6 Expert-Approved Ways To Calm Your Anxiety Enough To Get Some Sleep

6 Expert-Approved Ways To Calm Your Anxiety Enough To Get Some Sleep

Falling asleep when you have anxiety is always difficult. Unfortunately, a lack of sleep can also worsen anxiety, so it can become a self-fueling cycle. Luckily, there are some easy steps you can take to make sure that you fall asleep, and stay asleep, at night and don’t let your anxiety keep you up.

  • The first step is to set up a morning routine. Get up at the same time every day and do the same thing, as it will keep you on a timeline and start you off on the right foot.
  • Next, set up a “worry time.” This is a designated time you allow yourself to worry, so all those thoughts don’t pile on you when you finally lay your head down at night.
  • Another thing you can do is exercise – it improves your mentality and tires your body.
  • You can also combat those intrusive thoughts by staying present. Most of your worrying is about the future, so focus on today and don’t think so far ahead.
  • If nothing else works and you are still awake, get out of bed. If you stay in bed awake, you may start to associate your bed with somewhere that you do not sleep, so if you are awake, leave the room. Go the couch, spend time awake somewhere else, and then go back to bed when you are tired.
  • Finally, if all else fails, try whistling. It uses up air and can make you sleepy.

Key Points:

  • 1Keeping a regular morning routine can help train your body to fall asleep at a set time.
  • 2Regular exercise, not taken too close to bedtime can eliminate insomnia.
  • 3When you can’t fall asleep, leave the bed until you start to feel sleepy.

People with insomnia have greater levels of depression and anxiety than those who sleep normally, Oexman says.

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