Anxiety is aggravating enough when it plagues every decision you make during the day. Having it take a grip on you when you’re trying to relax at night just exasperates you even further.
Your brain runs through scenarios about what could go wrong at work, at home, on a date, on your commute, and at any point in between. Anticipating future stress gives you an adrenaline rush when you need it least.
It keeps you awake, which puts you more on edge the next day. Insomnia robs you of your energy and ability to focus, a skill you already struggle with, given the din in your head. This is even worse if you also experience panic attacks.
A good night’s sleep would be so soothing. The trick is to get your brain to agree and let you have a dreamy night of rest.
Sleeplessness and Mental Health
Several disorders affect your ability to sleep, with anxiety right at the top of the list. People with constant worries have a hard time falling asleep and often awaken during the night to ruminate further.
If you cannot sleep well, you will struggle to excel at activities during the day, adding to your misery and maybe even your health if you have an accident due to carelessness arising from fatigue. You also face higher risks for developing chronic physical health issues, such as heart disease, high blood pressure, stroke, diabetes, or obesity.
There are several things you can do to put yourself on a better path.
Talk It Out
A cognitive-behavioral therapist can help you tame the dragons in your mind, by teaching you techniques that identify, arrest, and reword your negative thoughts. This is an ideal practice when your mind starts to spin out of control and you seek some peace. It may take three to four months before you master the technique, so you need to stick with it to get results.
Medicate
Antidepressants change the chemical interplay in your head, making it easier to calm down and relax. They work best in this situation if you pair them with therapy, so you can consciously talk yourself down too. If you’re having panic attacks, you may wish to try benzodiazepines.
Meditate
Sit in a quiet place before bed and focus your awareness on your body and mind in the present moment. You can follow a variety of routines that ask you to check in with various muscle groups in your body or concentrate on a single question, without overthinking it.
Breath Deeply
Take time to slow your body down by taking several deep breaths to reduce your anxiety and stress. It calms your heart rate and improves your blood pressure which eases you into a dreamy state.
Touch Something Soft
Ground yourself to stay in the present moment without ricocheting off on a tangent. Using your senses to be more aware of where you are and how you feel can calm you down. Curl up in a favorite fuzzy robe or hold a childhood teddy bear – whatever works for you.
Write Your Future To-Do List
Rather than running through the list in your head, get it down on paper where you can refresh your memory in the morning. Now, all you have to focus on is your relaxation. You can deal with that list once the sun comes up.
Develop Healthy Sleep Habits
Create a dark oasis in your bedroom without distractions to set your mind into action. Avoid caffeine long before bed and wrap up your meals, snacks, and exercise at least three hours before you hit the sheets. Create a routine so your body knows when you are getting ready to crash, giving it cues to signal it’s time to wind down. Get away from screens so your brain can pump out as much melatonin as needed.
Resources:
Understand the Facts: Sleep Disorders, https://adaa.org/understanding-anxiety/related-illnesses/sleep-disorders
https://www.healthline.com/health/anxiety/anxiety-at-night#takeaway
