There’s nothing like an inviting bed and a peaceful, cool room to bring out your inner panic and racing thoughts, right? If this scenario rings true for you, you’re probably one of those lucky souls who gets anxiety and can’t sleep at night. Bedtime is supposed to be the most relaxing part of the day, and here you are breaking out in a sweat at just the thought of touching your head to the pillow.
This annoying conundrum doesn’t just affect your sleep, but it can also affect your mood, health, and ability to have a productive, enjoyable day. But we’ve got some good news: There are some things you can do to help you catch more than a mere wink of sleep at night.
Why Does Anxiety Affect Sleep?
You’re certainly not the only one with anxiety that keeps you up at night. In fact, anxiety and sleep disorders often go hand-in-hand. Those anxious thoughts you experience don’t just disappear at night. And because you’re finally still when you hop under the covers, with nothing to distract you, this is a time when your brain can go into total overdrive. Unfortunately, these troubles can get into a cause-and-effect loop: Anxiety can mess with your sleep, and sleep problems can cause or maximize anxiety.
What to Do When You Have Anxiety and Can’t Sleep
So, you know you’re not crazy. Your anxiety and sleep issues are real, and they can majorly throw off your groove during the day—or worse, cause health issues like high blood pressure, weight gain, and weak immunity. Now it’s time to stop your anxiety in its tracks by trying these tips and tricks.
1. Exercise Early in the Day
Yep, exercise does a body good. But if you’re working up a sweat late in the day, that adrenaline and endorphin dose may be keeping you up at night. Hit the gym before late afternoon if you’re having trouble falling asleep at night.
2. Create a Bedtime Routine
Just like the little tots in your life, you too can benefit from a regimented bedtime routine. Try to go to sleep at the same time and get ready for bed in the same way each night. Bonus points if your usual includes reading in bed and a warm cup of herbal tea.
3. Get a Weighted Blanket
We’re pretty sure weighted blankets could bring about world peace—they’re that good. Experience the calming sensation of a weighted blanket, and you’ll never want to go back to your old setup.
4. Meditate Regularly
Racing thoughts are a big reason why many people struggle with anxiety and can’t sleep, but you can kick them to the curb by practicing meditation at least a few times a week. Don’t expect a miracle right off the bat, though. Sometimes meditation takes practice and diligence before it pays off.
5. Minimize Stress at Night
This may seem like a no-brainer, but bedtime should not be precursed by stressful work, school assignments, family budget meetings, or friend drama. Tell those stressful situations you’ll see them another time—night is when you chill.
6. Write Down Your Thoughts
Another way to manage your anxiety at night is to set pen to paper, stream-of-consciousness style. This isn’t a time to poetically record what you got at your last birthday party. Instead, focus on pouring out all those random thoughts so you can, well, stop thinking about them.
7. Try Relaxation Techniques
There are a million relaxation techniques out there, and you just need to find the one that’s your jam. A quick Google search and a little experimentation will have you on your way to a better night’s sleep.
8. Avoid Screens Before Bed
Yeah, yeah, you’ve been hearing it for years—but seriously, step away from the smartphone, the iPad, and the TV. You’re an adult, you have self-control, and you know it’s not doing you any favors when it comes to your circadian rhythm.
9. Don’t Toss and Turn
You may think you’re more likely to fall back asleep by staying in bed, but in reality, you may just be working yourself up even more. If you wake up and don’t start snoozing again soon, skip the toss-and-turn routine and get out of bed. Try writing down your thoughts, drinking tea, or reading a book—hey, it always put you to sleep in school.
10. Stay Away From Long Naps
Ah, the glorious afternoon nap. Though it may feel good at the moment, even a 30-minute nap may be enough to keep you awake for hours. If you really can’t get by without a little daytime slumber, go cat-nap style and set your alarm to go off in about 10 minutes.
Check Out Weighted Blankets Today
Eager to start getting the best sleep of your life? Kiss that anxiety goodbye and get yourself a luxury weighted blanket from Comma Home. We offer weighted blankets for every body type and sleep preference, from cooling bamboo to ultra-soft minky. Find your weighted blanket today.