When you’re having anxious, racing thoughts in bed, it’s very hard to ease them. Therefore, you end up getting less sleep, getting uncomfortable, and feeling groggy the following morning. Here are some ways you can try to calm yourself down when your anxiety upsurges at bedtime:
Get out of Bed
A lot of people stay in bed, tossing and turning, hoping that they’ll fall asleep eventually. More often than not, people lie awake for hours because they’ve made this mistake. Try getting up, taking a slow walk to the kitchen or bathroom, and pour yourself some water. Go to a different room to sit for awhile. The longer you lie awake in bed because of your anxiety, the more your body will associate your bed with being awake. Try moving around to break that cycle.
Write Down What’s Bothering You
Recognizing what makes you anxious is the first step in combating it. Assessing it mentally is certainly one way to go about it, but writing it down will help you preserve it for later. The act of reading what you wrote may help you become more sleepy.
Stick to a Schedule
Try to go to bed at the same time every night. This will make it a habit, and therefore, your body will become accustomed to wanting sleep at that particular time of night. This won’t eliminate your anxiety entirely, but having a routine is better for a sleeping cycle.
Lavender is a popular floral scent, but did you know that it aids anxiety? Try looking around local perfume shops or home goods stores to see if you can find some lavender home spray. Spray it on your pillow before you go to sleep, and the scent will immediately help alleviate your worried state of mind.
Turn off Electronics
Power down your electronics half an hour before you head to sleep. Besides keeping your mind stimulated, the glow of the screens tricks your brain into thinking it’s still daytime. Eliminate your electronic usage before bed, and you’ll have a much more peaceful state of mind.
Anxiety has a way of making our thoughts race off ahead of us the second we crawl into bed. While there’s no definitive “cure,” there are several steps you can take to help with this issue. Try to wind down as best you can and may you have pleasant dreams.