Do you often stay awake thinking about the things that happened during the day? Does the thought of your close ones needing you in the night bother you? With your mind boggled with all the negative thoughts, anxiety may take over you at night. So, what can you do about it? Are there any ways to calm anxiety and get some good sleep?
Anxiety and related disorders are increasingly becoming common across the globe. Anxiety can begin in childhood or adolescence, from separation anxiety, and fear of meeting strangers to social anxiety. In 2015, the World Health Organization (WHO), reported that anxiety stands at the sixth position in all mental health and somatic illnesses, worldwide.1
7 Effective Ways to Calm Anxiety and Get Some Good Sleep
A constant feeling of fear or anxiety can affect your sleep and overall health. At the same time, lack of adequate sleep can further affect your mood, contribute to irritability, and can also increase your anxiety. If only you can break the cycle you can win over it.
If you are experiencing anxiety at night or if anxious thoughts are keeping you awake, you need to know a few simple ways to deal with it. Here are some of the best ways to calm anxiety and get good sleep to keep you healthy and fresh.
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Follow Your Sleep Ritual
Your sleep ritual can include one of those many healthy options to prepare your body and mind for your night’s sleep. Some like to do some yoga or have a warm bath to relax their muscles while some listen to soft music to soothe their nerves. Deep breathing or meditation is also a great way that helps you to calm anxiety and get some sleep. While sleeping in the same room with the same view you enjoy can make your sleep routine more predictable, using your favorite weighted, soft blanket can give you make you feel comfy. Your sleep ritual gets connected to your mind which gets the signal that it is time to go to bed. This ritual when followed at the same time every day as your routine, can help you calm anxiety and get some good sleep.
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Maintain Your Routine
Go to sleep and wake up at the same time every day.2 Too many fluctuations affect your biorhythm which is not good for your sleep and health. Make sure you follow the same routine even on weekends. Drastic changes during the weekends can take a toll on your night’s sleep and can leave you awake thinking of your worries. This is one of the simplest ways to calm anxiety and get some good sleep. Once you start practicing it you will feel sleepy at the same time every day, without feeling anxious and you will get up are the same hour.
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Go Out During The Day
Daylight can help you adjust your sleep patterns. This too is one of the best ways to calm anxiety and get some good sleep. If you plan to go out in the daylight every day, you can get a good boost of vitamin D as well as help to create a healthy environment. It also helps you change your mood, sees around, meet people and gain a different perspective. It can also help overcome social anxiety and you will be able to gain more confidence.
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Stay Physically Active
Stay physically active doing anything of your choice. Exercises help to release endorphins that help regulate your mood. It is one of the most exciting ways to calm anxiety and get some good sleep at night. Exercising or going for a walk during the day, afternoon, or evening is an ideal choice. It gives a good workout to your muscles, helps boost metabolism, and maintains good health. Make sure you do not overdo it so that your excessively tired muscles do not hurt at night. Also, avoid exercising close to your bedtime as that can interfere with your sleep.
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Have Short Naps
If you take rest during the day, keep your naps short. Sleeping long during the day can affect your night’s sleep and can also increase your nighttime worry. The sleep requirements for each person are different. So, you must identify your needs and plan a short nap during the early afternoon hours. Experts suggest that shorter naps can increase alertness and improve cognitive performance but longer naps can be more harmful and can even worsen cognitive performance.
Studies have reported that 1 pm to 4 pm is the best time for napping for adults. It is best that the short nap lasts between 20 to 40 minutes, which helps avoid sleep inertia and it also does not interfere with the night’s sleep.
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Watch Your Diet
Avoid taking caffeine, which is found in soft drinks, coffee, and some teas in the evening as it can greatly affect your night’s sleep. For some people having anxiety issues, completely avoiding taking these foods may also help. Small changes in your diet are easy yet effective ways to calm anxiety and get some good sleep.1 Avoid drinking and smoking as they interfere with your sleep patterns. Avoid taking large meals or spicy, acidic foods that can cause heartburn. Avoid having a very late dinner, as that can affect your digestion and keep you awake at night.
Certain foods are shown to help promote sleep so you can have them at night or consider snacking on them before bedtime. Nutrients rich high fiber foods, fruits, vegetables, and whole grains like bananas, cherries, berries, dried fruits, nuts and seeds, oats, sprouts, and milk can have sleep-promoting effects that can help you get some good sleep.4
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Watch Your Lifestyle
Make sure you switch off your lights or use nightlights before you go to bed. Avoid distractions just before your sleep so your room remains dark and quiet at night. One of the most important ways to calm anxiety and get some good sleep is a digital detox. Strictly avoid using electronic devices for work, entertainment, or even reading, as the light on the screen can make your brain feel it is daytime as it does not let you sleep.
If you do not fall asleep in some time, after you are in bed at your set time, or if you wake up in the middle of the night, get out of your bed and do not stay in the bed. Do something relaxing, like breathing techniques, listening to soothing music, or maybe reading a book but avoid using electronic devices. You can go back to bed once you start feeling sleepy. This will also help you set a pattern and is one of the ways to calm anxiety and get some good sleep.
These are some of the best ways to calm anxiety and get some good sleep. You can easily try them. However, if you continue to feel anxiety that interferes with your sleep, you can seek medical advice.
Also Read:
- What Is Generalized Anxiety Disorder? Its Causes, Symptoms, Treatment
- How Generalized Anxiety Disorder (GAD) Can Impact Your Ability To Work?
- Yoga As A Treatment Option For Anxiety Disorders
- Alternative Treatment Options for Anxiety Disorders
- Breathing Exercises for Anxiety
- Are There Different Types Of Anxiety?
