Tell us if this is not just a scenario. You twist and turn a hundred times struggling to sleep. No matter what you do, sleep won’t find you. You feel anxious, you’re almost sweating. There are a hundred things going in your mind and all you want is for sleep to quiet these thoughts.
What you are having is anxiety. Anxiety symptoms can range from restlessness, rapid heartbeats and sweating. But you are not alone if you’re having these anxiety symptoms. Most of us struggle with anxiety attacks. And it can be frustrating when you want to sleep on time and get ready for the day. Because you know if you don’t, you’ll only have body aches and headaches the next day. No one wants their day to be ruined. Â
Well, there are a number of reasons you feel anxious at night. These reasons can be personal, which may lead to overthinking at night. On the other hand, there may not be a strong reason, but you can still feel anxious. Nevertheless, here is a blog that can help you ease anxiety at night.
Maintain a healthy sleeping environment
Your sleeping environment matters more than you realise. You’re less likely to sleep soundly on a messy bed and a cluttered space. But this environment we’re talking about also goes beyond all the clutter. Sleeping in a dark room and colder temperature actually promotes sleep. You may even consider listening to soothing and relaxing music, white music specifically. Research shows that white music can ease stress and promote better sleep.
Practice breathing exercises if you’re having an anxiety attack
The world hails the benefits of breathing exercises for anxiety. Practising deep breathing exercises can help tackle stress and fight insomnia. Breathing exercises for anxiety are effective because they relax the nervous system and control your body’s involuntary functions. In addition, controlled breathing can lower heart rate and blood pressure. It also reduces levels of stress hormones in the blood.
Exercise
When has exercise not been beneficial? Whether it is getting clear skin or controlling your blood pressure, it has numerous benefits. One of those benefits is easing anxiety. Exercising releases feel-good hormones that can control anxiety.
However, this doesn’t mean you get up from bed in the middle of the night to exercise. You should refrain from exercising at least 1-2 hours before sleeping. It’s best you do it in the morning or earlier in the evening. Exercising eases stress and promotes sleep at night.
Drink water
Have you ever woken up in the middle of the night to drink a sip of water and it tasted heavenly? Well, there’s no scientific explanation for it besides it may be the perfect temperature.
Nevertheless, in case you didn’t know, drinking a glass of water can actually improve your sleep. This may seem to be counterintuitive as you might feel the urge to urinate if you drink lots of water. To avoid that, it’s best if you drink a few sips at least. Nevertheless, according to research, water contains natural calming properties that can help with anxiety.
Don’t stretch your hands for your phone
Grabbing your phone may be tempting in the hour you can’t sleep. Yet, it’s not something you should do. Phones and other gadgets emit blue light which can disrupt sleep. If you are looking for something to do to calm you down, opt for a book instead. Read a few pages and then try to go back to sleep.
Try journaling
A journal is your best friend in times of stress. Sometimes all you need is something or someone to vent to. A journal can come to your rescue in the dead of the night. Consider jotting down your thoughts. Venting out can help you feel calmer and better.
Progressive muscle relaxation
It is another effective technique that promotes relaxation. Hence, it is commonly used to treat anxiety, panic attacks, and insomnia. Progressive muscle relaxation follows the simple practice of tightening and relaxing one muscle group at a time. Performing these exercises before bed can help you have a restful sleep.
Closing thoughts
No one likes to be anxious. After all, anxiety can cause some serious emotional turmoil, and affect your mental health and sleep. Sometimes, there may not be anything you can do to control it especially if there’s an emotional trigger behind it. But when there’s not, or when it becomes chronic, you can reach for help. Don’t hesitate to seek help if you feel the need.Â
