This post may contain affiliate links, which means Lupus Lyfe may make a small comission off of products or services listed.
Anxiety patients are increasing day by day as more awareness is being spread regarding the subject. It’s alright to have anxiety; there are ways to deal with it that will help you get rid of it. But the real problem starts when anxiety starts to affect your health. It usually begins with unhealthy sleeping patterns which further disrupt your eating habits.
How to Improve Your Sleep and Manage Anxiety
It’s important to take notice of one’s unhealthy sleeping routine when it starts and take immediate action before anxiety takes over a healthy lifestyle. We know it’s hard to deal with, but here are some tips that anxiety patients can try for sleeping peacefully.
Make your bedroom comfortable
Controlling your bedroom’s environment matters a lot and improves your quality of sleep. The more comfortable and sleep conducive your environment is, the better you can sleep. Your bedroom is your personal space which affects you a lot. You can control the environment by dimming the lights in your bedroom, making it more cozy and warm.
When your bedroom is calm and quiet, your body is at peace and you can sleep without any disruptions. You can also try dark curtains to block the extra light in your room and use dark colours for wallpapers.
Make your bedding comfortable so you can fall asleep instantly. Your room should be like a cave, dark and cozy, but comfortable.
Drink green tea
Green tea is a common drink for helping one get a peaceful sleep. It has a list of countless benefits for the human body. Drinking green tea before bedtime not only improves your quality of sleep, but also has additional health promoting benefits. It contains certain components which can stimulate nerve cell function and improve your mood.
Drinking green tea before bed calms your body and puts you at ease which helps you sleep peacefully. The amino acids in green tea improve brain function, reduce stress and promote relaxation.
These stress releasing components can help you get rid of anxiety so one can sleep without any distractions.
Relax your mind
If you can’t sleep due to distracting thoughts triggered by anxiety, you can try different techniques to put your mind at ease and improve your quality of sleep. Yoga, breathing exercises and meditation are some of the simple ways to relax your mind which are also very effective.
You can go out and have a walk in the street in the crisp evening to relax yourself while listening to music. One of the tricks is to relax your mind during the day because it will increase the chances of your body responding to these relaxation techniques at night.
You can also try watching your favourite shows which will distract your mind and relax you immediately; but bear in mind that excessive exposure to screens might ruin your quality of sleep so it’s better to try this during the day so you’re at ease at night.
Create a sleep schedule
One of the most common ways to sleep better is by creating a sleep schedule and sticking to it. There’s no secret that completing the required sleep cycles as per your age has endless benefits. When you sleep and wake up at the same time everyday, your body’s internal circadian clock functions better which improves your quality of sleep and reduces stress.
If you can’t stick to your sleep schedule and are having trouble sleeping, then get out of your bed for a while and do anything that will put your mind at ease and then try sleeping again. Staying awake in bed for too long creates frustration and makes the sleepiness go away completely.
Exercise during the day
There’s no secret that exercise soothes the body and has countless benefits. It not only calms anxiety, but also improves your quality of sleep. But bear one thing in mind, exercising right before bedtime can make the sleepiness go away so a regular afternoon exercise is ideal for the body. A regular exercise routine in the morning or afternoon can help in maintaining a health sleep cycle and also cure insomnia.
When you’re in bed and can’t sleep, that’s when the thoughts start to creep in and trigger anxiety. So in order to avoid all of that, keep your body used to a healthy sleeping pattern so you can fall asleep instantly.
Avoid Caffeine and Alcohol Intake
Consuming too much caffeine close to bedtime can inhibit your sleep and cause anxiety. Caffeine takes about 8 hours to wear off so avoid any drinks or food (coffee, chocolate, soft drinks) that might have caffeine about 8 hours before bedtime.
People with anxiety attacks should avoid caffeine intake anyway because they are extra sensitive to its side effects. Same goes with people who consume a lot of alcohol; they should avoid it before bedtime to stop themselves from staying awake all night. Alcohol consumption near bedtime increases your heart rate and keeps you up throughout the night which can easily result in an anxiety attack.
Ask for help
There are instances where the sleeping problem is a bit too complicated and simple exercises or small distraction techniques do not work. In such cases any home remedy is completely useless because one’s emotions and thoughts are too overwhelming to be overcome so easily. Whenever such happens, it’s completely fine to ask for help from a counselor or a doctor. A healthy sleeping pattern is essential and should not be compromised at any cost.
It’s important to know that sleeping problems due to anxiety are quite common and are easily treatable. But they should not be prolonged because they will worsen each day. Consult a therapist or a doctor and put your mind and body at ease.
If you are suffering from anxiety, these tips will definitely help you sleep better. Anxiety is a mental health issue that is increasing day by day and should be treated properly. Self care is extremely important and one should never neglect that.