Sleep is very important for our health, both for the body and for ourselves as a whole. Unfortunately, many people have trouble sleeping. If you're having trouble sleeping, you may worry that you're not getting enough rest and that you won't be able to function effectively the next day. You begin to obsess over how long you will sleep or start staring at your clock. Ironically, this stress actually makes it harder for you to sleep! In order to break out of this vicious cycle, you need to deal with the stress and anxiety in life, learn how to calm your mind before bed, and make sure your bed environment is comfortable for optimal sleep.
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Method 1 of 3: Coping With Anxiety
Step 1. Keep a diary
Try to think about all the things that are bothering you and write them down in a diary every day. Break down your worries into things that you have worked on and that you plan to tackle in the future. While you are writing, imagine that you are physically removing all the worries from your mind and transferring them to paper in your diary. This will help you to get rid of worries at the end of each day.
- Try not to leave your worries without a solution. If you can't handle it before bedtime, make a simple plan for when and how you'll handle it, so you don't have to think about it at bedtime.
- If you're worried about things you can't complete or if there's nothing you can do, such as global warming or the safety of your children on a school trip, write these down in a diary as well and instruct yourself to ignore all worries. that's when you wrote it down.
- Don't write a diary right before bed. You need to give your mind a break and forget all the worries that have been written down.
- You can also record your other daily habits, including the food you eat and the sports activities you do that day. This will help you see patterns of good or bad habits for your sleep quality.
Step 2. Calm your mind with exercise
Exercise is good for your body and mind! If you suffer from anxiety, try exercising regularly for at least 30 minutes at a time. These simple lifestyle changes can help your body deal with stress.
Avoid exercising before you go to bed. It's best to give your body time to cool off after a workout, well before you're ready to sleep
Step 3. Face your worries
If your thoughts are racing with anxiety or obsessive thoughts, sometimes the best way to beat them is to admit that they are happening and try to ignore them. The next time you feel worried for no reason, control that worry by letting yourself know that this is an obsessive thought and push yourself to conquer the worry at hand. Then, take your mind off those worries by looking for other activities or thoughts that are more relaxing.
- Repeating certain mantras to yourself can also help. Try saying things like: “I have obsessive thoughts about _. I don't have to worry about _, so I'll just think about _.
- Also take time to analyze your concerns and think about why they aren't productive things to worry about. You can try repeating certain mantras in your mind, such as: "Worrying about _ is a waste of time because of _."
- If you find a concern that is worth thinking about and requires action, focus your energies on thinking about a solution to the problem, not on all the bad things that might happen. Once you've figured it out, say to yourself, "I don't have to worry about _ anymore because I already have a plan for dealing with it."
Step 4. Lower your sensitivity in the unknown
If you're easily worried about an uncertain future, try talking about those worries over and over within yourself. When you do, tell yourself that you really don't know what the future holds, and that you can accept the uncertainty. Gradually, your mind will become more comfortable with the uncertainty that has been haunting you and you will move on to the next thought.
Step 5. Allow yourself to be emotional
Your worry can show on your face even if you try to suppress it, such as an expression of anger or sadness. Don't be afraid to express your feelings or cry when you're feeling down. Letting go of these emotions will help you feel better!
While it is important to acknowledge your emotions, it is equally important not to allow yourself to dwell on negative feelings, as this will only make you more anxious. When you acknowledge your feelings, try to do something to get rid of them. If you're lying in bed, try to think of something that makes you happy to improve your mood
Step 6. Seek professional help if you have depression and anxiety disorders
Many people who suffer from chronic insomnia also suffer from clinical depression as well or anxiety disorders. Doctors don't know for sure whether one condition causes the other, but there does seem to be a link between the two. If you take special care of your symptoms of depression or anxiety, whether it's with medication or therapy, you'll find it easier to sleep.
Step 7. Seek therapy for chronic insomnia
You may benefit from cognitive behavioral therapy if you have trouble falling asleep regularly, even though you may not have depression or an anxiety disorder. This therapy will help you identify the cause of your insomnia and change your mindset to make it easier to sleep.
Method 2 of 3: Calming the Mind Before Sleep
Step 1. Get used to relaxation regularly
It's important to get your body in the habit of getting regular sleep, especially if you tend to have trouble falling asleep. Try to go to bed and wake up at the same time every day. Following a regular routine at least 30 minutes before bed will help your mind and body get ready for bed.
- Your routine should relax you. Try to choose an activity that will help your mind to relax, but that doesn't over-excite you. Reading, playing a relaxing game, stretching a muscle, or doing a relaxing craft are all excellent choices. Choose one that you like.
- If you need extra help getting rid of your worries, take some time before bed to do a specific activity that you enjoy and that relaxes you. You can try meditating, taking a hot bath, doing progressive muscle relaxation techniques, or deep breathing techniques. Everyone is different, so try different activities so you can find the one that really helps reduce your anxiety.
Step 2. Turn off the light
Bright lighting at night disrupts the body's natural circadian rhythm. Try to avoid watching television or using the computer for at least 30 minutes before you go to bed. Similarly, it is better to reduce the light in the bedroom since a few hours before bed so that your body realizes that it is night.
- If possible, remove light from electronic devices that interfere with your sleep, such as lights from clocks and televisions.
- If you wake up in the middle of the night, don't turn on all the lights, as this will encourage your body to be active.
- To improve your body's natural circadian rhythm, expose yourself to as much light as possible during the day.
Step 3. Don't obsess over sleeping too much
While it's important to get enough sleep, it's also important to recognize that one night's sleep deprivation won't harm you. If you can't sleep, try reminding yourself that you'll still be fine the next day, instead of dwelling on the consequences of the lack of sleep.
- Constantly watching the clock will also make your anxiety worse, so don't do it.
- An occasional sleep deprivation won't harm your health, but chronic sleep disorders do. Therefore, seek medical attention if you have chronic insomnia.
Step 4. Divert your attention
Sometimes your brain just needs to focus on something relaxing so you can sleep. If your mind is constantly fixated on worrying, distract yourself by practicing one of the following ways:
- Think of a happy memory or your favorite story, and quietly imagine yourself going through the story in as much detail as possible. You can also focus on an everyday object and try to describe it in as much detail as possible to yourself.
- Focus all your attention on your body's natural rhythm and try to imagine the breath going in and out of your body.
- Keep your mind busy by thinking about as many objects that belong to the same category as possible. For example, you can name an animal that starts with the letter A.
Step 5. Get up if you can't sleep
If you've been lying down for hours and still can't sleep, it's better to get up than to force yourself to lie down worried. Try moving to another room and doing activities that relax you, such as embroidery or reading, until you feel tired.
Remember to dim the lights and avoid thinking about the negative consequences of lack of sleep
Method 3 of 3: Creating a Cozy Atmosphere in the Bedroom
Step 1. Prepare your body for sleep
Some people like to take a warm bath, or enjoy a sauna before bed. These all trigger your body's natural response to cooling, which helps you sleep better.
- Try a bath with an aromatic oil, such as lavender.
- It is important to wear comfortable sleepwear made of a material that absorbs sweat, such as cotton. This type of clothing helps you feel comfortable during sleep.
Step 2. Arrange your bedroom into a comfortable place
To get the best sleep conditions, your room should be cool, dark, and quiet. You can use a fan or air conditioner to drown out outside noise if you wish.
You should also make sure that your mattress, sheets, and pillows are comfortable. Some people get good results by keeping the area around their bed tidy. Make your bed with fresh, clean sheets in matching colors. Choose sheets that are soft and plain without motifs, and which are made of materials that are comfortable for your skin. A clean, tidy and comfortable bed will allow you to sleep or at least not interfere with your body movements on the mattress
Step 3. Use your bed only for sleeping
If you never do any activity in bed, your brain will associate it as a place to sleep only, so you will fall asleep more easily when you lie on it. Avoid other activities such as watching television, working, and using the phone in your bed.
- It is best to do nothing else in your bedroom at all, but if you are forced to do activities in the bedroom, sit on a bench or on the sofa and don't move in bed.
- Remove all non-sleeping items from your bed area. Items such as plates, magazines, computers, etc., need to be kept away. Also reduce the pile of things on the bedside table, make yourself sufficient with an alarm clock, a reading lamp, a book, and just a glass of water.
Tips
- Be careful of alcohol and caffeine because they will interfere with your sleep patterns.
- Prescription medications can also interfere with your sleep, so talk to your doctor about medications you can take before bed or switch to another medication. However, never stop taking your medication without discussing it with your doctor first.
- Try not to take a nap.
- Drink a cup of soothing tea before bed, such as Baldrian or valerian tea. Several studies have shown that Baldrian tea makes you fall asleep quickly and improves the quality of your sleep. There are other studies that don't agree with these findings, but you're welcome to try them. Cover the cup and let the tea steep for 10-15 minutes on the bedside table before you drink it.
Warning
- If you have chronic insomnia, see a doctor. You will need to be consulted to determine the cause, and you may need prescription medication to help improve your sleep pattern.
- Never take sleeping pills without a prescription.
