If you turn off the lights to sleep and you have many thoughts in your brain. This nonstop chatter in your mind is a sign of anxiety, and this in most instances, makes it a challenge for you to sleep. As anxiety becomes the number one mental health issue. It is important to deal with it as it affects sleep. In the long run, it also negatively affects your health. Plus, anxiety and poor sleep in most cases, usually occur together. In that, anxiety makes it hard to sleep, and no sleep or fewer hours of sleep make you more anxious. So, how do you tame anxiety so that you can get quality sleep? Below are tips to soothe your anxious mind to sleep with ease.
1.If you can’t sleep, get out of bed
Sometimes you may find yourself in bed just staring at the ceiling. So there is no need for turning and tossing. It is best to get out of bed and get something else distractive to do. Plus, according to various sleep therapists, the bed should be for sex and sleep. Therefore, lying there worrying is not one of the uses. Hence, try to find something to do in a separate room, for instance, folding laundry that will make it easy for you to sleep. Also, check through bear mattress reviews to get a comfortable mattress that enhances you to sleep.
2.Use a white noise machine
A white noise machine will help you fall asleep. Since a low level of constant noise will come in handy to distract your mind from anxiety. Because it helps to shift focus from any troubling thoughts that the white noise machine constantly produces. Additionally, a simple fan also helps do the trick, and others find a sleep app on their phone as helpful. However, ensure the volume is low and barely audible to help keep the sound in the background.
3.Practice gratitude or keep a worry journal
When you practice gratitude, it helps you sleep better and deal with anxiety. According to studies, gratitude helps with an increase in productivity, better sleep, and happiness. Try adding this to your sleep routine, and you will see how beneficial it is to you. Optionally, you can keep a worry journal next to your bed if you find it best to soothe your anxious mind before you sleep. Have a notebook that will help you put down your worries. After some time, you can review them, and you will be surprised that none of them happened. This will help you ease anxiety.
4.Take time to unwind
Prepare by day for a nighttime calm to soothe your anxious mind. Taking time to unwind is important, especially if you are busy. Find simple strategies that will help you cope with stress. For instance, doing deep breathing exercises while waiting in traffic. This will help you calm you down from morning to night time. When it is time to sleep, try meditation as a way of unwinding to help you relax and focus. Put aside even 30minutes before bed to meditate, and you can try apps that have guided meditation. So take time to unwind and meditate to tune in to your innermost feelings.
5.Download your thoughts
To allow you to fall asleep, download any thoughts that are troubling you. Especially, if bedtime turns into a time when you are thinking about all things that you have to do the next day. Also, these thoughts create a never-ending list of tasks that go around your brain making you too anxious to sleep. To stop this thought swirling in your head, write down what you need to remember, and any other thoughts that are causing you to feel anxious. This will make you feel at ease, and you can sort them out as you wake up.
In summary, if you suffer from anxiety and it keeps you up at night making you not sleep at all. Do not wait until it worsens before asking for help. More so, if it affects you daily and is causing you to get no sleep at all. Contact a sleep doctor to get possible solutions. Through this, you will get better sleep and it will give you rise to better mornings.
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