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How to Cope With Anxiety and Have a Good Night’s Sleep?

Anxiety can have a massive influence on sleep. The moment you put your head on the pillow, the mind starts to constantly race. Well, you are not alone. From 24% to 36% of the population that lives with anxiety has trouble sleeping. While 27% to 42% are dealing with extreme insomnia. The question is, how can you cope with anxiety and get a proper night’s rest. Take a look at some of the more practical options you can try. 

 

  • Meditate

 

Figuring out how to stop overthinking can become a handy skill. With meditation, people can calm the mind and the body, which can be helpful when looking to get a good night’s sleep. 

This relaxing tactic balances out the breathing patterns and boosts focus. These are all necessary factors for soothing the nervous system. 

Based on clinical reports, meditation is the key to establishing harmony between the brain and the body. It can interfere with the neural plasticity, metabolic, immune, and endocrine systems. It is a simple, yet effective method for promoting sleep. 

To trigger that parasympathetic response, try to meditate before you go to bed. Start with a 3 to 5 min session a day and slowly increase that duration for a few minutes more. 

 

  • Try to Be Mindful

 

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Experts from the American Institute of Stress highly recommend mindfulness for curbing anxiety and boosting sleep. 

Acting and thinking mindfully can create a drastic shift in the way you perceive the world and the events around you. By being mindful, you let the mind weather the storm, be less judgmental, and learn to feel better about yourself. This tactic can calm the mind and give you the results you are looking for.

For example, your manager just fired you from a job that meant the world to you. At first, you might think that you deserved this or you saw it coming. But, if you are mindful, you will look at the situation with different eyes. You will approach it with openness and positive emotions. 

Instead of thinking about the bad things, you will accept the situation and learn from your experience. This is not something you can achieve overnight, but it’s a worthwhile tactic in the long haul. 

 

  • Leave Some Time for Workouts

 

When we are anxious, our mind feels like it’s hyperactive. No matter how hard you try to stop thinking before bed, it will wonder on its own. To overcome this boundary, you have to spend your energy. That’s where exercise can come in handy.

In fact, physical activity is the “holy grail” of a proper night’s rest. Based on reports from John Hopkins Medicine, regular workouts are the perfect factor for calming the anxiety and spending that excess energy. Particularly if you practice in the morning or afternoon. 

Any kind of activity will do, whether it is low, moderate, or high-impact exercise. The reason for that is relatively simple. When the body moves around and spends energy, it releases endorphins. These are natural chemicals in the human body. Then, we experience an increase in core temperature. 

After 30 to 90 min post-exercise, the temperature slowly declines, which facilitates sleepiness. This is a healthy biological response that can curb that anxiousness. 

 

  • Keep the Naps Short

 

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Napping too much too often will trick your mind into feeling rested. According to Harvard Health, this is the worst thing you can do for your anxious mind. To sleep through the entire night, the body has to feel completely tired and sleepy. That’s why It’s best to keep the naps to an hour or less. But, most importantly, don’t nap too late or after 3 pm. 

 

  • Don’t Go Overboard With Foods and Drinks Before Bed

 

Consuming large portions of food can cause heartburn. When paired with anxiety, this discomfort will make it almost impossible for people to fall asleep. Drinking too much water before bed can have similar results. When there are excess fluids in the human system, the body will be forced to urinate at night. This will constantly wake you up and disrupt your dreams. 

Conclusion

Sleeping with anxiety can be a serious issue to tackle. It will take a toll on your emotional and physical health. But, if you implement these tactics, you will be able to turn the table. You can overcome that anxiousness and emotional pressure and get the rest you’ve always hoped for. Have you tried any of these strategies before? Did they work for you? Share your thoughts in the comments below. Don’t forget to visit Sleepstandards.com for more sleep tips and mattress recommendations.

About the author

Devashish Pandey

A man with dreams, and on a path to fulfill them!
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