5 Ways to Fall Asleep With Severe Anxiety
When you struggle to fall asleep night after night due to severe anxiety, you may find your symptoms getting worse; lack of sleep is one of the main causes of stress. But when beating your insomnia seems nearly impossible, the need for sleep and the lack of it can cause a vicious, anxiety-ridden cycle. Regardless of what's keeping you up in the middle of the night, there are tricks and techniques to get back to sleep.
1. Get in a Pattern
Having a schedule of when to wake up and go to bed every day is the best way to regulate your body and get the appropriate amount of sleep. Design a plan that fits your lifestyle and sticks to it, even on weekends.
2. Reduce Caffeine Intake
As a general rule, don't have coffee or any other caffeinated drink after 4pm. Adjust this time accordingly; your personal bedtime may call for an earlier or later cut off. Gradually reducing your 3 a day soda habit can also improve your sleep anxiety.
3. Turn off Electronics
At least an hour before you plan to go to bed, turn off all your electronics. This means computer, TV, and phone; the light from these devices increase chemicals in the body that signal it's time to wake up, not fall asleep. If you find your anxiety increases when you're not able to check these portals, make time first thing in the morning to read emails and respond to phone calls.
4. Watch Your Health
Try to get exercise in every day; when your body is fatigued from the daily movement you're more able to allow it rest at night. Also, eat right to ensure proper nutrition levels in the body; when your body is nourished it performs correctly, reducing your anxiety.
5. Medicate
Medication may be a last resort, as it's not a pattern that those suffering from chronic panic disorder will want to develop. Prescription anxiety medication as well as sleep aids are powerful and work well, but Using natural relaxation herbs such as melatonin or valerian work well and can be used to help you fall asleep with fewer side effects.
Photo: Public Doman Pictures
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