Sleep anxiety is a big problem. If you’ve ever had it, you know it consists of non-stop list making, tossing, turning and before you know it you’ve been trying to fall asleep for hours and then you wake up the next day feeling tired and exhausted. It’s a pretty hard cycle to try and break once it starts happening, but here are some tips and tricks you can use to try and break that cycle even if you’re in deep!
Quit The Alcohol
I know – boo. But if you can’t fall asleep at night, alcohol might be to blame! If you start to be mindful about when you’re drinking versus when you have the worst anxiety, you might notice that they kind of fall hand in hand. Instead of having alcohol on nights where you know you have to be up early, save it for weekends or Friday nights when you don’t have a set schedule the next morning.
Start To Read
When you’re having sleep anxiety your mind is running wild. You want to find an activity that brings your mind back and your focus on one thing, and we know what it is – reading! Grab a novel or a self-help book you’ve been wanting to read and polish off a chapter or two while you’re falling asleep. Maybe opt for a little non-fiction before bed so you don’t have crazy dreams all night long!
Keep A Journal Close
One of the best ways to calm the noise happening in your mind is to write down your thoughts. Keep a journal and a pen beside your bed and write it out! Can stop making lists? Write those lists down. Have a really cool idea for your next blog post? Write it out! Whatever it is, the journal is going to be your best friend. You won’t forget anything you were thinking of because it will be beside you, waiting for you to wake up in the morning.
Have you ever just zoned out when you hear white noise? It can actually help you fall asleep at night! A sound machine can be your bestie at night if you’re tossing and turning from anxiety. If that’s too much for you, you can try an app on your phone that will give you enough buzz to fall asleep peacefully.
Say No To Screens
Screens are literally everywhere. It’s almost impossible to avoid screens before going to bed, but it’s definitely worth the effort to try. Screens, whether it be TV, your phone, or your computer, stimulates the brain and basically wakes it up as you’re trying to wind down before bed. Set an alarm, and an hour before bed put your phone on airplane mode so it blocks out all notifications and messages so you can snuggle into a nice warm cup of tea and a good book. You’ll fall asleep much faster and much easier – promise!
Set A Schedule
Your body reacts positively to schedules. Once a routine is created, your body adapts and going to sleep and waking up becomes a lot easier. Slowly wind down over the course of the night, at the same time every day, and your body learns to start doing it automatically. It will make it so much easier to fall asleep over time. Bye anxiety!