How to Get a Good Night Sleep with Anxiety?: Sleep is one of the most precious things, and most people get little. Sometimes, you may be dead tired but still awake in bed. Your brain can’t seem to shut out, making it harder for you to fall asleep. People with anxiety seem to feel triggered at night, causing their sleep to suffer.
Being able to sleep peacefully at night is the ultimate wish of most people. If you find it hard to sleep because of your anxiety, we have got you sorted. You can fix your sleeping pattern by trying a few simple tips. Dive right in!
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Tips to Combat Anxiety and Fall Asleep Faster!
Anxiety is the biggest contributor to lack of sleep and feeling tired right after you wake up. Some people have a general sleeping disorder that can mess up their whole day. If you are struggling to fall asleep, here are some tips to try:
1. Don’t Eat Inflammatory Foods
Inflammation definition makes it a beneficial thing for our body when fighting disease. However, it can also be one of the reasons why you feel discomfort and pain. Inflammation can cause pain making it harder to sleep at night. If you want an instant change in your sleep quality, start by eating good food.
Eat foods that fight inflammation and help increase your energy levels. Cut out red meat, oily food, sugary food, and complex carbs from your diet. On the other hand, always try to eat your dinner 3-4 hours before going to bed.
2. Cut Down on Caffeine Intake
Caffeine is a blessing from heaven for people who usually run low on sleep. However, it can be a huge curse for people struggling with sleep. Coffee is most people’s ride-or-die, and they cannot function without it.
However, having more than one cup of coffee daily can cause anxiety. It makes your blood pump faster and gives you a surge of energy, activating your brain. Hence, coffee addicts experience anxiety, and they find it hard to fall asleep. If you have anxiety and a sleeping disorder, cut your caffeine intake and have a bare minimum.
There are a lot of caffeine alternatives that provide a boost of energy without causing anxiety. You can have matcha tea instead of coffee as it is much healthier. Also, you can try de-cafe coffee, which gives you an energy boost without triggering anxiety.
3. Journal Your Thoughts
One of the most underrated things these days is journaling. We all have iPad and phones; we barely use paper for anything. However, journaling is one of the most effective ways to reduce anxiety and take a load off your chest. Our thoughts can clutter our minds causing us to overthink, especially when we are in bed trying to sleep. 7 Symptoms and Causes of Sleep Apnea
Journaling is the best way to clear your mind and channel your thoughts. Spend five minutes journaling every night before bed and write everything down. After writing everything that’s bothering you, you feel very light. It helps you sleep better and soothes your anxiety a lot.
4. Take a Warm Shower
Most people have the habit of taking a bath in the morning. However, you get the most benefits of a shower when you take it at night. Most spiritual experts believe that showering at night helps wash away negative thoughts calming your mind.
When you go to bed clean, you feel like a burden has been taken off your shoulder. Showering also helps in calming your anxiety and diverting your mind. Hence, it is a great habit to add to your routine to enhance sleep quality.
5. Having a Warm Glass of Milk
Our ancestors swear by milk and its properties to enhance your health. Most people suggest having warm milk at night for better calcium absorption. However, having milk at night helps relax your mind and provides gut support.
Make it a habit to have at least half a glass of warm water to support a better sleep cycle. Add a pinch of turmeric and honey if you want additional health benefits. If you don’t like milk, you can have chamomile tea also, as it has the best soothing properties.
6. Use Essential Oils
Essential oils have soothing properties helping to calm your anxiety. Most people swear by essential oils as the light aroma helps put them to sleep faster. Lavender and lemon essential oils are some of the best ones to calm down anxiety.
You can apply essential oil to your ears and wrists before bed. On the other hand, you also get essential oil sprays and sprinkle them on your pillow. The aroma is beneficial to relax your mind and induce better sleep. You can also invest in scented candles, as the ambient light and fragrance make you sleep better.
Sleep is one of the important components in life to improve productivity and performance. However, most people struggle to sleep better because of anxiety and insomnia. You can enhance your sleep cycle by incorporating a few helpful tips in your life. If you cannot beat anxiety using the tips above, you need to see a professional. Make sure to address the root cause by taking a professional’s help and increase your life’s quality.