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