How to Help Sleep Anxiety
Millions of Americans struggle with sleep anxiety every night. Sleep anxiety is an anxiety disorder that disrupts or eliminates peaceful sleep. Attacking the problem of sleep anxiety can often be challenging, but certain methods have been tested throughout the years and been found quite effective. If better sleeping habits are adopted, and anxiety-reducing practices are implemented into daily life, sleep anxiety can be permanently defeated.
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Instructions
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Instructions
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Understand the disorder. Learn about the signs and symptoms of sleep anxiety, and network with others about your problems. Determine whether your symptoms are typical of sleep anxiety. The more you understand sleep anxiety, the more you will be able to combat it.
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Practice relaxation techniques to reduce anxiety, especially upon waking and before getting into bed at night. Put on calm music, dim the lights, and sit quietly for 15 or 20 minutes. This meditation will slow down rapid thoughts, reduce generalized anxiety and prepare you for a restful night's sleep. Imagine peaceful settings, like a waterfall or a sunlit garden. Breathe deeply from your diaphragm until you feel relaxed and ready to sleep.
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Get plenty of exercise during the day. Sleep anxiety is often correlated to insufficient physical activity. Take a run, work out at the gym or practice yoga as many times a week as you can. Strenuous exercise will lead to a calmer bedtime experience, and can reduce the incidence of insomnia.
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Go to sleep at the same time every night and wake up at the same time every morning, whenever possible. Standard sleeping and waking times will encourage your brain to release melatonin, a chemical that regulates feelings of sleepiness, when you get ready for bed. Regular sleeping habits can dramatically reduce sleep anxiety over the long term.
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Tips & Warnings
Keep a log of your sleeping habits every night. Track your progress and use this data to see what may be causing your anxiety, and to spur yourself onward.
Incorporate more activities into your daily life; the busier you are during the day, the sleepier you will be during the night.
Don't rush recovery. A slow and steady approach will always triumph over impatience.
