Do you feel anxious when you try to sleep? It can be frustrating. But there are ways to manage nighttime anxiety. Here are some tips to help you deal with it.
One helpful tip to reduce anxiety is to schedule a specific time during the day to worry. This may seem unusual, but it can be effective in reducing the need to worry at night. Set aside 20-30 minutes to write down everything that is causing you to worry. Once you have everything written down, go through the list and cross off anything that is out of your control. Then, focus on the remaining items and choose one that you can take action on today. Research indicates that when you get your worrying done earlier in the day, you can fall asleep in half the time.
If you've been lying in bed for over 15 minutes and still can't fall asleep, it's best to get up. Forcing yourself to sleep can cause your brain to associate the bed with stress and worry, leading to a cycle of restlessness. Instead, engage in calming activities like meditation, reading, sitting, or listening to music. Once you start feeling sleepy again, try getting back into bed.
If you are still having trouble sleeping after trying these methods, consider speaking with a therapist. Whole Wellness Counseling has therapists available to assist you in overcoming nighttime anxiety and achieving restful sleep.