Many people face the problem of sleep anxiety, or the worrying or fear of your inability to sleep. You can read more about what sleep anxiety is here. Sleep anxiety is more or less a bad habit rather than a physical or mental illness but it will be easier to deal with if you face it as a medical condition. This however, doesn’t mean its not scientifically treatable, in reality its not a major problem that will stick with someone no matter what they do. Most treatments are a mix of a couple different techniques and medicines. Some of theses treatments are very easy with little to no therapy or medicatiom and some are a little more difficult to deal with. With advances in technology and medical research it is becoming much easier as a whole to treat sleep anxiety. Continue reading for treatment options…
Treating Sleep Anxiety
Change Your Sleep Routine
Like I said previously treating sleep anxiety and insomnia can be very simple. It can be as easy as simply changing up your daily routine to promote better sleep at night. One way to do this is exercise during the day. Exercising through your day helps to tire you out so you aren’t “too awake to sleep” causing you to not only get to bed earlier but also sleep better throughout the night. You can also do something “boring” before bed. Most commonly people will read a book before bed. Another tactic to try is keeping any distractions out of your bedroom such as your laptop, cellphone, etc. If your phone is lying right next to your bed you may feel the urge to surf the web, read emails, or even check your schedule and stress yourself out right before bed which promotes unhealthy sleep. I can tell you from personal experience that having distractions hurt. I would always have my phone next to my pillow and even my laptop on my bed either watching videos or just surfing the web. It seems harmless to “just check something quick” but one thing leads to another and next thing you know its 4am and you have a long day ahead of you which just adds to your stress and anxiety. The main focus and most important thing when trying to kick sleep anxiety is to be as fully relaxed as possible.
Use Relaxation Methods to Relax Before Bed
As stated earlier the key to beating sleep anxiety is being relaxed as a matter of fact they are exact opposites. There are plenty of ways to help relax before bed all of which will promote healthier sleep and more of it. One common tactic is to use soothing sounds which can be in the form of a cd, smartphone app, and/or web-based. Everyone has different preferences to what sounds calm them down. Some people enjoy the sound of rain coming down, others prefer ocean waves, or even soothing little melodies. Everyone is different so you will have to use trial-and-error to see what you prefer. There is a great free app for this called “Relax Melodies” and it is available on both iPhones as well as Android. The only things I would recommend is keeping the volume down low so it does not become a distraction and if you use your laptop or smartphone to keep them out of a reachable distance so you don’t feel the urge to do other things with them.
Other things that help people relax can be as simple as having some warm milk or hot cocoa. If you choose to have a drink or eat a snack make sure it is light and does not need excessive energy to digest. The main concern you have to worry about with using food based relaxation methods is to avoid sugar and most important CAFFEINE! Caffeine will make it increasingly difficult to settle down and eventually fall asleep.
Sleeping pills can be effective in fighting sleep anxiety but be careful not to use these as an every night ritual. The less medication you will have to use the better results you will have in the long run. With the amount of natural cures, you shouldn’t have to worry too much about using any medication. I recommend going to your doctor before even trying medicine to see if there is a better way or if there will be any complications with the medication you would be taking.