A portion of the time, the speed of current life hardly offers you a chance to delay and rest. It can make getting a good night sleep with anxiety seem like a dream.
However, rest is as significant for good prosperity as diet and exercise. Extraordinary rest further develops your psyche performance, mood, and overall well-being.
Not getting adequate quality rest reliably raises the risk of various diseases and issues. These range from coronary disease and stroke to obesity and dementia.
People who work the night shift or have irregular schedules could find getting quality rest even more challenging. Additionally, periods of high stress—like the recent pandemic—can disrupt our usual sleep routines. However, there are several strategies you can use to improve your rest.
1. Practice Great Rest Cleanliness
Sleep hygiene refers to various habits crucial for achieving quality rest. To practice good sleep hygiene, and particularly to learn how to get a good night sleep with anxiety, consider:
- Limiting screen time before bed
- Avoiding vigorous activity or heavy meals close to bedtime
- Steering clear of caffeine or alcohol near bedtime or after a certain time in the afternoon
Other simple ways to practice good sleep hygiene include:
- Absorbing morning sunlight
- Keeping naps to a maximum of 20 minutes
- Ensuring your room is dark and cool
- Following a consistent sleep schedule
2. Practice Contemplation
According to Healthyalig and USA Hemp, practicing meditation can help calm anxiety before bedtime. Additionally, research shows that diaphragmatic breathing relaxation techniques can lead to significant reductions in anxiety levels before sleep.
Start with just a few minutes of sitting quietly and focusing on your breathing. Learning to calm your mind and focus can help manage stress during the day and at bedtime. If you struggle with meditation, try incorporating relaxing yoga poses to help your body prepare for rest.
3. Advance Your Current circumstance For Better Rest
To learn how to get a good night sleep with anxiety, it’s important to optimize your sleeping environment. Consider:
- Minimizing harsh light and noise: For better sleep quality, rest in a dark room with minimal noise. Studies have shown that reduced exposure to light and sound can enhance the quality of sleep for many individuals.
- Playing relaxing music: Some people benefit from listening to calming sounds before sleep. Relaxing noises such as ocean waves or rain, along with instrumental music, can aid in unwinding and falling into a deep, restorative sleep.
4. Work out
Healthyalig also recommends regular exercise as a strategy for managing pre-sleep anxiety, as it helps reduce the buildup of stress hormones. Regular physical activity has been shown to help people fall asleep faster and improve sleep quality. Even a moderate exercise like a brisk walk can enhance sleep for those experiencing chronic insomnia.
While exercise can be an excellent way to practice good sleep hygiene, Dr. Mujeeb, Editor-in-Chief of Harvard Men’s Health Watch, advises avoiding vigorous activity at least one hour before bedtime. If you’re struggling with falling asleep, you might want to shift your workouts to the morning or afternoon rather than late at night.