Anxiety and stress-related issues are the main reason for having problems with sleeping. Dealing with them can be hard because, in some more serious cases eliminating them requires you to seek some long-term solutions like medication and therapy. However, there are things you can do to calm yourself at the moment and succeed in getting at least that one night of good rest. Here is some advice on how to win the battle against nighttime anxiety.
The more energy you spend before going to bed, the harder it will be to stay awake at night. Studies have shown that keeping active will help you reduce stress and tension that builds up in your body during the day. It doesn’t have to be anything too difficult. Taking a walk for at least half an hour every day counts too. The important thing is that your body has an opportunity to expel the negative energy.
Invest in a Weighted Blanket
Weighted blankets have become extremely popular in the last few years. If you live in the warmer areas, this concept might seem counterproductive to you, but there are also more breathable designs. The whole idea of a weighted blanket is that it will give you the feeling of warmth and coziness, similarly to the calming presence of another person next to you. It will be your personal cuddling machine. They will press you gently to your bed, which will lower the level of a hormone called cortisol, which is what causes you stress during the night.
Play Some Calming Music
Some people can’t fall asleep unless it is totally silent. For the others, some type of calming sound is necessary to be able to fall asleep. It shouldn’t be anything loud and obnoxious as it will defy the whole purpose. Calming music, sounds of the ocean, or some other type of lulling nose is what will calm your nerves. It will have the same calming effect as our childhood habit of falling asleep while someone sings us a lullaby.
Try to Regain Control of Your Thoughts
This advice might seem useless, but the fact is that this is the most important thing to do. Practice meditation or some other kind of breathing exercise to be able to clear your mind from any thoughts. That will be your first step to relaxation. After you reach this stage, start thinking about positive things. Try to be rational and to explain to yourself that there is a solution to every problem. Do this daily, and after a while, nighttime anxiety will be a thing of the past.
Cut Down the Caffeine
We have all had those days when we drink one too many cups of coffee and get unstoppable energy surges. Caffeine is a major nootropic, which means it will boost your brain activity and increase your heart rate, making you jumpy and antsy. This could have some terrible effects on you, especially if you have an anxiety disorder. Try cutting off your caffeine use to one to two small cups a day. Also, never drink it near your bedtime.
Aromatherapy is meant to calm your mind and relax your muscles. You breathe in the scents of the essential oils, which have a calming and pain-relieving effect on the body. The studies have shown that lavender oil is the best for sleeping purposes. Some scented candles are made with this in mind, so it would do you good to find the scent you like the most and light it about an hour before your bedtime.
Create A Neat Environment
Cleaning up your sleeping space would be extremely beneficial for your sleep quality. It is normal to get anxious if you see clutter and dirty stuff all over your room. The chaos of it all will only increase your anxiety, as it will remind you of the chores, which made you stressed out in the first place.
Stick to Your Sleeping Schedule
Create a sleeping schedule and stick to it as much as you can. Your body is a machine, and developing a routine will help you rest properly. An adult human should have at least 8 hours of quality sleep a night. You need to figure out which is a good time for you to go to bed and then go at the same time every night. Listen to your body and if it is telling you that it needs sleep, indulge it as soon as you can.
Nighttime stress and anxiety can seriously ruin the quality of our lifestyle. Not sleeping at night can make you unable to perform your everyday tasks and even prevent you from thinking rationally. Don’t let it get to that point. If you can’t fix it yourself, go to a professional, and seek help and advice.