August 29, 2022Tyler Collins
You toss and turn all night, trying to fall asleep. But your mind is racing and you can’t seem to calm down. We’ve all been there – lying in bed, struggling to fall asleep because our minds are racing with anxious thoughts. If you’re one of the millions of people who deal with anxiety, it can be especially tough to get some rest.
Anxiety can make it difficult to fall asleep and stay asleep. Because of this, many people turn to medications like antidepressants, anti-anxiety drugs, and sleeping pills in order to get some relief. But these medications can come with their own set of problems, like dependence and even addiction.
The good news is there are things you can do to ease your anxiety without medications. You can try these options first to see if they help you get some much-needed rest.
1) Stick to a regular sleep schedule
Keeping a regular sleep schedule is one of the most beneficial things you can do for your anxiety and sleep. This entails going to bed and getting up at the same time every day, even on weekends.
This may be tough at first, but try your best to stick to it. A regular sleep schedule can help train your body to know when it’s time to sleep and wake up.
To help establish a bedtime routine, start winding down for 30 minutes before you plan on going to bed. During this time, avoid anything that will stimulate or make you feel anxious, like working on a project or watching the news.
Instead, do something calming, like reading a book or taking a bath. Once you get into bed, try some deep breathing exercises or relaxation techniques to help ease your anxiety and prepare for sleep.
2) Your bedroom should be comfortable for sleep
Your bedroom should be a haven for sleep. That means it should be cool, dark, and quiet. To make your room darker, invest in some blackout curtains or an eye mask. You may also want to consider using a sound machine to help block out any noise that could disturb your sleep.
If your room is too warm or stuffy, it can be hard to fall asleep and stay asleep. A cool, comfortable temperature will help you sleep better. Some people like to open a window or use a fan to help keep their room cool.
You can also make sure your beddings are comfortable. Make sure your sheets are clean and comfy for you. You may also want to invest in a comfy mattress and pillow to help improve your sleep.
3) Exercise and engage in outdoor activities
You’ll be surprised to know that what you do during the day can have a big impact on your anxiety and sleep at night. Exercise is one of the most effective ways to reduce anxiety and promote better sleep.
Aim for at least 30 minutes of exercise per day. A moderate workout is usually best, like a brisk walk or bike ride. But even light activities like gardening or taking the dog for a walk can help.
In addition to exercise, spending time outdoors in natural light during the day can also help. So, try to get outside for a few minutes each day, even if it’s just to take a short walk around the block.
4) Practice relaxation techniques before bedtime
We know that it’s easy to say “just relax,” but it’s not always that simple when you’re dealing with anxiety. That’s why it can be helpful to practice some relaxation techniques before bedtime, so you know what works for you and can use them when you’re struggling to sleep.
There are a number of different relaxation techniques you can try. Some people find that deep breathing exercises help them calm down. You may also want to try guided imagery, where you focus on a peaceful scene in your mind. This can be anything from lying on a beach to walking through a meadow.
Yoga and meditation are other options that can help you relax both your mind and body. If you’re not sure where to start, there are many yoga and meditation apps and videos available online. Taking a scented bath and aromatherapy are also calming options to try.
5) Identify your triggers and work on addressing them
What are the things making you anxious? Why are they causing you to worry? Are these big life decisions or daily hassles? Once you identify your triggers, you can work on addressing them. This may mean taking some steps or making changes to calm your worries.
For example, you’re always worried about the security of your house. You can ease your worry by implementing additional security measures like getting an alarm system or security cameras.
If you’re anxious about a work project, break it down into smaller tasks so it’s not as overwhelming. Try to create a more achievable schedule or a checklist of things you need to do.
When you start addressing the things that are causing you anxiety, no matter how small the actions are, you may find it’s easier to fall asleep at night.
Get Help for Anxiety and Substance Abuse in California
If you’re struggling with anxiety and substance abuse, help is available. We have treatment plans tailored for people with co-occurring disorders. Contact us today to learn more about our program and how we can help you start on the road to recovery.
