“I toss and turn for what seems like hours, but it’s really only been a few minutes. I check the clock again: 2:37 a.m. I close my eyes and try to clear my mind, but it’s impossible. My mind is racing with thoughts of everything that needs to be done tomorrow. And the day after that. And the day after that.
I get out of bed, go to the bathroom, then pace around my room, trying to tire myself out so I can finally fall asleep. But it’s no use. I sit back down on my bed and stare at the ceiling, willing myself to fall asleep. But sleep won’t come…”
Does it sound familiar? If you can’t fall asleep, you’re not alone. Millions of people have difficulty sleeping at night. While there are a number of reasons why people may have trouble sleeping, anxiety is one of the most common causes.
If you’re struggling to sleep because of feeling anxious, stressed and overwhelmed, there are a few things you can do.
Set a bedtime goal
One of the first things you can do is to set a bedtime goal. This means going to bed at the same time every night and waking up at the same time every morning, even on weekends. This may seem like a small thing, but it can make a big difference in your sleep patterns.
Avoid caffeine at least 6 hours before bed
Caffeine is a stimulant, which means it can keep you awake and make it difficult to fall asleep. If you’re struggling with sleep, avoid caffeine at least six hours before bedtime. This includes coffee, tea, soda and any energy drinks.
Take a warm bath or shower
Taking a warm bath or shower can help you relax and prepare for sleep. The heat from the water can help your muscles relax, which may make it easier for you to fall asleep.
Avoid Bright Light and Blue Light at night
Bright light and blue light exposure at night can disrupt your sleep patterns. To avoid this, avoid screens at least an hour before bedtime. This includes TVs, laptops, smartphones and tablets. If you must use a screen at night, try wearing blue light-blocking glasses.
Schedule a power-down hour
One of the best things you can do for your sleep is to schedule a power down hour before bedtime. This means turning off all screens and electronics and spending some time winding down before bed. This can be a time to read, journal or do some gentle stretching.
One way to reduce anxiety and stress is to practice gratitude. Before bed, take some time to write down a few things you’re grateful for. This can help you focus on the positive and let go of some of the worries that are keeping you up at night.
“To Do or Worry” Journal
Another way to reduce anxiety before bed is to do a “to do or worry” journal. This means taking a piece of paper and writing down everything that’s on your mind. Once you have everything written down, decide which items are worth worrying about and which ones can wait until tomorrow. Then let go of the worries that can wait and focus on getting some sleep.
Lower room temperature at night
The ideal room temperature for sleeping is between 60 and 67 degrees Fahrenheit. If your room is too hot or too cold, it can make it difficult to fall asleep.
One of the best things you can do to reduce anxiety and fall asleep quickly is to practice 4-7-8 breathing. This involves breathing in for four seconds, holding your breath for seven seconds and exhaling for eight seconds. This helps to slow down your heart rate and breathing, which can make it easier to fall asleep. Do this for at least 3-5 minutes.
Additionally, Biofeedback/Bioresonance technology may also be able to help with sleep
You can listen to your personalized sleep frequencies for 15 minutes before going to bed or while in bed, and get balanced. This should help you to fall asleep and have a restful night. Additionally, this technology can also help to reduce stress and anxiety levels, which can further improve sleep quality.
If you’re struggling to fall asleep, try some of these tips. By making some simple changes, you can get the rest you need and improve your overall health.
I hope you found this information helpful. If so, please share it with your friends and family.
Have a Beautiful Day! ❤️