How to sleep better with anxiety
According to the latest statistics, 8 in 100 people have mixed anxiety and depression, and 6 in 10 have a generalised anxiety disorder (GAD).
Sleep disturbance is a diagnostic symptom of GAD and some other anxiety disorders, so the link between anxiety and sleep is well known.
Knowing this, you can probably find solace that you are not alone with anxiety keeping you up. Sleep problems associated with anxiety are widespread. The question is, how can you sleep better with anxiety?
Get professional help
Firstly, let’s address the elephant in the room – anxiety. If you want to sleep better in the long term, you need to treat your anxiety, and just a tiny improvement in your feelings could yield significant improvements in your sleep.
The NHS lists several treatments for GAD:
- Psychological therapies – such as cognitive behavioural therapy (CBT). You can self-refer here.
- Medicines – such as antidepressants that alter certain chemicals in the brain, like selective serotonin reuptake inhibitors (SSRIs).
Speak to your GP about your anxiety and sleep as the first port of call. Your GP can recommend treatments based on the latest NHS guidance and refer you to therapists who they believe can help you the most.
Avoid social media
Social media has become an integral part of our lives, but it can also fuel anxiety, depression, and insomnia. The last thing you want is to fuel your worries!
The problem with social media is it is unfiltered and highly personable. You can seek gratification on social media and never get it, and you can see things that upset you. Worse, you can be trolled and made to feel worthless.
The less social media you use, the better.
Get a mattress you find super-comfortable
Anxiety is easily aggravated when you can’t get comfortable. If you toss and turn a lot, upgrading your mattress could work wonders for your sleep. Check out our award-winning mattresses as a starting point in your search.
Most people are well-suited to a medium mattress, with soft mattresses best for people under 130lbs and firm mattresses best for people over 200lbs. The heavier you are, then the firmer your mattress should be.
Take your mind on an adventure with a book
Anxiety manifests when you are overwhelmed with apprehension, worry, distress, or fear, and it is this feeling which keeps you up at night.
As complex as these feelings are, have you tried reading a book to take your mind off your worries and give yourself something nice to think about?
Anxiety cripples you with negativity, while a book gives your mind an escape. Taking your mind on an adventure with a story doesn’t just give you a break - it also makes you feel tired, which can help you sleep better.
Try the 4 7 8 breathing technique
The 4 7 8 breathing technique is based on pranayama, an ancient yoga practice. It slows down your heart rate and takes your mind off the worries you have.
Here’s how to do it:
- Inhale through your nose for a count of four
- Hold your breath for a count of seven
- Exhale through your mouth for a count of eight
- Repeat three times
If you struggle with these durations, try the 5 5 5 breathing technique instead (5 seconds in, 5-second hold, 5 seconds out).
Try meditation
If breathing exercises work for you, deep meditation will too. The easiest way to learn meditation is with the Balance app (Play Store, App Store), which creates a custom plan for you based on your goals (in this case, sleep).
Another option is Medito (Play Store, App Store), a non-profit app with meditation, mindfulness, and well-being activities.
Play some relaxing sleep sounds
Relaxing sounds like ocean waves, birds, and raindrops can help soothe your mind and make you drop off to sleep in a natural way.
Try Sleep Sounds (Play Store, App Store) by Craftsman Spirit. It lets you create mixes and set timers with over a hundred sounds to try.
Hopefully, this article helps you sleep better with anxiety. If it does, please consider sharing it with others who may find it helpful as well.