We have all experienced that feeling; you lie down in bed ready for a restful night's sleep, but instead of gently nodding off, you find your mind racing with stress and worries. Before you know it, you’re checking your phone, it’s 3 am and you haven’t managed to sleep.
For some people, anxiety keeps them awake most nights. And whether you’re feeling it due to genuine stressful situations ahead, or just overthinking with no obvious cause, it can be extremely distressing.
There can be many causes of sleep anxiety and undoubtedly, one of the most common is generalised anxiety that likely affects you at other times of day. Between 24-36% of people who report difficulty sleeping at night suffer from an anxiety disorder.
Unfortunately, anxiety before bed can be a self-fulfilling prophecy where all the worry that you can’t sleep due to anxiety can actually cause insomnia. And the first thing that needs to be said here is: you’re not alone. Many people suffer from this issue and have found ways to combat it.
In this article, we’ll take a look at how anxiety affects sleep and provide you with six useful tips for getting a restful night if you have been suffering from sleep anxiety.
Consistency is king
When it comes to getting a restful night’s sleep, you need to keep things as simple as possible. Anxiety is able to thrive when things are unpredictable, so you can do a world of good by creating a consistent bedtime routine; it can provide you with not only a sense of calm but also control over the situation.
Setting up a high-quality routine is vital but remember to be gentle with yourself throughout the process.
“When evaluating sleep habits, the challenge becomes figuring out how to break the bad habit and having a plan in place if you falter,” says Dr David Rosen, speaking with Sleep Foundation. “That plan must include forgiving yourself if you have slip-ups and making sure you only start with 1 or 2 routine changes at a time.”
You should ensure that you’re always going to bed and waking up at the same time every day (and this should include weekends).
Over time, your brain becomes more attuned to your body’s internal clock, and this is a key to overcoming sleep anxiety.
Create a calming sleep environment
So much of getting a good night’s sleep comes from preparing your bedroom the right way. It needs to be a haven of relaxation – cosy and comfy, and ready for you to get your head down.
One factor is ensuring that your surroundings are suitably dark overnight. Yvonne Keal, product manager at Hillarys says, “Shutters are the most effective window covering when it comes to blocking out natural light. When closed, they provide a brilliant level of darkness to a room”.
Practice relaxation techniques
One of the best ways to overcome sleep anxiety is to have a strong routine of relaxation techniques at your disposal.
When you find that your mind is racing just at the point you need it to be calm, it’s a great idea to have your own set of actions that allow you to wind down.
Of course, the right technique will depend on you. Some practices that work for others include:
- Deep breathing exercises.
- Progressive Muscle Relaxation (RMR).
- Meditation.
- Listening to white noise or sleep stories.
- Yoga.
Ultimately, it means finding something that calms you down and allows you to focus on something that isn’t your racing mind.
Limit your screen time
It has been well-established that too much screen time before you go to bed is a bad thing for your ability to get high-quality sleep. In fact, studies show that two or more hours of screen time in the evening delays the melatonin surge that is needed to allow you to fall asleep.
This is because screens emit what is known as blue light, and this suppresses melatonin. By using a screen, you are effectively telling your body that you do not need sleep right now. As such, it is a much better idea to consider activities before bed that don’t require a screen, such as reading or playing board games.
Ditch the bad habits
Unfortunately, there are plenty of habits that you can get into in the evening that will make it all the easier to suffer from sleep anxiety and make it more difficult to get the rest you need.
Caffeine, alcohol and heavy meals can all interfere with your ability to get to sleep, especially if they are consumed just before bed.
You should be mindful of the bad habits that you are currently doing before bed. Anxiety can make these kinds of things worse and actually exacerbate the problem.
If you are regularly drinking tea or coffee in the evening, you could be taking on doses of caffeine that are too high. It could be a great idea to switch out those drinks for green tea or another non-caffeinated drink.
Journal to manage your worries
It’s a great idea to start keeping a journal. Whenever you are feeling anxious you can write down exactly what is bothering you – often it helps to get those feelings out and onto the page. Additionally, this is another activity that you can do before bed that doesn’t involve a screen.
You can overcome sleep anxiety
Anxiety doesn’t have to control your ability to sleep. By understanding the connection between anxiety and poor sleep, you can make a plan to make it easier for you to overcome the specific issues that make it harder for you.
Implementing strategies such as utilising relaxation techniques and blocking out as much light as possible can actually make it much simpler to get a good night’s sleep.
FAQs
Can I watch TV to help me fall asleep?
You might think of watching TV as something restful and relaxing. But the reality is that just as with other screens, televisions emit blue light that actually makes it harder for you to fall asleep. When you combine that with the stimulating content in TV shows and films, ultimately you are making it harder for you to beat sleep anxiety that deals with it.
What is the best temperature to fall asleep?
The optimal temperature for your bedroom is cool but not cold. You should be able to get cosy without feeling overly warm. If you’re finding yourself kicking off the sheets, your bedroom is likely too warm.
Some of this will come down to personal preference, so do experiment with different thickness duvets and bedsheet materials.
Can sleep anxiety be managed without medication?
Yes. Of course, some people find that medication is useful for helping them deal with anxiety, but this doesn’t mean that it must be the case every time. Speaking to your doctor about sleep issues can be a sensible move if you’ve been suffering for some time, but it could be a smart move to try creating a better sleep routine first.
