10 Ways to Overcome Sleep Anxiety
Have you ever found yourself tossing and turning in bed, mind racing with worries, unable to fall asleep? If so, you're not alone. Sleep anxiety affects millions of people worldwide, leaving them feeling exhausted and frazzled the next day. However, there are strategies you can employ to overcome sleep anxiety and enjoy restful nights once again.
1. Establish a Relaxing Bedtime Routine
Creating a calming bedtime routine can signal to your body that it's time to wind down. Start by setting aside at least 30 minutes before bed to engage in relaxing activities such as reading, taking a warm bath, or meditating. Avoid stimulating activities like exercise, watching TV or scrolling through your phone, as these can interfere with your ability to fall asleep. Eliminate all caffeine consumption within 8 hours of bedtime.
2. Limit Exposure to Screens
The blue light emitted by screens can disrupt your body's natural sleep-wake cycle, making it harder to fall asleep and stay asleep. Seeing the news or upsetting images/videos on our phones before bed will greatly impact our ability to fall asleep, and all types of phone screen videos may impact our ability to stay asleep. Try to limit your exposure to screens, especially in the hour leading up to bedtime. If you have to use screens, use blue-light blocking glasses to help reduce the blue light you’re taking in.
3. Practice Mindfulness
Mindfulness involves paying attention to the present moment without judgment, which can help quiet your mind and reduce anxiety before bed. Incorporate mindfulness practices such as mindfulness meditation or body scans into your bedtime routine to help you relax and prepare for sleep.
4. Train Your Brain
Listening to binaural beats with headphones in helps relax your mind and body. You can find many binaural beat soundtracks specifically for sleep and anxiety relief on Youtube. Binaural beats are a type of auditory illusion perceived when two slightly different frequencies are presented separately to each ear. The brain perceives the difference between these frequencies as a single, pulsating sound. It’s believed that these beats synchronize brainwaves, leading to various cognitive and emotional effects, such as relaxation, improved focus, and reduced anxiety.
If you listen to the same binaural beats every night, you will train your brain to fall asleep to those sounds. Similarly, listening to the same guided meditation every night will signal to your brain and body that it’s time to wind down and go to sleep now.
Note: You do have to be wearing headphones for binaural beats to have the intended effect
5. Create a Comfortable Sleep Environment
Your bedroom environment plays a significant role in your ability to sleep soundly. Make sure your bedroom is dark, quiet, and cool, as these conditions are conducive to sleep. Invest in a comfortable mattress and pillows that support your body and help alleviate any physical discomfort that may be keeping you awake.
6. Practice Relaxation Techniques
Learning relaxation techniques such as deep breathing, progressive muscle relaxation, or visualization can help calm your mind and body before bed. Incorporate these techniques into your bedtime routine to help reduce anxiety and promote restful sleep. One particularly helpful breathing technique for anxiety is called Box Breathing, and is even used by the Special Ops teams in the military to help them calm down before conducting high-stress operations. By employing a visualization as well as a breathing technique, it is successful in occupying and distracting an otherwise anxious mind.
7. Challenge Negative Thoughts
Sleep anxiety often stems from negative thoughts and worries about not being able to fall asleep. Challenge these thoughts by reminding yourself that sleep is a natural process and that worrying about it only makes it harder to achieve. Try to remind yourself that you will sleep, eventually. If you don’t sleep tonight, you can sleep early tomorrow or nap on your lunch break.
8. Keep a Sleep Journal
Keeping track of your sleep patterns and any factors that may be contributing to your sleep anxiety can help you identify patterns and triggers. Keep a sleep journal where you can record your bedtime routine, sleep quality, and any thoughts or worries that may be keeping you awake. This can help you pinpoint areas for improvement and develop strategies to overcome sleep anxiety. By journaling out your thoughts and worries, you give your mind permission to release these thoughts and focus on something else instead. Track sleep and wake times (consider investing in a device (Apple watch, Whoop) that does this. Track what foods you eat close to bedtime to correlate relation to sleep performance and try not to eat within several hours of going to bed.
9. Stay Consistent
Consistency is key when it comes to overcoming sleep anxiety. Stick to a regular sleep schedule, even on weekends, to help regulate your body's internal clock and improve the quality of your sleep over time. Be patient with yourself and remember that overcoming sleep anxiety is a journey that may take time and practice.
10. Seek Professional Help if Needed
If your sleep anxiety persists despite trying these strategies, don't hesitate to seek help from a qualified professional. A therapist or sleep specialist can work with you to address underlying issues contributing to your sleep anxiety and develop a personalized treatment plan to help you get the rest you need.
In conclusion, overcoming sleep anxiety is absolutely possible with the right strategies. By establishing a relaxing bedtime routine, creating a comfortable sleep environment, and practicing various relaxation techniques, you can reclaim restful nights and wake up feeling refreshed and rejuvenated. Remember to be patient with yourself and seek help if needed, and soon you'll be on your way to a healthier relationship with sleep.