7/26/2023 0 Comments Anxiety insomnia help![]() Start with your toes, and concentrate on completely relaxing every one of them individually. Another good mental exercise to do is to relax every part of your body, one at a time. Every time a negative thought crosses your mind, acknowledge it, and imagine putting it in a mental trunk and locking it with a key to keep it safe until the next day when you can take them out and look them over. Do Mental Exercises - Try laying calmly in bed while doing a visualization exercise such as the following.You can also jot down any urgent thoughts you have while getting to sleep that you need to remember for the next day so that the idea of forgetting them doesn't bother you either. Write down anything that is bothering you, along with a possible solution for each one. Keep a Journal - Writing in a journal before you go to sleep is a great way to work through the troubles and concerns you may have encountered over the course of the day.Zero visual stimuli are proven to improve the quality of sleep. The less light in the room with you, the less your eyes have to catch and interest them. If light is coming in through your windows, get thicker curtains or pin up a blanket as a short-term solution. ![]() Turn Off ALL Lights - This means your TV, your phone, your lamps and everything else you can: covering anything that has a glowing red or green light with tape is a good idea, too.A routine of going to bed at a certain time can be comforting as it becomes familiar and a mark of accomplishment as you triumphantly click the light off at the time you have set for yourself and will train your brain over time that it needs to shut down when you want it to. Set a Regular Bedtime and Stick To It - If you go to bed some nights at 10 pm, some nights at 2 or 3 am, your body will get confused about when to be tired and when to stay awake.If purchasing tea, double check to ensure it is decaffeinated. There are also special blends of tea designed to help you sleep, such as Sleepytime tea. The warmth of the tea can have a comforting effect as well, as warmth causes your muscles to relax (whereas cold causes them to tense up and shiver to send more heart-warmed blood to heat your extremities). However, you can drink decaffeinated tea with a soothing flavor such as chamomile or peppermint. You should keep yourself caffeine-free for at least 4 hours before bedtime. Drink Decaffeinated Tea - Drinking caffeinated beverages in the evening when you have insomnia is never a good idea.Improving your physical health by eating properly is an excellent way to reduce your anxiety by reducing any extra strain unhealthy eating was putting on your body. This habit can also be good for your figure, as a smaller meal at dinner gives your body less fat to hold onto (you burn more fat when awake and active than you do while you're asleep and inactive). That is because eating a large meal before dinner gives your stomach too much digestive work to do while you sleep to allow you to rest comfortably. In Mediterranean countries, which are known for their healthy lifestyles and eating habits, lunch is usually bigger than dinner. Eat Lighter Dinners - Try eating a more substantial lunch during the day, and a less substantial dinner before bed.Running also releases endorphins in the brain, which are your brain’s happy chemicals and can help balance out any sad or anxious chemicals your brain may be prone to producing. This will work your muscles and keep them in shape while also tiring them out and giving your brain a good reason to want to shut down for the night. Go Running - Don't run right before bed, since it will get your heart rate up which may cause you to stay up later, but do run a few hours before your bedtime, ideally before dinner.The following are some of the more effective, simplest strategies that you can start doing today to curb your insomnia and start sleeping better. Certainly, there are going to be times in life when you simply can't sleep - if you're uncomfortable, or you feel sick, etc., then you may not fall asleep for reasons that are not necessarily anxiety related. One of the problems with insomnia is that it often feels like it's something out of your control. The following article will cover ten things you can do to help yourself sleep when your anxiety and insomnia would rather keep you awake. To give your body a chance to recover from the extra stresses you are at risk for having to deal with every day it is essential for you as an anxious person to learn to manage your insomnia. Anxiety sufferers who spend many of their waking hours in states of mental and physical distress cannot afford to lose sleep to anxiety-related insomnia. It is especially draining when you suffer from anxiety. It is always difficult to cope with insomnia. ![]()
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