8 tips to improve sleep
Sleep is an absolutely critical ingredient in the recipe to ease your anxiety.
Of course it doesn’t help that if you struggle with anxiety, chances are you also struggle with some level of insomnia. We often lay awake in bed replaying interactions in our head or imagining all the terrible things that are to come in our future and then when we can’t shut that off to fall asleep we start stressing about that fact that we aren’t sleeping and we know that if we don’t get enough sleep everything will be even worse. Plus we start beating ourselves up for not falling asleep, knowing how much we need it. This vicious cycle goes around and around until we have laid awake for half the night and then any chance of getting enough sleep is gone, not only adding to the anxiety but also making it harder for us to keep the anxiety at bay.
This is why a proper bedtime routine can be very beneficial but it is also why it is okay to make the decision to make sleep a priority and give yourself permission to let others know that.
So here are 8 tips for improving your sleep
Turn off the screen, if possible, at least an hour before bedtime. When I stopped watching tv right up until sleep, I noticed a big difference in my ability to fall asleep and also in how I felt in the morning.
Stretch out before bed. Even if it is just 5 minutes, take a little time to stretch or roll out. Lessening some of the physical tension makes way for a lessening of some of the mental tension.
Essential oils. I love my lavender oil and I always recommend it for anxiety but I also recently started using a specifically sleep supporting essential oil blend and I love it. You can just put some on the palm of your hands and smell it once you are in bed and under the covers. It helps calm and prepare the mind for a soothing, happy sleep.
Journal out your thoughts before bed to empty the mind. Simply free write whatever comes to mind like a thought dump. This can seriously help get some of the worries out.
Check the temperature of your room. If it is too warm in there or there isn’t good airflow this can wake you or make it harder to fall asleep. We all have different preferences but 65℉ degrees is optimal for quality sleep.
No alcohol before bed. This was a huge one when I finally realized how much even one glass of wine was affecting my sleep. If I am going to drink I try to drink earlier in the night so that I have some time to metabolize before I go to bed. Keep in mind that alcohol in general can make anxiety worse.
Gratitude meditation. I love to do a gratitude meditation before I go to bed because no matter how my day went, I always have a million things to feel grateful for and often it just takes a simple reminder to lift your spirits and put you in a happier mindset before your head hits the pillow.
Extended exhale. This is my favorite breathing technique because it is so simple and so effective! Simply extending your exhale longer than your inhale (breathe in for 4 counts, breathe out for 6 ect.) actively turns on your parasympathetic nervous system, the rest and digest. I have had lots of success stories from clients and students with this little one in helping get to sleep or get back to sleep. I also have a tutorial on this on my youtube page if you want to practice. Super effective!
Happy sleeping and let me know if you have other tips that work for you! Hope these help.