Sleep and Anxiety: How to get a Better Night’s Rest
Have you ever noticed that you feel more anxious when you struggle to have a good night's sleep? Or, more likely, you struggle to sleep when you are anxious? That is because sleep and anxiety share a connection, where the disruption of one often exacerbates the other. Poor sleep significantly impacts your mental well-being and your emotional, physical, and cognitive abilities. With that in mind, it is one of the foundational areas I like to focus on with my clients. We explore effective strategies to improve their sleep quality, enhancing their mental health and overall ability to handle and enjoy life. Here, I will share more about the connection between sleep and anxiety and several techniques you can implement to improve your sleep.
Understanding the Sleep-Anxiety Cycle
Occasional anxiety is a normal part of life. However, some of us struggle to sleep at night because of anxiety. In this case, some people often worry and ruminate (excessively thinking about negative thoughts that continuously loop and don't have an end), especially at bedtime. If this is you, you are not alone. I've heard countless stories from my clients sharing that they struggle to sleep because they are fixated on their past, current, and possible future concerns. In severe cases, it could lead to insomnia, a sleep disorder in which you have a difficult time going to sleep and staying asleep. Insomnia, in turn, can exacerbate feelings of fatigue and difficulty concentrating, which further worsens worry and anxiety. It's a self-reinforcing loop, which means that the more one worries, the worse their sleep becomes, and the worse their sleep, the greater their anxiety. Breaking this cycle is crucial for improving sleep quality and overall mental health.
Tips for Better Sleep
You're probably here because you know all of this. You may even have experienced it or are currently experiencing it. You're here because you want to know what to do about it. As promised, here are some tips to help you get a better night's sleep.
PREPARING YOUR BODY FOR SLEEP
We can give ourselves the best opportunity for a good night's sleep by preparing our bodies for bedtime. Here are some ways:
No caffeine before bedtime. Although some people can sleep after drinking caffeine before bedtime, this isn’t the case for most of us.
Don't exercise too close to bedtime. Exercising increases heart rate, body temperature, and alertness levels, which makes it hard to wind down and fall asleep. This is why working out earlier in the day is recommended - it helps us wake up and be more alert.
ESTABLISH A BEDTIME ROUTINE
Your body needs some time to wind down and relax. Consider creating a bedtime routine to help you wind down at least an hour before bed. Here are some things you may want to consider adding to your routine:
Take time to prepare for the morning
Hygiene
Relaxation (i.e., reading, stretching, listening to soothing music. More examples below under "Relaxation Techniques Before Bedtime")
MANAGING ANXIOUS THOUGHTS BEFORE BED
One way to manage anxious thoughts before bed is to write them down. Here are some ways:
Journaling: Transfer your worries from your mind to paper by journaling before sleep.
Scheduled worry time: Schedule 30 minutes within the day (choose the time frame) where you will let yourself worry. When approaching your scheduled worry time, set a timer for 30 minutes. During this time, you would preferably write things down. Create two columns on your paper. One column is titled “worry,” and the other is “solution for the worry,” if any. Once that timer is off, remind yourself that you've let yourself worry and to work on taking action toward what you can control and what is important to you.
RELAXATION TECHNIQUES BEFORE BEDTIME
As mentioned, relaxing your body before bedtime will help you fall asleep. Here are some tips.
Stretching promotes relaxation and reduces muscle tension, aiding the body in winding down.
Structured breathing practice: Breathing practices, such as the box breathing technique, can help activate the parasympathetic nervous system, promoting relaxation and reducing stress, thereby aiding in better sleep.
Box Breathing Technique: Find a relaxing position, close your eyes, inhale for four counts, hold your breath for four counts, exhale for four counts, hold for four counts, and let yourself relax as you repeat these steps.
Progressive muscle tension: This involves systematically tensing and then relaxing different muscle groups (foot > leg> hips/buttocks > forearms > upper arms > shoulders > chest > neck > jaw > mouth > cheeks > forehead). This reduces physical tension, promotes relaxation, and signals to the body that it is time to sleep.
Guided imagery: Decrease anxiety by shifting focus from stressors to visualizing a place with calming scenes, which relaxes the mind and body, helping them to prepare for sleep.
IMPROVING YOUR ENVIRONMENT
Other tips for improving your sleep include enhancing your environment.
Darkness signals to our body that it is time for bed. Light, in contrast, signals to our body to wake up. Consider using an eye mask or blackout curtains.
Quiet: Consider sleeping with earplugs or a white noise machine.
Temperature: A cooler room is ideal for sleep.
Limited electronics: Avoid distractions and blue light. As mentioned previously, light signals our body to wake up.
CREATING YOUR NEXT STEPS
Choose 1-3 tips from the provided to implement into your life. Be consistent with them, practice them for a minimum of one week, and note how they are or aren't helping your sleep. Adjust accordingly by replacing the tips that aren’t helpful and keeping the ones that are. If you continue to struggle, consider seeking professional help.
SEEKING PROFESSIONAL HELP
It's important to speak to your doctor if you struggle to get a good night's sleep. Long-term lack of sleep can significantly affect your overall health. Many factors can affect your sleep, such as your lifestyle habits, like food and exercise. Your current medications could also affect your sleep. Chronic sleep deprivation is linked to a variety of health complications. Ensuring that any physical concerns are addressed with your doctor can provide a better foundation for addressing your mental, emotional, and overall well-being.
TALK TO A THERAPIST
These are some tips to help you, but sometimes, they're not enough. Working with a therapist can provide you with support, clarity, and guidance. We will talk through your individual situation and determine what tools will work specifically for you. If you are struggling with the anxiety-sleep cycle, which in turn is making it difficult for you to focus, manage your emotions, and manage your relationships, reach out for support.
Conclusion
The connection between sleep and anxiety is a significant factor in our overall well-being. By implementing strategies to improve sleep quality, such as establishing a bedtime routine, managing anxious thoughts, and seeking professional help, we can positively impact our mental health and daily enjoyment of life. Remember, it's okay to seek support from a therapist if you find yourself struggling with the sleep-anxiety cycle. Prioritizing good sleep can make a difference in navigating life's challenges. If you want to schedule a free 15-minute phone consultation with me, head to the contact page to schedule your call.
