When we are in a state of anxiety one of the most noticeable signs we may first see is that we have trouble sleeping. A lack of sleep can lead us feeling tired, run down, irritable and ultimately sleep deprivation can be very anxiety provoking. Therefore it is important that you take steps in order to help yourself get a restful night sleep.
Take a look at these top tips to a restful night:
- Avoid drinks that contain caffeine as these possess stimulant properties that will prevent you falling asleep.
- Milky drinks are very helpful and have been associated with “good sleep”.
Activity and exercise:
- Activities that involve physical and/or mental stimulation help improve sleep quality (for example, regular exercise or reading).
- Moderate exercise can lead to feelings of tranquility, personal satisfaction and well-being that can help with sleep.
- Get into a regular bedtime routine.
- Go to bed and get up at the same time each day (set the alarm and get up, even if you did not fall asleep until late).
- Don”t try to catch up sleep by having naps. (If you really need one it should not last more than 20 mins).
Ask yourself the following questions:
- Is your room warm enough?
- Is your room quiet enough?
- Is your room sufficiently dark?
- Is the bed comfortable?
Only use your bed for rest, sleep or intimacy. Do not watch television, eat or do any other activity in your bed. If you do these activities, they will weaken the association between bed and sleep.
- Try having a warm bath before going to bed.
- Practicing yoga or meditation could help you to unwind your mind.
- If you find you can”t put your worries aside, set up a specific time each day to consider the issues that worry you and agree not to reflect on these thoughts at night.
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Morgan K. and Closs S. J. (1999). Sleep Management in Nursing Practice: An Evidence-based Guide. London: Churchill Livingstone.