5 Ways To Fall Asleep When Anxious

Feeling anxious is prevalent in today's society, even more so when we're reading and hearing about the coronavirus. So how do we fall asleep with all this anxiety floating around? There are certain steps that you can take to ensure a better nights sleep as well as falling asleep faster. This is especially important when the world feels especially unsettling.

1. Clear Away Your Mind

Distractions, such as television before bedtime, can produce anxious thoughts. Instead, watch comedies in the evening, if you do turn the TV on. Another way that can help you fall asleep is writing; studies have shown that writing before bedtime helps induce sleep. Keep a journal next to your bed and include writing down all your fears and anxieties.

2. Limit Your Diet of News Before Bed

It isn't just the blue light from your device that is keeping you from sleep. Feeling overwhelmed by the news can also cause falling asleep to be difficult. Adrenaline spikes as we read the news; this causes our sleep to be disturbed. So, put away the device and keep an eye on coverage that is reasonable. Just do not do it before bedtime.

3. Build a "Nest" Escape

Have a space or "nest" set up in another room where you can go when not sleeping. Add soft window treatments to your bedroom or a night salt lamp that can create a dim view. Ensure your bed has soft, comfortable sheets and find the best mattress for your sleeping style.

Consider building a routine that includes a book or peaceful music. It might include a podcast; do not add a phone or TV. Do the quiet activity until you feel sleepy; then leave your nest and return to bed.

4. Breathe, Breathe, Breathe

It is known that breathing patterns as well as meditation can help people sleep. Dr. Andrew Weil teaches the "relaxing breath" 4-7-8 technique of breathing. It involves breathing in through the nose for four seconds, holding for a count of seven, and exhaling for eight seconds, while making a whooshing sound.

5. Make Your Day Meaningful

With more time, especially for those who are now working from home, there is a different problem. Stress from the office environment is no longer the challenge; we now have more time without structure. Therefore, adding structure, such as taking a walk or other exercise, scheduling regular meal times and relaxing as the day winds down, are all important. Some people may be working much less or not at all, which is the door through which anxiety enters. By dealing with anxiety during daytime hours through meaningful activity, we can be more relaxed when bedtime approaches.

It works both ways, according to the Sleep Foundation. When you're anxious, you have a problem falling and staying asleep. When you then have a lack of sleep, you become more anxious.

Try these 5 suggestions to help your sleeping issues. Especially now, they can be helpful and give you a good night's sleep, in spite of what the news and TV is telling you. Winding down, meditation and exercise can open new pathways to a restful night's sleep.