It’s hard to sleep when anxiety prevails. Anxiety definitely can affect your ability to sleep. Your mind might race with negative self-talk, making your heart pound. Or you may get to sleep, but nightmares trouble you and reduce sleep quality. You can take back control over sleepless nights, though, and influence your mindset.
There are several reasons you may feel anxious at night, including excess stress. A little stress can motivate you to succeed with ventures during the day. At night, though, it might stop you from sleeping. One of the best ways to reduce stress before going to bed is to carry out a wind-down routine.
Dim the lights, cease stimulating activities like watching fast-paced movies, and make yourself comfortable. A gentle activity like reading or listening to calm music may help. Or take a scented bath to help you relax.
When you retire to bed, relax your body one part at a time. Begin with your feet, imagining they are light like full balloons. Shift attention along your body, again, imagining them light as air, and finish at the top of your scalp. Stress will fade, and it will be easier to sleep.
Have you noticed excitement and anxiety feel similar? They both increase your heart rate and make your mind race. When you are excited, you think about events that have happened or will occur in the future, and you can’t switch off and get to sleep.
Slow your overactive brain with deep breaths. When thoughts come, let them float away as if they are clouds. Return your attention to breathing and follow the air as it enters and leaves your body with your mind. Your thoughts will ease as you relax and fall asleep.
Shift chronic sleeplessness
You might be anxious about not being able to sleep if you’ve found it hard to nod off for a long time. Chronic insomnia can make you expect to stay awake when you go to bed. Challenge your expectations, and your mindset will alter. Doubtless, you think about why you can’t sleep before you retire. Now change your thought pattern and consider why you can sleep well.
Perhaps your bed is comfy, for instance, and the room temperature is just right. Your nightclothes might be soft on your skin, and maybe your bedroom is dark and so conducive to helping you sleep. You might have slept well as a child. Remembering how you used to slip between the sheets and slumber straight away may help you sleep now. Imagine you are your younger self if it increases relaxation.
Think of behaviors you carried out when you slept well and repeat them, and consider any expectations you have about getting to sleep, too. You may associate dropping off to sleep with having a mug of warm milk, for instance. Or you could believe it helps to listen to a bedtime story. Carry out behaviors that match your beliefs about how to make sleeping easier. The chances are, they will help you fall asleep.
Anxiety can affect your ability to slumber, but you can change your mindset and look forward to sleeping well. Lessen stress and reduce overexcitement. Also, challenge the belief you can’t sleep and instill positive ideas that help you nod off.