Is your anxiety causing sleeping issues?
Updated: Apr 26, 2019
If your sleep has ever suffered because you can’t seem to stop anxious thoughts from racing through your mind, then you know how frustrating this symptom of anxiety can be. Sleeping issues are a common anxiety symptom and sometimes, it can be hard to tell which came first. Was it your racing thoughts that kept you from sleeping, or a lack of sleep that made you more susceptible to anxious thoughts? Research has suggested that it can go both ways, and we know that sleep deprivation can affect all aspects of our health. Here are some tips that can help:
How To Stop Anxious Thoughts for Better Sleep
If you are having trouble sleeping at night because of anxious thoughts, it may be worth changing up your morning routine to include exercise if it doesn’t already. Studies have concluded that regular exercise can reduce anxiety symptoms by as much as 20 percent. Just be sure you don’t exercise too close to bedtime — exercising in the morning can help restore your normal sleeping and waking cycle.
Watch Your Alcohol and Caffeine Consumption
Drinking alcohol and caffeine during the afternoon or evening might sound appealing if you like a good cup of coffee or are enjoying happy hour with friends at the end of a long day. However, both of these drinks can wreak havoc on your sleep quality. Caffeine can actually increase anxious thoughts, and alcohol can cause a temporary increase in both heart rate and blood pressure, neither of which is optimal for quality sleep.
Do you like to check out your social media accounts, play games on your tablet, or watch TV before bed? Many people do these things to relax, but they can actually be counterproductive when it comes to getting good sleep. Electronics emit blue light that keeps your brain engaged long after you turn your device off, which can cause sleeping issues, and social media can exacerbate anxiety. Try turning your devices off well in advance of your normal bedtime.
Prepare Your Environment
In addition to unplugging from your electronic devices, it can also be helpful to survey your environment to determine if it is conducive to getting good sleep. Rooms that are dark, quiet, and cool can help stop anxious thoughts, as they indicate to your brain that it is time to sleep. Self-care practices like taking a relaxing bath or shower can also help you relax, allowing you to quiet your mind and keep racing thoughts at bay.
Calm Your Mind
Finally, the best way to reduce frustrating sleeping issues is to learn how to calm your mind before bed. All of the tips we mentioned in today’s post can help you do that, as can breathing exercises, yoga, and meditation. If you have tried these methods to no avail, it may be time to check out alternative anxiety management strategies that help you take complete control of your mind in order to stop anxious thoughts from keeping you awake at night.
Always keep in mind...
Step number one in dealing with a mental health issue is reaching out for professional help (Psychiatrist, Psychologist, Therapist, etc.).
The information provided on this website is for educational purposes only.
It is not for diagnosing, prognosticating, treatment or prescribing of mental health conditions.
For the treatment of any mental health condition or disease, or drug therapy, please consult your physician or other healthcare providers.
If you are experiencing a mental health crisis please call 911 or visit your hospital immediately.
When you’re in a place in your life where you can make positive changes, the techniques Jeremy delivers on this website, in his presentations and in his books may help.