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Sep 27, 2024
You are exhausted, yet sleeping feels impossible. As soon as you hit the bed, your mind starts racing, and before you know it, you are wide awake, and it’s already 3 am.
Sleep anxiety can turn your peaceful sanctuary into a battlefield.
The statistics reveal that more than a third of Americans sleep less than seven hours each day. And about 30% of adults have insomnia symptoms.
Don’t worry! There are several ways to overcome this frustrating issue. Let’s read through and find out some interesting and practical ways to banish your bedtime blues.
But first, let’s understand in detail:
What is Sleep Anxiety? How Does It Feel Like?
Sleep anxiety is a common problem and mostly increases when the distractions during the day fade away. The more you stress about sleeping, the harder it gets. You may start thinking, “What if I am unable to fall asleep?” and ponder over the stressful events of the next day.
This form of insomnia can appear in many ways:
- Your mind may race with thoughts about relationships, health, work, or family.
- You may get uncomfortable, tossing and turning.
- Your muscles may stiffen, and your body tenses up with the stress you are holding.
- In the end, you may start obsessing over the consequences of lost sleep.
This strain becomes very exhausting. Sleeplessness can affect your daily life activities, cause fatigue, and impact your overall well-being.
Why Do You Get Anxious While Sleeping?
You feel consumed with worry just as you hit your head on the pillow. There are many reasons for this.
It could be due to:
- Emotional issues
- Depression and anxiety
- Excessive screen time
- Caffeine and alcohol consumption
- Noisy sleep setting
Sleep anxiety isn’t just about overthinking while going to bed; it could stem from several reasons. Recognizing the cause is quite crucial to prevent future triggers.
5 Easy Ways to Overcome Sleep Anxiety
Being in desperate need of sleep and dealing with anxiety can feel utterly defeating. Below are proven ways you can use to banish bedtime blues and maintain a relaxed state of mind.
1. Upgrade to Organic Mattress
It all starts with where you lie at night. A good-quality mattress can be a game changer, but an organic mattress can bring you a peaceful night’s sleep every day.
Eco-friendly mattresses are free from harmful chemicals and are made out of natural fibers, like cotton, wool, and latex. These materials are naturally breathable and regulate body temperature while providing a comfortable sleep surface.
If you think about it, it’s a simple yet effective swap that can reduce your sleep anxiety. Additionally, knowing that you are sleeping on an organic mattress provides a layer of mental peace.
2. Weighted Blankets
Tossing and turning and failing to sleep? Try a weighted blanket. These blankets are filled with tiny beads that provide deep pressure and a calming sensation, similar to a hug. These blankets have shown positive outcomes for several people failing to sleep faster.
Weighted blankets calm a restless body, which further reduces anxiety and sleep troubles. These blankets have the benefits of deep pressure therapy.
Get a weighted blanket, toss it over yourself, and feel the weight easing you into relaxation. This comforting weight is 10% of your body weight.
3. Sleep Podcasts
We tend to think that we need a quiet place to fall asleep, but studies have shown that sounds can actually help in shutting the eye.
You can turn to sleep-inducing podcasts that feature calming stories, deep breathing techniques, or guided relaxation. These exercises take your mind off distracting thoughts.
What to try?
Sleepy: Narrates in a slow and calming voice classic literature to help you drift off.
Sleepy Time Mumbles: It’s a lighthearted podcast where the host talks about nothing important.
Nothing Much Happens: Narrates a simple and peaceful story created to calm your mind.
Just hit play and let the gentle voice drift you to sleep.
4. Sleep Yoga
Sleep anxiety can be more than just fidgeting through the night; lack of sleep can lead to risks of high blood pressure, diabetes, or depression. To attain a peaceful sleep and stop your mind from wandering off, try sleep yoga.
Yoga Nidra or sleep yoga is a modern take on guided meditation to bring you into a state of deep relaxation. Unlike yoga, there’s no physical movement involved. Instead, you lie down, focus on your breathing, and follow the instructions to mentally relax each of your body parts.
Practicing every day for 10-20 minutes can lower your anxiety and improve your sleep schedule with time.
5. Calming Sleep Environment
Does your bedroom feel chaotic? A messy room can cause anxiety after a stressful day, and your brain can signal, “It’s time to relax.”
Make your bedroom like it’s your sleep sanctuary-
- Dim the lights
- Tidy up before going to bed
- Add some calming scents, like lavender or sandalwood oils
When your brain associates your bedroom with rest and calmness, it becomes easier to wind down.
Concluding Note
Dealing with sleep anxiety can surely be overwhelming. Don’t worry, you are not alone; we have all been there and struggled our way. By making small changes like upgrading your existing mattress to an organic one or listening to calming podcasts, you can achieve more peaceful and uninterrupted sleep.
Remember, sleep is essential for your well-being. With some patience and the right means, you can banish those bedtime blues and wake up feeling refreshed.
Sleep tight!
