Tips to Manage Sleep Anxiety and Get a Good Night’s Sleep

Sleep Anxiety

You do everything sleep experts tell you in the hopes of getting more sleep. You read a book instead of watching Netflix on your phone. You meditate before bed. You lay off the caffeine and drink a cup of chamomile tea instead. 

Yet, the moment the lights are off, your mind starts racing and you agonize over things beyond your control. Humiliating moments from the past, work, finances, relationships, what you read in the news — every little thing gnaws away at you. So, you worry and worry until the sun comes up and you realize you’ve lost another night to your crippling sleep anxiety. 

Anxiety and sleep are interlinked — sleep deprivation can trigger anxious thoughts and anxiety can lead to a lack of sleep. 

Anxiety often spikes at night, right before bedtime, because it’s the time of day when your mind is free to fixate. But how do you overcome sleep anxiety and quiet your mind once and for all? Practicing healthy sleep hygiene habits plays an important role in understanding how to sleep with anxiety, but so does high-quality bedroom essentials, such as a memory foam mattress that’s perfectly designed for your body. 

Learn more about some essential tips and tricks you’ll need to combat sleep anxiety and lock in a good night’s rest. 

Write Down Your Anxieties

Sometimes, the best way to deal with anxiety is by talking out your worries with someone you trust, who can lend an ear and reassure you when necessary. 

But if sleep anxiety is a consistent infliction, you might either not be able to talk to somebody in the middle of the night or you might forgo that choice altogether out of fear of being a burden. 

When you’re being plagued by anxious thoughts, don’t force yourself to stay in bed and try to sleep. Instead, get out of bed and start writing down every anxious thought that comes to mind to get it off your chest. The act of jotting these thoughts down can also strip them of their power and break the hold they have on you.

Be Present 

Thoughts propelled by sleep anxiety can be tricky to navigate because they’re rarely rooted in the present. More often than not, you find yourself obsessing over something that happened in the past or worrying about how you’re going to deal with something that might befall you in the future. The key to climbing out of the grave of thoughts you’re buried under is just to be present. 

Ask yourself if there’s anything you can do in that exact moment to change the past or alter the future. The answer will most likely be no, so stay present and focus on steering your mind away from uncontrollable thoughts and events. 

Prep Your Space For Comfort 

To get a restful night’s sleep, you need to have a space that’s optimized for comfort. This means investing in the right setup, including the most comfortable mattress. A memory foam mattress, in particular, is a good choice because it provides support and comfort by molding to the body in response to heat and pressure. With its contour-adapting capability, you’ll find that sleeping on a memory foam mattress almost feels like a hug. 

In addition to your mattress, consider swapping out your old pillow for a cooling pillow. When the temperature in your room is cooler, you might fall asleep faster. A cooling pillow can also help in that regard by ensuring you don’t overheat at any point during the night. A bamboo pillow has many cooling benefits because it’s made with natural fibers and has excellent airflow. 

A comfortable setup along might not stop you from succumbing to sleep anxiety entirely, but it can certainly provide a foundation for better sleep. 

Try Aromatherapy 

Scent has the power to evoke feelings and memories and instantly uplift your mood. Essential oils can help you fall asleep faster by reducing symptoms of stress and anxiety. Some of the best essentials oils for sleep and anxiety include: 

Vanilla:

Vanilla is a familiar scent for many people, so it’s not hard to understand why it’s one of the most relaxing and popular essential oils. A vanilla-scented essential oil is believed to reduce the symptoms of anxiety and depression by inducing pleasant memories.

Lavender:

Lavender essential oils are typically the go-to option for anyone who struggles with sleep anxiety. Research has shown that the scent of lavender can reduce anxiety and provide pain relief to help you fall asleep quickly. 

Jasmine:

With its light floral scent, jasmine essential oils are known to eliminate restlessness at night and improve the overall quality of sleep. 

Exercise Regularly 

Physical activity isn’t just beneficial for weight loss; it can also reduce sleep anxiety and stress by releasing endorphins. Not just that, but exercising is also a way to focus your mind on something other than your day-to-day stresses. 

Try working out earlier in the day or during the afternoon so that you feel tired enough by nighttime to fall asleep faster. Just be careful not to overexert yourself too close to bedtime because even though you might feel tired in the moment, you’ll find that as soon as your head hits the pillow, your mind becomes active. 

When you spend your nights awake, mind overflowing with increasingly troubled thoughts, it can be easy to believe that sleep anxiety has taken over your life. But that doesn’t need to be the case. Try these simple tips and tricks, set aside time every day to pamper yourself, and invest in a top-rated mattress to improve your quality of sleep. Before you know it, you’ll be snoozing better than ever. 

— Share —

— About the Author —

Leave a Reply

— Follow Us —

Up Next

The Role of Digital Platforms in Workplace Sustainability

The Role of Digital Platforms in Workplace Sustainability

Digital platforms have transformed facets of our daily lives, from online shopping to social networking. However, their influence extends beyond convenience and connection. Recently, companies have begun utilizing platforms to bolster and improve initiatives promoting sustainability. This article will delve into how these platforms contribute to fostering practices across business sectors.

I. Enhancing Communication and Collaboration

In today’s landscape, characterized by the rise of work and virtual teams, digital platforms like VelocityEHS facilitate effective communication among employees while minimizing environmental harm. Organizations can reduce travel, l

Up Next

Should I Study Counselling or Psychology?

Should I Study Counselling or Psychology

Does pursuing a career devoted to understanding the human mind and helping people intrigue you? You’ve probably considered studying counselling or psychology. These are noble professions where you can make a real difference in the lives of people struggling with challenges and different mental health issues. But how do you know if you should be a psychologist or counselling? These professions are sometimes used interchangeably, but you need to understand that while there may be some similarities, these are two very different roles.

What does a counsellor do?

Counselling is what people refer to as talk therapy. Professional counsellors are the people who will provide a safe environment where their clients feel comfortable enough to talk about their thoughts, feelings, and problems in confidence,

Up Next

Why Men’s Residential Inpatient Programs Are Effective for Long-Term Sobriety

Why Mens Residential Inpatient Programs

Men struggling with addiction often find it challenging to discover treatment options tailored to their requirements. Recently, there has been a growing focus on the advantages of programs designed specifically for men in achieving prolonged sobriety. These programs create a nurturing environment that tackles the obstacles men encounter during their recovery journey. This article aims to delve into why these programs prove effective, shedding light on the qualities that establish them as resources for men striving for enduring recovery.

Acknowledging Gender-Specific Elements

A reliable men’s residential inpatient program in Colorado should acknowledge and tackle

Up Next

How Mental Health Issues Manifest in the Body: Signs and Symptoms

How Mental Health Issues Manifest in the Body

Have you ever felt completely drained, both mentally and physically, without any obvious reason? While it’s easy to brush them off as minor annoyances, these could actually be signs that your mental health is taking a toll on your body. 

In today’s fast-paced world, stress, anxiety, and other mental health challenges have become increasingly common. But what many people don’t realize is that these conditions can have a profound impact on our physical well-being. 

The mind and body are intricately connected, and when our mental health suffers, our bodies often bear the brunt of it. It’s likely that healthcare professionals, as well as students completing their nursing clinicals, have witnessed these mind-body connections firsthand. 

Up Next

10 Expert Tips on How to Choose the Perfect Car for You

Tips on How to Choose the Perfect Car

Choosing the perfect car can be an overwhelming task given the plethora of options available in today’s market. Whether you’re a first-time buyer or looking to upgrade, finding a car that suits your lifestyle, budget, and preferences is crucial. Our comprehensive guide offers ten expert tips to help you make an informed decision and drive away with a car that’s perfect for you. Using SCA.Auction you can find any car you want from home.

1. Define Your Needs and Priorities

Before diving into the sea of car options, take a moment to assess your needs. Are you looking for a family car, a commuter that sips fuel efficiently, or a weekend sport vehicle? Count under advisement factors like how many passengers, cargo, common dr

Up Next

Free Online Backup for PC: Backup Computer Files to Cloud Simply

Free Online Backup for PC

Over a period of time, your PC ends up having a lot of data such as personal documents, photos, videos, and any other data. It is always wise to back up your significant files. So what should you choose: local backup and online backups?

Local Backup vs. Online Backup

With local backup, where you backup your files to local storage devices, like USB, hard disk, external disk, your storage media can be damaged or stolen, ransomware can prevent you from accessing your data, or any human error and the occasional disaster can cause you to lose your data. However, these risks can be greatly reduced if you switch to online computer backup.

PC online backup software not only keeps your data away from all the mishaps that local storage can be subjected to, b

Up Next

How to Data Recovery from Failed Hard Drive

How to Data Recovery from Failed Hard Drive

Hard drives like other devices may expire and fail for various reasons. However, if you have important information on dead hard drives, you may still be able to recover them. This tutorial will take you through the process of recovering data from dead hard drive. You will learn about the common reasons for hard drive failure, how they can get damaged, and how to restore data from these devices. Also, you will receive instructions on repairing dead hard disks.

Is it possible to recover data from dead hard drives?

The hard drive stores and receives information using a magnetic plate. This means that there are several moving parts that may damage the disk. Physical damage to the hard disk may occur, as may the damage of the lock mechanism associated with the hard drive.