1. Realise sleep is essential.
For many of us, sleep is the last thing on our minds when it comes to living healthfully. And Sleep is the first thing to get sacrificed if we’re pressed for time, but not getting enough sleep can cause a variety of issues, including anxiety. It also prevents people from performing fully and at their best.
2. Have a regular sleep schedule & routine.
Getting up and going to bed at the same time is key to good sleep.
Along with a consistent sleep/wake schedule, winding down before bed is one of the best ways to get your sleep back on track. Our body craves routine and likes to know what’s coming by creating a pre-sleep ritual. So, if you’re going to bed at 10 or 11 p.m,set aside 30 minutes or an hour for pre-sleep time.
Creating the right environment for sleep includes keeping your room dark, quiet and at a moderate temperature.
3. Write down your worries — early in the day.
For about 10 to 15 minutes a day, Write down what’s on your mind at an earlier time and what you’re doing about it, “what are the things that come to my mind when I’m lying in bed at night?” Avoid writing up your list before bedtime because you want to have enough separation from your thoughts at night.
4. Focus on the positive.
When you’re lying in bed worrying, it helps to turn to more positive thoughts, focus on good memories and happy events.
5. Practice relaxation exercises.
Relaxation exercises are very helpful in reducing anxiety and racing thoughts. Exercises to try include progressive muscle relaxation (going through each muscle group and tensing and relaxing it) and deep breathing.
6. Participate in physical activities.
Exercising regularly helps with sleep, It’s also a major anxiety-reducer. Make sure you exercise a few hours before bedtime, since physical activity can be stimulating.
7. Think about what’s stealing your sleep and boosting your anxiety.
Ask yourself if your habits are interfering with your sleep or fueling your anxiety. The biggest sleep saboteurs are caffeine and alcohol, both of which also boost anxiety.
Remember that caffeine’s effects can last four to seven hours. Also, remember that tea and chocolate contain caffeine, too.
