Bringing Anxiety Down Before Bed Time
Anxiety and sleep deprivation have a deep connection. Those with anxiety are more likely to stay up at night with their fears, and it has been shown that sleep deprivation is actually a cause of anxiety disorders. However, that doesn’t mean you can’t do anything about it. Here are a few tips to help improve your sleep by managing your anxiety, especially as you get closer to your bedtime.
Don’t sabotage yourself
While there’s nothing wrong with enjoying a drink of your favorite beverage from time to time, it should be noted that both alcohol and caffeine can have both a negative effect on anxiety levels as well as your ability to sleep well at night. Caffeine should be avoided in the evening entirely, if possible, as it can increase your heart rate, as well, which will keep you up at night. Limit your intake as best as you can.
Get your exercise
You don’t necessarily have to exercise close to your bedtime to get the benefits that it can bestow upon your sleep. Rather, exercising before bed can actually keep you awake. Doing it earlier in the evening or day will make sure that you’re feeling much more ready for sleep by the time night comes along. Exercise improves how your metabolism functions, making it easier to stick to your natural body clock, resting your sleeping and waking cycle.
Use some naturally relaxing remedies
An hour before you go to bed, make sure you have some time to relax and consider doing it with some natural remedies that have been shown to aid people in fighting anxiety. There are plenty of options, such as aromatherapy, green tea, and edibles. Find the mix that works best for you and your preferences. There are no wrong answers, so long as it helps you quell your anxiety.
As well as taking the right foods and supplements, you can also naturally combat anxiety by learning more about how to achieve mindfulness. Mindfulness effectively helps you better understand your emotional reactions to triggers, allowing you some degree of control over them when done right. A mindfulness meditation session before bed can help you bring things down to an even level, allowing you to get into a mindset that will better get to sleep.
Create a thorough bedtime routine
If you have trouble jumping into bed and getting into sleep, consider making your descent to dreamland a little more organized. What this means is creating a full bedtime routine that helps you get relaxed and in the mood for sleep. Avoiding certain things before bed, such as being too physically active or looking at digital screens, can help improve how quickly you get to sleep. Having a set bedtime can improve sleep quality, as well.
The tips above cannot cure anxiety. What they can do, however, if you help you manage it so that you can more easily get to sleep each night. In turn, this may lead to long-term emotional health improvements.