Anxiety has many unpleasant and frustrating physical symptoms. You may feel like your heart is racing, and you can’t slow your breathing. Constant worry might make give you headaches and upset your stomach. And then it affects your life in other ways: relationships, activities of daily living, work, and overall quality of life are negatively affected.
To top it all off, you may also have insomnia. You spend hours awake, wishing for rest and peace. Or you fall asleep alright, only to wake up in the wee hours to toss and turn. By the time you do fall asleep, it’s almost time to get up, and then you spend your day tired and blurry-eyed.
Fortunately, there are steps you can take to manage your anxiety and insomnia.
1. Have a Physical Evaluation
The first step in treating insomnia usually involves a thorough physical examination. Even if you have anxiety, other underlying conditions could also be affecting your quality of sleep.
Overactive thyroid or fluctuating hormonal levels are often culprits. You may also have other sleep disorders, such as sleep apnea or restless leg syndrome. Take this time to ask your medical professional for their input on finding a better night’s sleep. They may recommend vitamins, minerals, or other natural supplements that can aid in sleep.
2. Treat Your Anxiety
This tip may sound obvious, but it is a vital step. Anxiety treatment usually involves learning relaxation techniques and how to tune into your body. Meditation techniques are beneficial in teaching your body to relax and let go of stress.
Your therapist can help you make the connection between your anxious thoughts and where they show up in your body. Eventually, you’ll learn to relax those particular areas. As you do this, your insomnia may begin to improve on its own.
3. Create a Sound Sleep Environment
You might have heard this many times, but that’s because it’s true. Our modern lifestyles are not necessarily conducive to assisting our sleep lives.
Sleep researchers have identified many helpful steps for achieving a restful night:
- Turn off electronics at least an hour before bedtime. The blue light they emit can block your body’s natural release of melatonin.
- Extra stimulation in stressful newscasts, action-packed movies, or emotional dramas is also not helpful.
- Create a calming bedtime ritual. In lieu of television or video games, create a peaceful evening ritual. You might take a hot bath, read a book, stretch, or write in your journal.
- Keep your room cool and dark. Only use it for sleep and not for work or electronics. Use white noise if it’s helpful.
4. Exercise
Exercise is well known for its stress-relieving effects. Whether it’s an intense run or a leisurely stroll, moving your body helps burn off anxiety energy. Focusing on your workout helps distract you from your anxiety. Your body will release feel-good endorphins to boost your mood. As your lungs take in more air, the increased oxygen in your bloodstream will also aid sleep.
5. Focus on All Aspects of Your Health
A critical step in managing your anxiety and insomnia is to nurture all aspects of your life. This approach includes staying connected to family, friends, and community. If you feel like your anxiety or other mental health concerns get in the way of this, ask your therapist for guidance.
Take the time to address any additional physical health concerns. Try to engage in activities that are important and enjoyable to you. And even volunteering and giving back can help improve your overall quality of life.
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Believe it or not, it is possible to achieve restful sleep even when you suffer from anxiety. If you’re ready to consider anxiety treatment, start your journey of healing with us. Please contact our office today.
