Not being able to get enough quality sleep because of stress or anxiety is a serious issue. The causes are many and range from mental to physical, but in general, the fuel for sleep anxiety and insomnia is our thoughts.
The fear from the unknown tomorrow and your feelings of insecurity might be the main underlying cause of your insomnia. At the same time, the surrounding environment and personal habits could also play an important role in influencing our sleeping quality.
By following the tips we have listed in this post, you will eventually be able to increase the chances of getting a better night sleep.
This will not abolish your stress or anxiety but will definitely help you on your journey to re-take control of your life and eventually kill toxic stress and anxiety for good.
1. Take a Deep Breath
If you suffering from sleep anxiety or insomnia right now, then take a deep breath and acknowledge the fact that you have a problem that you need to address.
Everyone suffers from insomnia every once in a while and you are not the first one nor the last one to suffer from it at a certain point.
2. Restart Your Biological Clock
Trying to squeeze a couple of hours of sleep after a long fight with sleep anxiety or insomnia will not help.
If you are reading this article at 2:00, 3:00 or 4:00 AM because you can not sleep, then it is better to just get up, take a shower, make yourself a cup of coffee and eventually go to work or school without sleep.
By doing so, you will give yourself a better chance to sleep tomorrow. After you come back home from work or school, do not take a nap and stay awake until bedtime.
I repeat, do not take a nap and stay awake until bedtime.
3. Respect Your Bed
You have to develop a new habit of laying in bed only when you are about to sleep. This is the main purpose of having a bed inside of your room in the first place.
Avoid laying in bed after getting back from work or school. Even on weekends, try to get out of it as soon as you can. Ideally, there should be different areas in your room or house for working and chilling beside your bed.
By strictly coupling your sleep time with laying in bed, you force your brain to eventually follow suit and turn off every time you lay in bed and try to sleep.
4. Earn your bedtime
Your body needs to beg you for sleep and not the other way around.
This means that you have to be more active during the day and only lay down when you feel completely exhausted.
If that is not the case, then you are not doing enough. You can forget about sleeping well at night if you spend your whole day being sluggish and lazy.
Think of mindful things that you can add to your daily routine that can help you feel like that every single night and start doing them. Some of the activities you can consider are:
Reading books and learning about new topics
Cleaning your house and taking care of yourself more often
Mastering a new skill like playing a musical instrument
Working on your own project or business idea
Getting an additional job
Adding these activities to your daily routine will not just help you deal with your sleep anxiety, but will eventually increase your productivity and allow you to achieve your goals in life.
5. Your Home is Your Fortress
Do you feel happy and content inside your home? Are you living in a quiet area of your city away from noise pollution? Are you keeping your home clean and tidy?
If you answered one of these three questions with no, then maybe it is time for you to consider moving out to a new place and starting a new chapter in your life.
Moving out to another place may seem like a complicated thing that you might rather not do at the moment. Nevertheless, it is necessary in case you do not feel well at your current apartment or room.
6. Buy Suitable Sleeping Gear
Climbing a mountain with a pair of flip flops is definitely not a good idea and could eventually kill the person trying to do that.
Knowing which tools to use to do a specific job is like understanding a question before giving an answer. When it comes to your bed, then it is important to have a mattress, pillows, and bed sheets that are well-suited for your body and sleeping preferences.
Investing in a high-quality mattress, comfy pillows, and smooth bed sheets could improve your sleep quality and health in general.
Do you remember the last time you slept in a nice hotel room that had an amazingly clean comfy bed?
Build yourself one in your own bedroom.
7. Add Plants To Your Room
Having plants inside your home will not only improve your sleep but will make you feel better, healthier and happier in general.
Not all house-plants are suitable for your bedroom because some plants release oxygen during the night and carbon dioxide during the morning and others do the exact opposite.
Inside your bedroom, you need to get house-plants that release oxygen during the night. The best two low-maintenance plants you need inside your bedroom are Snake plant and Aloe Vera plant.
8. Use essential oils
Do not buy air fresheners from the supermarket and use aromatic essential oils instead. They will not just make your bedroom smell good but will also reduce your stress levels and help you sleep better. There is a wide range of essential oils and many different ways to use them. The two essential oils that are ideal for stress-induced sleep problems are eucalyptus oil and lavender oil.
Before you go to sleep, put two drops of eucalyptus oil on your palms, rub them together and take a couple of long deep breaths. By doing this, you will open up your respiratory system and allow yourself to breathe better during the night.
Lavender oil is one of the most effective essential oil out there for stress-relief. You can heat it up in a ceramic oil burner that uses a candle to diffuse the scent inside your room. All you have to do is mix a few drops of the oil with some water at the top of the burner and light up a candle under it.
Our ancestors used to go to bed as soon as the sun went down. They didn’t have the internet, TVs, Memes, Netflix or YouTube.
It is always tempting to watch something entertaining in the evening after a long day or scroll through a social network to read posts and articles.
You can still do all of that if you want to, but it is important to avoid doing it directly before going to bed.
Ideally, you should try to avoid using your smartphone, laptop or TV for at least 1 or 2 hours before your sleep. This will allow your brain to cool down and prepare to shut down.
10. Take a Hot Bath or Shower
Having a nice hot bath or shower in the evening will relax your body muscles before getting into bed. Furthermore, the steam will open up your respiratory system and allow you to breath better and eventually sleep better.
You can make your baths or showers more entertaining by adding relaxing music, aromatic light candles and bath salts to them.
Your body deserves a decent healthy treat after a long day of hard work.
After having a nice hot bath or shower, you can try to do some yoga or any kind of lightweight stretching exercises. You can combine them with simple deep breathing exercises to reach a maximum state of relaxation before closing your eyes.
Additionally, you can listen to guided meditation and try to stop thinking about what you have done during the day or have to do the next day.
Combining yoga, meditation and breathing exercises is an effective simple way to relax your body and mind before sleeping and will help you deal with your sleep anxiety and insomnia.