Worry Less, Sleep More
Easier said than done?
For most of you the reality will be;
Worry more, sleep less.
It’s a vicious circle.
Are you aware that there’s a very common link between anxiety and problems sleeping?
So much so that the two can lead you down a never-ending, downward spiral of despair, and exhaustion. Research suggests that the better we sleep, the less anxious we feel. My own personal experience suggests the same.
Are you suffering from chronic insomnia?
You might be if you’ve been having problems sleeping for a month or more. This includes not being able to fall asleep, stay asleep or just feeling that overall your quality of sleep is suffering. If you think you may be dealing with chronic insomnia, it’s important to visit your GP for a check up. I know this is difficult at the moment with the current lock-down situation but it’s important to eliminate reasons you might be having problems sleeping. For now though, here’s what you can do to improve your sleep, naturally.
Reduce anxiety levels
If you’re feeling anxious or depressed it’s likely you’re overthinking too. This will make it a struggle to switch off and nod off at bedtime. If you take steps to reduce your anxiety or depression this can ultimately help with your sleep issues.
Not getting anxious or stressed out over not sleeping isn’t easy. The more you fret and worry the worse your insomnia becomes, it truly is a viscous cycle.
You may want to get into the habit of trying some calming routines before bed.
Taking a warm bubble bath filled with lavender or any smell that relaxes you. Lavender is believed to have soothing properties hence why it’s a good place to start. Drinking an herbal tea. Listening to some relaxing music or even reading can all help induce sleep.
Certain foods can contribute to both anxiety, depression and insomnia. Alcohol and caffeine are known to be the two biggest culprits. For many of you reading this the next sentence will make you moan.
Try to avoid foods such as tea, coffee, fizzy drinks and chocolate.
If you’re taking any medications, look to see if they contain caffeine, unfortunately many do. Always talk through any changes you’d like to make with your GP and health care professionals so that you can be advised and supported through the process. Never just stop a medication or treatment without consulting the professional that prescribed it to you.
If you currently smoke and are dealing with anxiety and/or insomnia then you may want to consider quitting. Did you know that nicotine increases your blood pressure? Which in turn increases your heart rate and stimulates your brain. Then you wonder why you can’t get a good night’s sleep!
You may find that drinking a glass or two of wine before bed will help you sleep. It does help you fall asleep, but your sleep will not last long and you will wake up feeling tired and groggy.
If you are looking for foods that will help you sleep then choose those that contain calcium, B vitamins and magnesium.
One of the best ways to deal with anxiety and insomnia is by starting some type of exercise routine. A 20 minute daily walk can do wonders for your physical and mental health, and it helps induce sleep at night time. Avoid exercising too close to bed time, as this can stimulate your brain and body. Start out by walking 2 or 3 times each week and of course you must adhere to all social distancing guidelines.
Check your environment
Another cause of your insomnia could be your bedroom!
Keep your room as dark as possible and free from any noise such as the light from the television, a device or outside street light. If you happen to live on a busy street you might want to try wearing a sleep mask at night. Check the temperature of your room. Do you prefer it warm or cool? Some people find it helpful to sleep with their window open a little, when possible.
Developing a night time routine helps condition your mind to know that when you’re tired it’s time to go to bed and that you when you get into bed you will fall asleep effortlessly. It will be difficult at first but if you keep a positive mindset, and persevere, you will improve your sleep.
Are you desperate for a good nights sleep? I’m passionate about helping people get the sleep they need and want so desperately. Let’s talk.
Click the button below to schedule your complimentary call.