It is not unusual for people struggling with anxiety to also have issues getting the right amount of sleep each night. A lack of sleep then creates a vicious cycle of even greater amounts of anxiety and irritability. In order to break this cycle, anxiety sufferers need to be especially vigilant about getting a proper amount of rest. Here are five ways that you can help to ease your anxiety levels so that you get a better night of sleep.
Keep a Regular Sleep Schedule
One of the biggest predictors of how well you deal with anxiety is your sleep patterns. Keeping a regular sleep schedule throughout the week can have a profound effect on how rested you feel each day.
While it may be tempting to want to sleep in on the weekends, it is a better idea to stick as close as you can to your regular schedule. This means aiming to go to sleep and wake up at the same general time each day. It is also helpful to get outside in the morning and expose your body to natural light. This light exposure will help to regulate the body’s natural circadian rhythms, improving sleep patterns and anxiety symptoms in the process.
Look Into CBD Supplements
Multiple research studies have demonstrated the success that many patients have had in treating anxiety through the use of CBD supplements. Unlike tetrahydrocannabinol (THC), CBD does not cause the high associated with the use of cannabis. This makes CBD a safe choice when looking for ways to mitigate anxiety symptoms.
A full spectrum CBD oil is a highly effective way to reduce the most common symptoms of anxiety. This type of product is readily available and cost-effective. CBD is also highly versatile. Users can take the tinctures orally or sublingually. You can also choose to mix your CBD oil into a variety of beverages.
Mindfulness is the practice of paying attention to the things that you may normally rush through. This means being present in the moment and aware of your surroundings. It is easy to go through the day without being mindful of what is going on around you. Paying attention to these feelings and thoughts can help to clear your mind and reduce anxiety.
Good ways to be mindful include going for a quiet walk, engaging in meditation, and performing deep breathing exercises. The goal is to practice mindfulness throughout the day in order to bring relief to a stressed existence.
A regular exercise routine can do wonders in helping to battle anxiety. Moving your body and working up a sweat naturally releases feel-good endorphins. These endorphins will give your mental and emotional health a boost that may last for hours. In addition, the physical movement of exercise works to tire out your body so that you sleep more soundly at night.
While exercise is certainly a great way to alleviate anxiety and improve sleep patterns, it is also important that you do not exercise too close to your bedtime. Doing so may disrupt your sleep patterns even further, making it more difficult for you to get the needed rest to keep your anxiety under control. An afternoon workout is ideal if you are exercising as a means to manage anxiety and improve your sleep.
Create a Healthy Sleeping Environment
You cannot expect to get the sleep that you need to control your anxiety if you are trying to rest in a poor sleeping environment. Being purposeful about creating a healthy sleeping environment will pay off big dividends when your head hits the pillow each night.
Start by making sure that your bedroom is the ideal temperature for your personal comfort level. If you find yourself waking frequently, you may find that a white noise machine is helpful in blocking out extraneous sounds. Room-darkening shades can also be a miracle cure if you are having issues staying asleep as the sun comes up.
There is a clear connection between anxiety and sleep patterns. Working to alleviate the symptoms of anxiety will naturally improve your ability to get a good night of rest, helping you to function better during the day.