Anxiety can be a major obstacle to getting a good night's sleep. It can cause restlessness, difficulty falling asleep, and frequent waking during the night. Fortunately, there are many strategies you can use to help reduce anxiety and improve your sleep. Dr.
Howard LeWine, editor-in-chief of Harvard Men's Health Watch, recommends avoiding strenuous activity for at least an hour before bedtime. Exercise has been found to reduce anxiety and improve sleep, but it's best to do it in the morning or afternoon. Other approaches such as night meditation or yoga can also help combat anxiety. Adopting a regular sleep routine is also important.
Going to bed and getting up at about the same time every day allows the body's internal circadian clock to work better. Before going to bed, try to schedule some downtime to relax and clear your mind of any worries or concerns. Having a supportive mattress and pillow is also essential for good sleep hygiene. The right mattress and pillow should support the contours of your body and neck, keeping you cool and comfortable during sleep.
If you're having trouble sleeping due to anxiety, it may be helpful to try relaxation techniques such as deep breathing or progressive muscle relaxation. These techniques can help reduce nervous thoughts in the head so that your mind is clear, calm and positive before going to sleep. It's also important to create a dark, quiet and cool environment in your bedroom. This will help you relax and make it easier to fall asleep quickly and peacefully.
If you're still having trouble sleeping, it may be helpful to talk to a mental health professional about your anxiety and sleep problems. They may recommend medication, therapy, or a combination of both to help treat your anxiety along with your sleep problems.