How to Sleep Better While Managing Anxiety

Millions of Americans suffer from anxiety disorders, the most common mental health disorder in the United States. Not surprisingly, the stress and worries that characterize anxiety also make it harder to sleep, leading to persistent feelings of fatigue, moodiness, and worsening anxiety symptoms.

At Atlanta Insomnia and Behavioral Health Services, our team of sleep therapists and behavioral health specialists is skilled in treating anxiety-related sleep issues. 

In this post, we offer some simple steps you can take to rein in your anxious feelings and get the sleep you need for optional physical and mental health.

Create a routine

One of the best ways to relieve anxiety prior to sleep is to establish — and follow — a calming bedtime routine. Your routine sets the stage for sleep, providing subtle cues that help you relax and wind down naturally.

Your routine begins with setting regular bedtimes and wake-up times. These simple steps help reset your body’s internal clock, making it more responsive to sleep.

Start winding down about an hour before you want to go to sleep. Use that time to engage in relaxing activities, like reading, listening to calming music, or taking a warm bath. Sticking with these habits every night signals your body that it’s time to switch from wakefulness to relaxation and, ultimately, sleep.

Improve your sleeping environment

Your bedroom is your stage for sleep, so make it as conducive to relaxation as possible. 

Use dim lighting during that hour before bedtime, and add blackout curtains to reduce light during sleep. If noise bothers you, add a white noise machine or a powerful fan. Keeping your room cool can help, too.

Skip caffeine and alcohol

Caffeine is a natural pick-me-up in the morning or during the afternoon doldrums. But to ensure better sleep at night, avoid caffeine in the afternoon and evening. Consuming caffeine too late can keep your brain on high alert, interfering with your ability to relax at bedtime. 

Alcohol consumption can also interfere with sleep, even if it seems like it’s helping you relax. Skip the nightcap and try a cup of herbal tea instead.

Practice relaxation techniques

Relaxation exercises relieve stress at any time of day, but before bed, they’re especially effective. Guided imagery, breathing exercises, and progressive muscle relaxation are all simple techniques you can practice while lying in bed. Make them part of your regular bedtime routine to help ease yourself into sleep.

Get some exercise

Exercise releases feel-good hormones called endorphins, chemicals that help you battle stress naturally. Being physically active during the day helps relieve stress that can interfere with sleep, improving sleep quality. 

You don’t have to spend hours at the gym, either. A half-hour of brisk walking is all it takes. One more tip: Aim to exercise before evening arrives; otherwise, exercise might raise your energy levels and make it harder to drift off.

Limit napping

When you don’t sleep well at night, it can be tempting to nap during the day. But daytime sleep can make it harder to sleep at night, perpetuating an unhealthy sleep cycle. 

If you must nap, limit yourself to no more than 15-20 minutes, and try to nap early in the day, not in the late afternoon or evening.

Avoid screen time before bed

The light emitted by electronic devices makes it harder for your body to produce chemicals associated with sleep. Reading stressful news or social media posts right before sleep doesn’t help, either. 

Turn electronics off during that all-important hour before sleep and choose other activities, like reading or writing in a journal, instead.

Schedule a visit with our team

While lifestyle changes can set the stage for better sleep, you may need a little extra help — and that’s when sleep therapy can help. 

Sleep therapy uses proven techniques like cognitive behavioral therapy for insomnia (CBT-I) to identify and correct negative thought patterns and behaviors associated with anxiety, developing healthy sleep habits to improve both the quantity and the quality of your sleep. 

Best of all, your therapy is tailored to your specific issues, concerns, and lifestyle for optimal results.

Don’t let anxiety rob you of your sleep

Getting regular, high-quality sleep can help you manage anxiety naturally, giving you more energy, elevating your mood, and helping you cope. 

To learn how we can help you optimize your sleep and keep anxiety at bay, request an appointment online or over the phone with our team at Atlanta Insomnia and Behavioral Health Services in Decatur, Georgia, today.