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How To Calm Anxiety To Sleep

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Dont Lie In Bed Awake

How To Calm Anxiety Before Bed and Get Deep, Restful Sleep

Lying awake will only give your brain time to start another firestorm of worries and anxieties.

If you cant fall asleep after 20 minutes or so, try restarting that bedtime routine.

Dont turn on bright lights, of course, but go do a low-stress activity like pet your cat or drink a cup of tea for a few minutes to help give your body another chance at winding down for the night.

Keep The Bedroom Chilled And Completely Dark

We may want to consider keeping our bedroom just a tad cooler than we like, and leaving any nightstand lights off.

Ensure your bedroom is quiet, comfortable, ventilated, dark and cool, says Elaine Slater, a psychologist and psychotherapeutic counselor. Even a small amount of light in your bedroom can disrupt the production of melatonin and overall sleep.

Does Anxiety Go Away

For those people that are diagnosed with a legitimate anxiety disorder, the condition is unlikely to go away. Some people may be able to better control their anxiety disorder with the help and guidance of a therapist or psychologist, and medications may help further control the condition. There may also be specific coping mechanisms to help manage anxiety disorders, however, a permanent cure for anxiety does not currently exist.

For those that do not suffer from an anxiety disorder, but only have occasional or intermittent anxiety from time-to-time, this is normal and healthy behavior for many people. Temporary anxiety is likely to diminish over time, and if it is related to a specific place or person, removing yourself from those situations may help the anxiety go away after some time.

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Q: How Should You Take Natural Calm

  • The supplement comes in powder form and one should dissolve it in hot water. When the powder reacts with the water it will produce a fizzing sound. You should wait until the reaction is done and leave space for the addition of some cold water to give it the taste.
  • The dosage varies from 300-600g depending on age, sex, and health. It is recommended that you start with the half teaspoon and increase with time. You should, however, stop when you feel that your bowel is becoming too loose.

What To Do When You Cant Sleep: 9 Tips

10 Songs To Calm Anxiety When You

Prioritizing a good nights sleep isnt just important for your general health, it can also help with feelings of anxiety, as your body is less likely to feel overwhelmed or on edge when youve slept well.

However, falling asleep can be difficult, so its important to;build a strategy for a better nights sleep. Below are some tips to try in order to improve your chances of falling asleep naturally.

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Remember The Basics Good Sleep Hygiene

If you are struggling to get to sleep at night, think about whether or not you are doing the following:

  • Go to bed and wake up at the same time every night, even at weekends. Our body likes working to a rhythm, but listen to your body too. Lying in bed when youre not sleepy wont help your anxiety
  • Dont consume caffeine for at least six hours before you to go to bed
  • Resist napping during the daytime, but if you have to, sleep for no longer than 20 or 30 minutes
  • Get some exercise outdoors, but avoid exercising in the 2 hours before bed
  • Make sure your bedroom is comfortable, cool and dark, and avoid spending time in your bedroom during the evening and daytime
  • Get into a routine where you do similar relaxing activities before bed

How Common Are Anxiety Disorders

Anxiety disorders are the most common type of mental illness, affecting the lives of around 20% of American adults and 25% of teenagers each year.

Adults Affected in U.S.Percentage of U.S. Adult Population
Generalized Anxiety Disorder
7.7 million3.5%

Not all people with anxiety disorders have the same degree of symptoms or impact from anxiety on their everyday life. In one large survey, around 43% of adults described having mild impairment of their life from anxiety. Around 33% said it was moderate, and nearly 23% said it was severe.

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Mind Mapping For Peace Of Mind

Similar to journaling, mind mapping is one of my favorite ways to declutter my thoughts. This practice blends the artistic/creative side of our brains with the logical side for a powerful organizing tool.;I do my mind mapping on paper so that its super easy to make connections in my jumble of thoughts. Its then easier to record or journal things in Notion.

Mind mapping uses the effective combination of pictures + words to get thoughts out onto paper. This decreases stress and anxiety to help our brains chill out and relax at night.

Personal experience: Mind mapping is always the first thing I turn to when my brain is completely overwhelmed. You can learn more in my blog post about how to use mind mapping for clarity, calm, and sleep anxiety.;

Read But Not On Your Phone

Meditation for Sleep to Calm Anxiety

Getting lost a book is beneficial for many reasons, and it can be pivotal to sleep health.

Reading is a great way to quiet your mind and distract yourself from any anxious thoughts that might creep up at night. When you are engaged in a story, your thoughts are in the moment, instead of worrying about the future, says Dr. Sal Raichbach, a licensed clinical social worker at Ambrosia Treatment Center. On the other hand, the blue light emitted from cell phones does the opposite. Even if you turn down the brightness, blue light from LED screens interferes with the production of essential brain chemicals like melatonin that tell your body it’s time for bed.

Pick up a real book, and I recommend from extensive experience with insomnia, that you pick the densest, dullest tome in your collection.

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Anxiety At Night: 12 Holistic Ways To Reduce It & Sleep Peacefully

Updated: | | This post may contain affiliate links. for our full disclosure.

Anxiety at night is SO frustrating! This post shares 12 holistic ways to reduce anxiety and fall asleep peacefully .

Youve had a long, tiring day, and you desperately just want a solid night of sleep to recharge before you wake up and do it all over again. Finally, you climb into bed and lay your weary body down, and close your eyes.

Instead of a peaceful drift into dreamland, though, you find your mind frustratingly revving like a motor.

The more you try to quiet your thoughts, the louder and more insistent they get. Anxiety starts to rear its ugly head and soon youre in flight or fight mode, your cortisol is spiking, you can feel your heart beating like a drum, and your body is anything but relaxed. With every minute that goes by the cycle perpetuates itself and sleep grows more elusive.

Ugh, what an utterly awful feeling of despair!

Of all the health struggles that fall through the cracks with mainstream medicine, anxiety at night is one of the most common and also one of the most deeply frustrating. Sleep is essential, and when it doesnt come easily or naturally life starts to unravel, as I know from personal experience.

Anxiety And Insomnia During Covid

Many find that anxiety and insomnia have increased during this years pandemic brought on by the coronavirus . Charles Morin claims in his research that, While the emergence of sleep disturbances and psychological distress in response to stressful life events is to be expected, the prolonged measures of social confinement and isolation during COVID-19 brings new dimensions to this crisis that might explain the increased incidence of sleep problems.

It also goes without saying that insomnia brought on by anxiety can lead to other mental health side effects. A lack of sleep can often lead to delusions, irritability, depression, and, you guessed it more anxiety.

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Preparing The Sleep Environment

  • 1Sari Eitches, MBE, MDIntegrative InternistExpert Interview. 3 April 2020. Artificial lights set your internal clock to “awake” when you should be asleep, suppressing the release of the sleep hormone melatonin. On the contrary, turning off the lights prior to bed gives your body the signal that it is night-time and sleep-time.
  • Use light-restricting black out curtains.
  • Switch to lower-wattage lamps as you get ready for bed.
  • Use a night light for late-night toilet runs.
  • Put away digital clocks with glowing displays.
  • 2Sari Eitches, MBE, MDIntegrative InternistExpert Interview. 3 April 2020. Make sure the room is at a comfortable temperature for you. The human body temperature should be cooler that during daytime hours – most experts suggest the temp should be at least 5 to 10 degrees cooler.XResearch source It depends on your personal preference, but the best sleep is between 60 and 67 degree Fahrenheit. XResearch source
  • 3Sari Eitches, MBE, MDIntegrative InternistExpert Interview. 3 April 2020. You may be able to drift off to sleep with background noise, but, in the wee hours of the night, sound can easily pull you from your slumber. If you fall asleep to music, set a timer so that it goes off 20 to 30 minutes later. If your bedroom is positioned near a noisy intersection, or your neighbors are rambunctious night owls, grab a pair of earplugs to ensure a peaceful night’s rest.XResearch source
  • Talk To Someone Friendly

    Daily Calm Quotes

    Another very effective technique is to talk to someone you like and trust, especially on the phone. Don’t be shy about your anxiety – tell them you feel anxious and explain what you’re feeling.

    Talking to nice, empathetic people keeps your mind off of your symptoms, and the supportive nature of friends and family gives you an added boost of confidence. If you’re suffering from a panic attack, it also helps you feel more confident that if something were wrong, you’d have someone that can watch over you.

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    Anxiety And Sleep Research

    There is, however, plenty of research on how anxiety can affect sleep and vice versa.

    According to the ADAA, research shows that sleep disorders occur in almost all psychiatric disorders.

    In a small 2015 study , researchers examined the relationship between cognitive behavioral therapy and sleep quality in people with anxiety. Researchers found that both sleep quality and sleep latency improved in participants who responded to CBT.

    The researchers believe that targeting sleep problems during anxiety treatment might be beneficial for those who have trouble sleeping.

    Its important to remember that it can take time to find the right treatment approach for your anxiety. Because of this, you and your doctor may choose to use a variety of different treatment options.

    Why Is My Anxiety Worse At Night

    If you struggle with a bit of anxiety in the daytime you may find that your anxiety ramps up significantly when your head hits the pillow. Why is this? There are three main theories:

    • fatigue from the day means your brain can be less able to do that hard work of emotional regulation.
    • you may have anxiety at night specifically surrounding bedtime/sleep if youve been experiencing sleep difficulty for a while and feel frustrated and helpless.
    • once you lay down in the quiet darkness, there is nothing to distract your thoughts, which allows anxieties to bubble to the surface that you may have been trying to suppress all day.

    Whatever the trigger, it can quickly become a perpetual cycle and its really difficult to break.

    My oldest kiddo who is twice-exceptional struggles with ADHD and anxiety alongside his gifted brain that seems to run at double-speed and has trouble shutting down at night. He often finds himself struggling to fall asleep for several hours simply because hes worrying about having a bad night of sleep. The poor kid knows how ironic that is, but cant seem to help it.

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    / Get Into The Habit Of A Relaxing Practice Before Bed

    Try an evening breathing session, meditation, gentle yoga class or series of stretches to help relax your body and clear your mind. Though late night runs can feel useful as youre expending energy, they raise your heart rate which in turn will affect your sleeping. Instead exercise in the morning or afternoon, which has been proven to reduce anxiety and improve sleep.

    ‘You can use your breathing to calm your nervous system down, teaching it to shift from a state of high arousal to a state of rest and relaxation,’ says Bostock. ‘Focusing on your breath will also help you to come into the present moment and slow down those racing thoughts.’

    Say Out Loud Something In Me Is Feeling

    Deep Sleep Meditation to Calm an Overactive Mind / Reduce Anxiety and Worry / Mindful Movement

    Scared, worried, or even terrifiedhowever you’re feeling, just say it. This can help calm you down even if you’re not entirely sure what the worry culprit is, precisely.

    “Thats because stepping off the train of worrisome thoughts to a place of seeing them as something;in;you, not the totality of you, immediately takes you to a calmer place,” says Dr. Brenner. “If you can imagine the worrisome thoughts stealing your sleep as something inside you that is worried for your safety and the safety of those you love, youll feel more deeply, but youll almost automatically slow down and be more relaxed, because you gave it a chance to be touched and heard.” And when that part feels heard and like you’re with it, you might be able to fall asleep without even realizing it.

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    Takeaway When Dealing With Anxiety And Sleep

    Clearly, anxiety and sleep are interconnected. Therefore, you need to give priority to your bodys sleeping cycle. Yes, treating an anxiety disorder is not an easy process. But having a decent amount of sleep has a positive impact on your mental health. So, always value this period when your body gets to restore and strengthen its features.

    What Are The Symptoms Of Nighttime Anxiety

    Symptoms of nighttime anxiety take on many forms, as it is experienced differently by everyone. Dr. Pierrette Mimi Poinsett, pediatrician and medical consultant for Mom Loves Best, says, Before bedtime is no different than anxiety during the day. The difference is that you may be more aware of anxiety at night as fewer other stimuli are co-occurring.

    While sleep anxiety is individual to each person, some of the most common symptoms include:;

    • Nightmares and night terrors
    • Hypnic jerk

    Another symptom of sleep anxiety is panic attacks. This involves an episode of extreme fear thats characterized by a sense of doom, increased heart rate, sweating, dizziness, shortness of breath, and a feeling of detachment that could occur before or during sleep. After experiencing a nighttime panic attack, there can be anxiety about getting another attack, making it harder to fall asleep.

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    Tips To Prevent Panic Attacks At Night

    Experiencing a panic attack at night may make you worry about having another, causing a vicious circle, and leading to insomnia. There are a number of things you can do to try and avoid this becoming a frequent problem, and ensure that youre getting a good nights sleep:

    Give yourself enough time to get the sleep you need

    On average, adults need eight to nine hours sleep each night to feel rested and refreshed. Therefore, its important to make sure you go to bed at least eight hours before you need to get up so youre giving yourself enough time to have a good nights sleep. Going to bed too late and not leaving enough time for sleep may result in you constantly checking the clock and worrying that youre not going to feel rested the next day. These negative thought processes can fuel anxiety, and potentially spiral into a panic attack.

    Prepare yourself for the following day

    Many people struggle to get to sleep because they are anxious about the following day. You can try to reduce this anxiety by making sure that you have everything prepared. For example, you could have a to-do list, or even have your clothes laid out.

    Establish a consistent sleep routine

    Limit caffeine, sugar and alcohol before bed

    Avoid electronic devices late at night

    Generalized Anxiety Disorder Sleep Problems

    8HR Fall Asleep, Soothe Anxiety & Calm the Mind Sleep ...

    Are you prone to constantly overthinking the smallest details, staying up late worrying, and easily getting upset? Then theres a good chance that you are suffering from generalized anxiety disorder sleep problems and in dire need of tips on how to treat insomnia due to anxiety.

    People suffering from generalized anxiety disorder sleep problems, experience a high level of worry, tension, and apprehension for little or no reason at all.

    Symptoms of Generalized anxiety disorder sleep problems include:

    Being easily irritated or upset. Difficulties in controlling thoughts and feelings of worry and fear. Difficulties in concentrating and remembering things. Getting easily fatigued. Constantly feeling restless, uneasy, or fearful. Having difficulties with sleeping on time, staying asleep, and thinking in the middle of the night. Feeling tired even after sleeping.

    If youre suffering from generalized anxiety disorder sleep problems, you are more liable to get depressed, and this will impact your lifestyle negatively. But dont worry, these pro tips on how to treat insomnia due to anxiety are sure to get you back on the right track.

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    Consider Getting Medical Help

    If you have a sleep disorder that doesnât let up, such as insomnia or chronic nightmares, talk to a sleep specialist.

    Insomnia can be treated with cognitive behavioral therapy or sleep medications. Chronic nightmares may require imagery rehearsal therapy that involves rewriting and rehearsing a new version of the nightmare during the day. It can also be treated with various prescription medications. You should also talk to your doctor if you think you have sleep apnea or another condition thatâs disrupting your sleep.

    For Coulter, training for a marathon in 2008 provided a temporary break from the sleeplessness. She also gets some relief by taking a sleep medication, though she says it doesnât always work. She is now considering seeing a sleep specialist and in the meantime, has started running again. âRunning does help,â she says. âI think I shift my anxiety to doing a good run or doing well in a race.â

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