Move more often throughout the day. Studies have found that exercise is one of the most effective ways to combat anxiety. Not only that but it also helps promote better sleep. To get the best results, don't exercise too close to your bedtime. Instead, try to get your workout in earlier in the day, such as first thing when you get up in the morning or on your lunch hour. This can reduce problems with insomnia and can even be beneficial for people who have sleep apnea.
Create the right setting for sleep.
To sleep soundly during the night, you need to be in a room with very little outside noise or light. You also need to keep the temperature at a comfortable level. Rooms that are completely silent, dark, and cool are usually the easiest to sleep in. Your bed should be comfortable, take a look at these Tempurpedic reviews if you are thinking of investing in a new mattress. Taking a warm bath before bed elevates your body temperature. As your temperature falls back down, you will naturally feel sleepy, which can make it easier to drift off when you go to bed.
Keep an eye on your intake of alcohol and caffeine.
Caffeine can stay in your system for a long time, aggravating anxiety symptoms and making it much more difficult to sleep. Having alcohol right before bed can elevate your heart rate, which can also interfere with your sleep. Staying hydrated is important. However, try to drink most of your water early in the day. If you drink a lot of liquids right before bed, you may have to get up multiple times during the night to use the bathroom.
Try different techniques to relax.
Everyday stress can take over your mind, making it hard to relax. You can combat unwanted thoughts by performing relaxing activities like deep breathing, meditation, or yoga. Going for a walk can also be beneficial – especially during the day when you are at work. Incorporate relaxing activities like these into both your daytime and evening routines to get the best results.
Reduce nighttime usage of electronic devices.
The light that is given off by devices like TVs and phones can stimulate your brain, disrupting your ability to sleep. Reading emails about work or other stressful activities can also leave you feeling agitated, which can make sleeping much more challenging. Get in the habit of turning off your devices a couple of hours before bed. Spend those hours doing something relaxing like getting lost in a good book or enjoying some of your favorite music.
Get help if you need it.
If you can't manage your anxiety or insomnia on your own, don't be afraid to get help. Talk to a doctor or a qualified therapist to see what your options are. There are plenty of treatments available for both anxiety and sleep disorders. Taking advantage of these treatments can help you get the rest that you need.