Do you have trouble sleeping at night? Is your to-do list so long that it’s hard to fall asleep because your mind won’t stop racing? Do you find yourself tossing and turning, unable to get comfortable?
If you worry at night, you’re not the only one. Many people worldwide let anxious thoughts keep them up at night. However, there are ways you can reduce your anxiety and get a good night’s sleep.
Below is a list of five ways to calm down and sleep better.
1. Make a List of Things to Do Tomorrow
One of the main reasons we have anxiety at night is that we think about the things we need to do tomorrow. A mind races with thoughts of everything you have to accomplish. Thus, it’s difficult to fall asleep.
To help ease your night anxiety, try making a list of everything you need to do tomorrow. You should create the list before you go to bed. This way, you can clear your mind and focus on getting some rest. Also, make a list a few hours before bedtime, so it does not weigh on your mind right before you go to sleep.
When making your list, be specific and realistic. Write down everything that needs accomplishing, no matter how small. And don’t worry if you can’t complete everything on your list tomorrow. Just knowing that you have a plan can help reduce your anxiety. With a list, you can sleep better at night and know where to start the next day.
2. Practice Some Relaxation Techniques
Several relaxation techniques can help ease night anxiety. A popular way to ease stress is through progressive muscle relaxation. This form of relaxation entails contracting and loosening different muscles in your body. It releases the tension that builds up during the day and leads to anxiety at night. Other relaxation techniques include deep breathing exercises, guided imagery, and meditation.
Try one or all of these relaxation techniques to aid in a restful night of sleep. For example, you may find that deep breathing is effective or that you enjoy meditation. Whatever it may be, stick to what works best for you to relax and unwind.
3. Avoid Harsh Lighting
If you stare at a bright screen before bed, it could interfere with your sleep.
Avoid using screens such as televisions or computers in the evening. Avoiding them close to bed ensures a good night’s sleep. The blue light from these devices can disrupt your natural sleep cycle. So it’s harder to fall asleep. Instead, try activities that wind you down, like reading under warm lighting. Taking a bath to unwind is another way to relax.
4. Create a Comfortable Sleeping Environment
Creating a comfortable and inviting space to sleep in can also help reduce night anxiety. Make sure your bed is comfortable and your room is dark, quiet, and cool. Consider using a white noise machine or earplugs to block any disruptive sounds. You may find yourself tossing and turning. Try changing positions or using a body pillow to get more support.
Creating a comfortable sleeping environment also ensures a good mattress and pillow. Your bed and pillow should support your neck and back. If you’ve been using the same mattress for years, it might be time to get another one. Even if it’s expensive, it’s worth it to care for your health to get enough rest!
5. Use a Night Guard
Using a night guard can also help reduce anxiety and pain. Night guards are mouthpieces that you wear while you sleep. They are designed to protect your teeth from grinding and clenching. Many people tend to grind their teeth while stressed or anxious. Wearing a night guard can help reduce tension in your jaw. It also eases the pain from teeth grinding. This way, you can sleep better at night and feel more rested.
If you think a night guard might help you, consult your dentist. They can determine if you would benefit from using one. From there, they can recommend the best night guard for you. Your insurance may also cover a night guard, so keep this in mind.
Additionally, according to these Redwood City dentists, you can also use your Invisalign as a night guard if you have one
6. See a Therapist
Your night anxiety may be severe and affect your quality of life. It may be time for you to seek professional help. Talk to your doctor or see a therapist who can help you. They can help you tackle the root cause of your anxiety and develop a treatment plan. The combination of medication and therapy is an effective way to treat night anxiety.
Conclusion
Night anxiety can be a frustrating and debilitating condition. But there are ways to ease your anxiety and get a better night’s sleep. Try making a list of things to do tomorrow, practicing relaxation techniques, using a night guard, and creating a comfortable sleeping environment. If your night anxiety is severe, see a therapist for additional help. With these tips, you can sleep better and reduce your night anxiety.
