and build healthy coping skills so you can live a more peaceful life both day and night.
