Home LivingWellnessSleep6 ways to sleep better when you’re anxious, according to sleep expertsHow to overcome stress and anxiety before bed with these 6 sleep tipsWhen you purchase through links on our site, we may earn an affiliate commission.Here’s how it works.
Home LivingWellnessSleep6 ways to sleep better when you’re anxious, according to sleep expertsHow to overcome stress and anxiety before bed with these 6 sleep tipsWhen you purchase through links on our site, we may earn an affiliate commission.Here’s how it works.
How to overcome stress and anxiety before bed with these 6 sleep tips
When you purchase through links on our site, we may earn an affiliate commission.Here’s how it works.
(Image credit: Alex Green / Pexels)
(Image credit: Alex Green / Pexels)
Is stress & anxiety affecting your sleep? If you suffer with anxiety or you’re feeling particularly stressed about something, these emotions often come out in full force when we’re about to go to sleep.
Going to bed filled with worry or anxiety results in you feeling tense and staying awake for longer with racing thoughts. Not only is this an unpleasant feeling but this rumination is actually thenumber one sleep killerthat affects your ability to fall and stay asleep, and impacts how you perform and feel during the day.
It can be difficult to quieten your thoughts when you’re trying to get to sleep, especially if you’re an anxious person or have insomnia. So, we spoke to sleep experts atMattress Onlineand they gave us 6 ways to overcome anxiety at bedtime and sleep better night after night.
P.S. It’s so important to get the best night’s sleep for our physical and mental health, so if your current mattress isn’t feeling right or giving you aches and pains, check out thebest mattressfor an upgrade.
1. Create a calming bedtime routine
Having a set bedtime routine will not only help you get the optimal amount of sleep that you need, but having a plan or schedule in mind can make your evening go a bit smoother and help you feel more in control. Alongside getting in your nightwear, turning down your bed and cleaning your teeth, Mattress Online recommends choosing calming and relaxing tasks to “signal to your brain that it’s time to relax and switch off.”
(Image credit: Simba)
(Image credit: Simba)
2. Journal before bed
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3. Clear your bedroom of clutter
Tidying your bedroom before sleep is a brilliant way to clear your mind. Preparing your room means you’re ready to get into bed, you won’t wake up to a mess and you’re ready to conquer the next day. Mattress Online recommends “starting with smaller tasks and working through them to avoid feeling unsure of where to begin. A clutter-free bedroom enhances your overall sleeping environment, promotes relaxation and decreases the number of distractions that may be stopping you from switching off.” So, make sure your bed looks inviting with thebest duvetandbest pillows, and complete tasks like sorting out your laundry, clearing the shelves and setting up your bedside table for the night.
4. Avoid napping during the day
While we all love a good nap (so much so that we have a guide onhow to have the perfect nap), napping can impact your anxiety levels and how well you sleep at night. If you sleep too much during the day and at the wrong times, this can massively disrupt your sleep pattern, but if your body is begging for a nap, Mattress Online says to “keep it short – 30 minutes at most – and make sure it’s before 3pm so it doesn’t throw off your sleep schedule.”
(Image credit: Andrea Piacquadio / Pexels)
(Image credit: Andrea Piacquadio / Pexels)
5. Exercise regularly
Regular exercise works wonders for your physical and mental health, especially for those who suffer with anxiety. The act of exercising is an escape from your thoughts and it releases endorphins which boosts your mood, so it should be your go-to if you’re feeling overwhelmed. Another great thing about exercise is that it can help you sleep better if you do it at the right time. “Evening exercise can actually overstimulate your body, making it harder to fall asleep. If you do prefer to exercise in the evening, do it at least two hours before bed. This gives your body time to wind down and your heart rate to decrease ready for sleep.”
6. Avoid caffeine & alcohol
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