How to Have a Better Night’s Sleep if You Suffer From Anxiety July 25, 2018February 14, 2019 Whisper Admin Although stress and anxiety are part of everyday life for most of us, they’re known to be a cause for sleeping issues and lack of sleep. When you lack sleep, it activates the part of the brain that increases worry and continuous worrying. Sometimes insomnia and nightmares lead to anxiety when it’s time to sleep, thus further perpetuating sleep disturbances. So, sleep deprivation can cause anxiety and anxiety can cause sleeping problems. The sleeping issues can lead to other health risks like heart disease, high blood pressure, diabetes, obesity, and stroke. Getting good sleep can help reduce anxiety and stress, which can also help with many symptoms including mood, memory, concentration, and the ability to learn and retain information. Here are some tips to help you improve your quality of sleep and manage your anxiety: 1. Move your body Exercise has been found to both lower anxiety and improve sleep. But try not to exercise right before sleeping, as it can keep you awake. Moving your body in the morning or afternoon can help you get your sleep and wake cycle back on track and also treat insomnia or sleep apnea. 2. Mattress to reduce anxiety Sleeping on a saggy, lumpy mattress can also cause back pain and aching muscles. The lack of support in an old mattress allows your spine to bend and this can place a strain on muscles and joints, causing stiffness and soreness. Another risk of a bad mattress is insomnia. You end up tossing and turning for hours after you go to bed, waiting to fall asleep. Over time, you associate going to bed with not being able to get to sleep. This can then trigger stress and anxiety at bedtime, making it even harder to sleep. Our WHISPER mattress uses special dynamic foam that conforms to the shape of your body while cradling your pressure points. This helps stimulate circulation and good blood flow, which is beneficial to reduce anxiety and provide numerous physical and mental health benefits. 3. Tailor your environment Once you have found the perfect type of mattress and pillow for your sleeping style and preference, you can focus on lifestyle choices that may be affecting your sleep quality. Start preparing for bed early and stick to a regular schedule as best you can – even on the weekends. Consider overestimating the time you have to sleep; if you want seven hours, give yourself eight for the extra time needed to actually fall asleep. Also, controlling light, sound and temperature can help you get a good night’s rest. The darker, quieter, and cooler you can keep your bedroom, the greater the chance you have of calming your mind and falling asleep. Taking a cold shower or bath shortly before bed can also help lower your body temperature and help you fall asleep more quickly. 4. Limit caffeine and alcohol Drinking too much caffeine or consuming it too late in the day can increase anxiety and inhibit sleep. Consuming alcohol close to bedtime can also increase your heart rate and keep you up. Drink plenty of water throughout the day, but don’t drink too much before bedtime, as trips to the bathroom can keep you anxious and alert. 5. Calm your mind There are many relaxation techniques that can help you calm your mind throughout the day and improve sleep. Mindfulness meditation, yoga, and breathing exercise can help you achieve calm, but it can also be as simple as taking a walk when you have a short break at work. If you practice techniques for calming your mind during the day, then it will be easier to trigger your relaxation response at night. 6. Limit screen time Your phone, tablet, and TV emit light that keeps your brain awake, so try to limit them an hour before bedtime. Checking email or doing work right before bed can also trigger anxious thoughts and make it difficult to calm your brain. Consider setting an alarm to remind you to shut screens off at an adequate time before bed. Instead, consider listening to music or reading a book to silence your mind. 7. Try aromatherapy If you’re looking for a natural remedy, try aromatherapy. Scents like lavender, chamomile, and sandalwood have a good track record of helping to alleviate anxiety and stress. Light some scented incense or candles while you’re getting ready for bed perhaps. You can also try out some scented sleep sprays or pillow mists. 8. Ask for help Sometimes managing anxious worry and improving sleep is more complicated than simply turning off your phone or getting adequate exercise. Never hesitate to ask for help if you need it from your doctor or a counselor. Sleep problems and anxiety are highly treatable, so consider whom you can recruit today to help you rest your mind and body. Wrapping up Anxiety and fatigue take a terrible toll on the body over time. Prioritize your mental health so that anxiety no longer takes a toll on your social relationships, work performance, and immune system. Whether it’s a few changes in your routine, a new mattress, or a prescription, it is possible to overcome anxiety and sleep dysfunction.