It’s difficult to sleep well with anxiety, I put together tips that helped me sleep better naturally when I was struggling with anxiety and Insomnia.
Sleep is a big deal! It has a significant effect on all areas of our lives.
From the general quality of our lives, our mood, how we interact with our loved ones, our ability to concentrate, our weight, the health of the skin to how productive we are throughout the day.
If you are not getting enough sleep, or are having trouble sleeping, treat it as an emergency.
Lack of adequate sleep is linked to difficulty concentrating, mood swings, weakened immunity, depression, weight gain, poor memory, high blood pressure, memory issues, poor body balance, and coordination, above all increased risk of road accidents.
Yikes! As I said, sleep affects every area of our lives.
How your body works regarding sleep
First, it’s important to note that many of the processes that take place in the body and mind stick to natural rhythms. Sleep is no different.
If you have noticed, you tend to feel energetic or sleepy around the same time every day.
Most people are alert in the morning; between 1:00 pm and 3:00 pm, they get tired and crave for a nap.
The dip and rise of energy throughout the day happen in a 24-hour cycle; these cycles are called circadian rhythms.
Secondly, environmental factors can also affect sleep/wake cycles.
At nighttime, the eyes signal to the brain that it’s dark; in turn, the brain produces melatonin to make you sleepy.
Insomnia
When the brain is unable to stop being awake, we call this insomnia.
Insomnia has many causes; medical conditions such as sinuses, asthma, arthritis, chronic back pain, lower back pain, and Parkinson’s disease.
Some medications also cause insomnia, so if you are taking any medications, check with your doctor for the side effects.
Insomnia & Anxiety
Anxiety and nervousness can interfere with the sleep cycle, causing insomnia.
I know this from experience when I am worried or feel anxious about a future event in my life, I have trouble sleeping.
When I finally do manage to get some sleep, I tend to wake up in the middle of the night and fail to go back to sleep, which makes the following day suck!
Anxiety over several months leads to insomnia.
Now that we have a rough idea of how the body and mind relate to sleep, here are a few helpful tips to get you a good night’s sleep naturally.
Tips to help you sleep better naturally
Meditation Before Bed
It is of utmost importance to connect back to yourself at the end of a busy day. Statistically, meditation has been shown to reduce the use of sleeping pills.
Meditation possibly reduces measures of arousal in the brain hence reducing the symptoms of insomnia and anxiety.
It’s natural, free and most importantly, you have nothing to lose by trying it out.
Avoid Alcohol
Replace your nightly glass of wine with meditation.
Alcohol at bedtime can disrupt your sleep; although it may help you fall asleep quickly, it will also make you wake up more frequently.
A glass of dead fermented grapes is not worth interrupting a good night’s sleep.
Minerals that support a calm mind
Calcium plays a part in your sleep cycle.
Studies have revealed that calcium assists brain cells in using tryptophan to generate melatonin, which helps the body relax and sleep.
Sweet potatoes, almonds, sesame seeds, broccoli, and oranges are excellent sources of calcium.
Magnesium deficiency is also a culprit in people with insomnia. Great natural sources of magnesium include green veggies, pumpkin seeds, and bananas.
Other Helpful Tips
- Avoid eating large meals before bed and, if possible, eat dinner 2-4 hours before bed.
- Don’t take stimulants, for example, caffeine in the evenings, which can take 8 hours to wear off in the system.
- Forego naps after 4:00 pm, during the day, keep naps to a maximum of 30 minutes.
- Establish, if possible, the same pattern going to bed and waking up at the same time, including weekends. While it may be tempting to wake up hours later over the weekend, disrupting sleep patterns affect the sleep/wake cycle, which affects the quality of your sleep.
- Create a relaxing bedtime routine. Taking a shower, journaling, or listening to music can help you relax.
- Avoid distractions. Put away electronics, turn off the Tv an hour before bed. The light from the screen can trick the body into thinking it’s daytime.
I hope you find these tips helpful please share the article with friends. If I have missed any essential tips, please let me know in the comment section.
Rest well,
Sania.
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