Suffering from anxiety and sleep disturbance can have a detrimental impact on your quality of life. Thankfully, there are steps that you can take to minimize sleep problems, get more rest, and address anxiety.
It’s important to note that researchers see anxiety and sleep disruption as a bi-directional problem. Not getting enough sleep increases anxiety. Increased anxiety causes sleep disruption. There are several health conditions, including hypertension, stroke, diabetes, and heart attacks, that are linked to not getting enough sleep. The following are six tips for easing anxiety and improving sleep.
1. Get Sufficient Exercise
Exercise is seen as a way to minimize anxiety and improve sleep. Exercise allows you to burn off some stress you may accumulate during the day. It forces you to exert your body and forces it to release feel-good endorphins.
Exercise is a stress reliever because it imitates your body’s flight or fight response. It helps your mind and body work together to counteract the negative effects that the flight or fight response causes. Your cardiovascular system improves, your digestive system and immune system work better, and your body is better equipped to ward off the negative effects of anxiety.
An individual experiencing sleep issues in Raleigh, North Carolina, may want to visit a sleep apnea Raleigh, NC clinic to see if increasing their exercise could help minimize their sleep apnea symptoms.
2. Take Control of Your Environment
There are some things in your environment that you cannot change quickly. For example, you might live in a city where there is a lot of noise and light pollution. This can cause anxiety and make it difficult to go to sleep.
However, you can control the lighting and sound in your home. Cooler temperatures and darker environments are more conducive to sleep. You can lower your body temperature by taking a shower right before going to bed. This will help you fall asleep quicker and will help you sleep sounder.
3. Control Your Diet
The food you eat affects your anxiety levels and your ability to sleep. For some people, anxiety results from feeling uncomfortable with their appearance because of their weight. Learning about nutrition and eating a balanced diet might help minimize this anxiety.
The foods that people eat directly contribute to anxiety. Diets high in fat and sugar, while being low in nutrients, are a recipe for anxiety and sleep problems.
Beverages like coffee, caffeinated soda, and alcohol can increase anxiety and make it hard to go to sleep. When a person consumes alcohol right before bedtime, they risk increasing their heart rate, which will keep them up. Drinking coffee before going to bed will make sleeping difficult.
During the lead up to bedtime, drink water. However, you don’t want to over drink water as this may lead to frequent bathroom trips that will disturb your sleep.
4. Learn Calming Techniques
A calm mind minimizes anxiety and can improve sleep. Having a calm mind is a lot easier said than done. However, there are multiple mindfulness techniques and breathing exercises that can help you attain the calm you desire.
It need not be a drawn-out ordeal. For some people, taking a walk for 10 or 15 minutes during the day in nature is all that is needed to give them the tranquility to reduce anxiety and improve sleep. Practicing calming techniques during the day will make it easier for your mind and body to relax.
5. Disconnect From the Phone
Mobile devices are addictive. They offer entertainment and communication of all sorts. The problem is that your phone, tablet, and television emit blue light. This blue light activates your brain and keeps it awake.
Many people have fallen into the habit of watching movies, playing games, or even reading on their mobile device to calm down before going to bed. However, this does just the opposite. It triggers your brain, making it difficult for your brain to disconnect. Set an alarm to remind you to turn off your devices before you go to sleep.
6. Talk to a Professional
For some people, managing sleep and anxiety is more complicated than following the steps mentioned above. If that is the case for you, it may be necessary to talk to a professional.
Sleep is vital for health. Sleep and anxiety issues may seem insurmountable. However, with the right help and by following the right suggestions, it is possible to get the rest and peace of mind needed to live a productive life.
For more tips on how to ease your anxiety and manage your stress, click here.
Author: Samantha Higgins