Anxiety disorders are the most common mental illness in the United States affecting over 40 million adults [1]. Unfortunately, sleep disruption is present in almost all psychiatric disorders [2]. Likewise, research has shown that people with sleep disorders are likely to develop anxiety disorders.
As you can probably tell, there is a close correlation between the two. While there can be some debate about which comes first, there is no denying that anxiety can play a critical role in disrupting sleep at night.
If you are one of the many who are suffering from anxiety that is keeping you up at night, here are some of the top tips to reduce it.
Tips To Get Better Sleep
1. Incorporate More Exercise
One of the best things you could possibly do to improve your ability to fall asleep at night is by getting in more exercise throughout the day. Too many people spend the majority of their day sitting down and leading a sedentary life. Studies have shown that there is an association between sedentary behavior or low physical activity with 7 out of 12 sleep problem indicators [3].
Therefore, you will want to try to incorporate more exercise and movement throughout each day. This should boost blood circulation, help you tire yourself out, and allow you to sleep better throughout the night. However, you shouldn’t be exercising too close to bedtime as it can provide you with a jolt of energy that can inhibit your ability to fall asleep.
2. Improve Your Sleep Environment
Believe it or not, but your bedroom environment will dictate the kind of sleep you are able to get. Thus, you want to make it conducive to getting optimal sleep. The best way to do this is by creating an environment that is dedicated to sleeping. Meaning, you want to get rid of any electronics in your room like televisions and avoid using your mobile device in it prior to sleeping.
Likewise, you want to ensure that the ambient temperature of your room is the optimal temperature for falling asleep. Experts note that the ambient temperature should be around 60 to 67 degrees Fahrenheit to improve sleep conditions. Having colder room temperatures in your bedroom can speed up your ability to fall asleep.
3. Reduce Caffeine Intake
Unfortunately, caffeine is a stimulant. A lot of people consume too much caffeine throughout the day which can decrease your ability to fall asleep. When consumed in large amounts caffeine can contribute to increased risk factors of anxiety and insomnia [4].
4. Come Up With a Routine
By developing a bedtime routine, you should be able to make it much easier for your mind to know when to shut things off. Having a routine can put you in the right mind frame to fall asleep much easier.
5. Avoid Using Electronics Before Bed
Ideally, you want to limit the screen time you give yourself prior to going to bed. As you may have heard, blue light can mimic sunlight which can trick your brain into thinking its day time. However, using your phone can trigger anxious feelings. Whether it’s checking your work email, seeing your busy calendar for the next day, or seeing depressing world events. By doing something that causes such stimulation right before bed, you will have a much more difficult time falling asleep.
By using the tips above, you should be able to put yourself in a much better position to fall asleep faster. You can curb anxiety by getting more exercise throughout the day, improving your sleep environment, and improving your nighttime routine.
References:
[1] https://adaa.org/about-adaa/press-room/facts-statistics
[2] https://adaa.org/understanding-anxiety/related-illnesses/sleep-disorders
