If falling asleep has become one of the most challenging parts of your day, you’re not alone. Thousands of people that suffer from anxiety and panic attacks find it very difficult to end their day comfortably and may not be getting enough high quality sleep on a regular basis.
Sleep deprivation not only makes you more irritable and tired the following day, but may also be the reason why you’re experiencing high levels of anxiety on a regular basis.
Here are some other ways you can encourage deep sleep and get the much-needed rest you need:
1. Don’t force it. Try and avoid thinking about not being able to sleep when you’re tossing and turning at night, and just relax. Say to yourself “If I sleep I sleep great -if not I will always manage”. Forcing sleep is more than likely to backfire and make you feel more anxious about your situation.
2. Exercise more. Exercising regularly is a proven way to enjoy deeper sleep. Try exercising in the early morning or late afternoon so that it’s easier to wind down near the end of the day.
3. Steer clear of caffeine, alcohol and soft drinks. These substances can compromise the quality of sleep you can enjoy on a regular basis.
4. Practice deep relaxation exercises. Take the time to meditate or do some type of light stretching exercise before bed so that you can induce a state of deep relaxation. This will help you enjoy a better quality of sleep more consistently.
5.Have a warm bath 20 minutes before bed. Add several drops of lavender oil to help your muscles relax.
6. Maintain a regular sleep schedule. Try and go to bed and wake up at the same time so your body adapts to a healthy cycle.
Getting to Sleep When You Have Anxiety
For many people who deal with anxiety and panic attacks on a regular basis, night time can be a particularly difficult time of day because they are unable to fall asleep naturally. Not getting enough sleep can take its toll on your health and well-being, and can even increase the risk of an anxiety or panic attack in the near future.
People stay awake at night for a number of reasons. They may be fearful or worried about an upcoming event, or they might simply be worried that they can’t sleep and won’t be able to perform at their best the next day. It’s a difficult situation to be in, but there are several ways to fall asleep naturally so you don’t have to take sleeping pills or any type of drugs.
One of the most important steps you can take mentally is to simply presume that you won’t sleep. This sounds like the opposite of what you are trying to accomplish, but the goal here is to break out of the pattern of pressuring yourself to fall asleep. A good night’s sleep isn’t guaranteed, but you have to surrender your inability to sleep in order to put your mind at ease. I talk more about this strategy in my book, Panic Away.
There are also several strategies you can use on a nightly basis to wind down and encourage the sleep state. You can:
* Take a hot bath or shower and allow your muscles to relax
* Eat foods that contain tryptophan (try a small turkey sandwich)
* Eliminate TV and time at the computer for at least one to two hours before bed
* Avoid heavy exercise in the late evening
* Eliminate caffeine from your meal plan after 3 p.m.
Just remember that you will fall asleep eventually, and you need to trust that your body will get the sleep it needs each night. Free yourself from the vicious cycle of trying to get asleep and getting frustrated over not getting enough sleep so that you can start getting the quality sleep you need every night.
For more tips for anxiety free sleep, watch this video – Sleep, Anxiety and Insomnia: How to Sleep Better when You’re Anxious
By Barry McDonagh, who is an international panic disorder coach. He created the Panic Away program to help people around the world deal with their anxiety and avoid panic attacks – a subject that he is personally attuned to because he himself found that he was prone to these issues since he was young. His hatred of his powerless lead him down the path of finding natural ways to treat himself without having to depend on expensive medications.
His informative site on all issues related to panic and anxiety attacks can be found here: Natural Anxiety Remedies – How to Get Anxiety Free Sleep?