We've all gone to bed at a reasonable time with the hope of getting a great night's sleep. Sleep is essential, especially after a stressful day! How many times have you lied down in bed only to spend the next few hours tossing and turning with a nervous feeling in your chest (heart palpitations), and shallow breathing? I've been there and it is the worst. Could it be our dear friend anxiety knocking at our door? Unfortunately, anxiety and sleep are closely linked together and if we aren't taking care of ourselves, it ends up taking a major toll on our bodies.
According to research,
"the brain's prefrontal cortex (associated with emotional regulation and ability to de-escalate anxiety) can completely shut down after a sleepless night. The next day, your mind and body must work overtime to regulate stress. Anxiety may increase your existing stressors if you were already anxious to begin with."
You would understand this intensity if you have ever repeatedly watched the clock during a stressful night to see the hours whizzing by, only to be met with more anxiety about the lost sleep. Researchers have also found that deep sleep inhibits anxiety. Anxiety levels drop when you have a restful night.
So with all that being said, if deep sleep is critical for anxiety reduction, how does an anxious person actually get good sleep?
The key is practicing good sleep habits. Much like a fad diet, popping a sleeping pill will only work for so long. Long-term lifestyle changes should always be the solution. I know, how annoying, but things will get easier with a few simple changes.
ROUTINE AND STRUCTURE
I'm going to write something you don't want to read. PUT YOUR PHONE DOWN! If you spend time scrolling through Instagram while in bed, your mind will continue to run as you try to fall asleep. Try committing to making small adjustments like reading before bed instead of scrolling social media. Or try turning off your phone 10 minutes before bedtime and work your way up from there (set a goal of no electronics for at least two hours before bed). Stay away from setting extreme rules for yourself like ‘no social media at night!’—it’s likely not sustainable, and you’ll slide right back into your regular routine. Watch your screen time in general: phones, TV, laptops, etc. Screen time within a two-hour window of bed can begin to seriously disrupt the body’s ability to produce melatonin naturally. Again, small adjustments here are better—if you have to be on your computer late at night, try blue light-filtering glasses—there are so many cute styles on the market now!
USE TOOLS TO SUPPORT
CBD works wonders, yall! Cannabinoids work with neuroreceptors in the brain to regulate anxiety and relax the body. I take CBD drops in the afternoon and evening to assure I can rest easy at night. Essential oils and diffusers are great. Scents like chamomile, peppermint and lavender offer great relaxation benefits, plus your place will smell amazing! I normally turn mine on at about 9pm as I wind down for bed.
ADDRESS WHAT’S KEEPING YOU UP AT NIGHT
Here's the big one: if you're super anxious about something and it's keeping you awake at night, you need to do something about it. Our anxious thoughts and feelings will always find a way to interfere with our sleep in the evening. Therapy helps with the big things (insecurities, work/life balance, relationships, etc), but another way to help with anxiety is to include affirmations in your daily inner dialogue. Daily affirmations will allow you to take ownership of your thoughts, change negatively patterned thinking, and create space in your mind to gently drift off to sleep.• Never underestimate the power of breathing exercises! As you’re preparing for bed, begin taking a few deep breaths. Focus on the depth and expression of your exhales, allowing each breath out to release any stress or tension you’ve accumulated from the day. As your body begins to relax, gently repeat your affirmation in your mind on loop. Don't worry too much about pace or frequency; simply allow the affirmations to flow in tandem with your breath. Imagine these words melting off of you, relaxing you, and encouraging you to fall into a deep sleep. They've got amazing meditation apps for this as well that you can play as you fall asleep. I use the Aura and Headspace apps often for this.
Ultimately, this is improving our mental health. If we can’t achieve relaxation without good rest, and vice versa then it's time to shift our habits in a major way. Comment below with any helpful tips you have on achieving quality sleep.
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