Sleep Advice for Individuals with Anxiety

Between hectic work schedules, busy social calendars, and news from all sides, getting a full night's sleep is no easy task these days.

Sleep disturbances (e.g., being unable to fall asleep or stay asleep) are especially common among individuals with mental health disorders. And with the immense desire to achieve that precious rest, many of us also develop a different kind of sleep anxiety (technical term: psychophysiological insomnia).

For example, it is not uncommon for your desire to sleep to become its own source of anxiety. Some begin to feel tense knowing that bedtime is approaching. And then there is the particular frustration of waking up during the night, only to become anxious and unable to fall back asleep with dread about how tired you will be the next day.

Therefore: Sleep, so crucial and wonderful when one can sleep peacefully, can sometimes be a nightmare for people prone to anxiety.

But do not give up. Here are some tips for a better night's sleep – especially if you are dealing with anxiety.

Maintain a schedule: go to bed at the same time every night and wake up at approximately the same time, including weekends.

Maintain a ritual: every night before going to bed, do the same things, so the 'ritual' sends the message to your body that it is time to rest.

Keep your room at a cool temperature: the human body tends to sleep best at temperatures between 16 and 22ºC, but this can vary between individuals. Discover yours.

Exercise, but be mindful of the timing: exercising too close to bedtime can make it difficult to fall asleep.

Avoid blue light: the type of light emitted by your phone and laptop can inhibit your body's natural melatonin production. So, stop looking at your phone an hour or two before bed. Especially social media.

Practice good body posture during the day: to avoid muscle tension.

Try practicing meditation: it reduces symptoms of clinical anxiety.

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