The number of people suffering from Anxiety is increasing day by day. But Anxiety seems at its highest in the night. Do you How To Sleep Better With Anxiety? Here we will explain you..!!
In the night, even the littlest things which hurt you or that made you sad can send your mind reeling down a relentless rabbit hole of intrusive thought.
Everyone has some kind of Anxiety. However, it becomes a disorder once that excessive worry and the worry persist on the far side or an unpleasant event; Anxiety will affect your daily routine, like work, relationships, responsibilities, and, of course, sleep.
But the question is how to sleep better with Anxiety?
Here are some tips and methods that will help reduce Anxiety and give you an answer for how to sleep better at night.
Sit comfortably on a chair or plane ground, close your eyes and slowly start taking deep breaths. Try to focus on the breath. Feel the movement of air coming into your body and going out of the body.
Deep breathing starts a series of physiological changes which help in relaxation, including decreasing the muscle tension, lowering the breathing rate and heart rate, lowering Blood pressure level and Metabolism in your body.
One of the solutions of how to sleep better with Anxiety is deep breathing exercise.
By inhaling slowly and holding your breath, you are increasing the oxygen level in your body. A long, slow exhale has a meditative quality to it that is intrinsically calming. That slow exhaling and inhaling are also very similar to the breathing rate you have while sleeping. By deep breathing before going to bed, in a way, you’re mimicking the breathing patterns you have while sleeping and mind toward its all-important period of rest.
Build a sleep to transition from day to nighttime
Set your night routine and follow it every night before going to bed. Do something which unwinds your mind; it could be anything. For some people, it is reading a book, meditation or taking a hot water bath for 90 minutes or less before bed, playing with pets, listening to a slow song.
The important thing is you are giving yourself enough time to relax.
It means not thinking about the tiring activities like paying bills, listening to the news (which is mostly bad), talking about politicians, scrolling through the phone while going to bed.
Try to minimize the screen time at night because blue light from the screen will trouble you to sleep at night; this will help you sleep better if you suffer from Anxiety.
Don’t be bed awake
If you are not sleepy and are just lying down on the bed, it will give your brain time to overthink. As a result, after a few minutes, your mind will be filled with worries or random evil thoughts.
If you are having trouble sleeping or can’t control your thoughts, try to restart your night routine again.
Give yourself a second chance to relax and calm down. Do a low-stress activity like petting your pets or eating some good food. Give your body another chance to calm down.
Get into an everyday sleep routine.
Getting onto the bed and waking up at a particular time daily sets the body’s internal time unit mechanism higher. Waking up at odd hours will undermine that rhythm. Try waking at the same time each day (even on weekends) regardless of however well or, however, poorly you have got slept. In this fashion, your body will adapt your sleep cycle, and you will start falling asleep and waking up every day at a particular time.
Tip: No matter how worried you are about your sleep, worrying about sleep will not help. So don’t force yourself for an 8 hours sleep or stop forcing yourself to sleep at a specific time in the night. You will sleep better when you relax your mind.
Limit the intake of caffeine and alcohol at night
Drinking caffeine multiple times a day or before going to bed will increase Anxiety and hinder sleep. Drinking alcohol in the night or close to bedtime will increase your heart rate and keep you awake at the night. Drink more than 1 liter of water every day but try to drink less before bedtime, as trips to the bathroom after every few hours can keep you anxious and alert.
Many people have reported that consuming alcohol at night helps them to sleep better, but it is false.
Research shows that drinking alcohol at night messes with your quality of sleep. It will cause frequent waking up at night.
Similarly, after drinking caffeine your body chemical reaction starts, and it works for hours. Your body feels alert and active, and it hinders the relaxation of the mind.