This story is part of 12 days of advicehelping you get the most out of your technology, home, and health during the holiday season.
The way your body responds to stress may be what keeps you up at night. Our autonomic nervous system releases the essential stress hormone cortisol to mediate when we’re feeling anxious. It is biological, and serves to protect us from danger. An unintended side effect of cortisol is that it keeps us awake.
Sleeping with anxiety can sometimes feel frustrating. Anxiety keeps you awake, and inadequate sleep can amplify anxiety symptoms. Fortunately, there are ways to break the cycle and get a good night’s sleep. Use these five simple strategies to manage your anxiety so it doesn’t keep you up at night.
do you want more? We have more. Find out the sleep anxiety trick a CNET editor swears by, how to reduce Sunday worries, and how to sleep when anxious.
1. Make your nighttime routine a ritual
Not only does a routine help you relax enough to fall asleep, but it also helps combat stress and reduces symptoms of anxiety. for you night routine It will help keep you focused on relaxation and sleep. Everyone’s routine will look different. Perhaps it includes light yoga or an hour of blogging to reflect on your day. Whatever it is, it’s important to stick to it night routine When you find them – do them at the same time and in the same order every night. Completing tasks in your nighttime routine will signal to your brain that it’s time to start relaxing for sleep.
Another little tip in this piece of advice: Don’t lie in bed awake. If you get into bed and find that you are not sleeping, do not stay in bed. Instead, get up and do something relaxing, like reading a book or taking a bubble bath. The last thing you want to do is associate your bed with scrolling through social media or watching TV.
2. Don’t drink too much
I know this can be a bit of a loss, but what you eat and drink can affect your anxiety and how you sleep. Caffeine is linked to anxiety and sleep in two ways. First, too much caffeine can exacerbate feelings of anxiety. The second is obvious. Caffeine keeps you awake. As a general rule, you should avoid drinking caffeine for six hours before going to bed.
Alcohol can also affect symptoms of anxiety and sleep by throwing you off circadian rhythm. Even if you find it easier to fall asleep after a few cocktails, many people wake up a few hours later as the body metabolizes the alcohol. Avoid drinking alcohol Four hours at least before you sleep.
3. Use a meditation app
Meditation apps are a quick and easy way to help yourself relax and fall asleep. Research shows that meditation can reduce stress and anxiety levels. It also reduces blood pressure and heart rate. with the The best meditation appsYou can choose from guided meditations, deep breathing exercises, or calming stories. There are a lot of options out there. Even the best meditation apps have guided slides from celebrities like Harry Styles or Idris Elba.
4. Add a weighted blanket to your bed
Weighted blankets have been found to be an effective way to help calm anxiety and help you sleep, thanks to something called deep pressure stimulation. A 2020 study found that people who use a weighted blanket have lower rates of insomnia and anxiety. using a Weighted blanket It’s not the only thing you should do, but it’s an easy way to incorporate comfort into your nighttime routine. Could you Choose from hundreds of options on the market or even make your own weighted blanket.
Weighted blankets are essential if you live with anxiety. If you’re in the market for one, try Luna Weighted Blanket. We consider it the best weighted blanket overall because it’s so soft and breathable.
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5. Acknowledge your anxiety
Not all the advice in the world will help you fall asleep easily with anxiety if you don’t admit that you feel anxious. Whatever you’re feeling – stressed, afraid, or anxious – accept it so you can process it.
It’s a good idea to try to blend in Stress relief activities into your daily routine to help prevent things from piling up at night. Try a Daily walk or other exercise to reduce anxiety. There’s no set time frame for when you’ll start to fall asleep faster — it likely won’t be instantaneous. However, if you find that your anxiety is constantly getting the best of your sleep, now is the time Talk to someone.
The sleep advice doesn’t end here. Also, see the 7 natural sleep aids for insomnia, what foods to eat to make you tired and why you should prioritize your sleep needs.
More 12 days of advice
The information in this article is for educational and informational purposes only and is not intended to provide health or medical advice. Always consult a physician or other qualified healthcare provider with any questions you may have about a medical condition or health goals.
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