How To Sleep When You’re Feeling Anxious

Feeling anxious or stressed when you’re trying to fall asleep is a common struggle for many. People can feel anxious for a number of different reasons, however two psychologists have shared their five simple steps to help anyone struggling:

1. Create a bedtime routine – the key to a good night’s sleep is planning out your self-care steps and implementing them as habits. This should include eliminating caffeine before bed, having a bath or shower, putting away electronic devices and preparing your outfit and lunch for the next day.

2. Try gentle exercise – the latest research suggests that vigorous exercise should be avoided one hour before bed, where as something more relaxing such as tai chi or yoga, could help.

3. Use deep breathing – deep breathing can help you gain control over your bodily sensations, helping you to relax both your body and mind. Centered breathing is as simple as breathing in for four seconds, holding for two seconds, and breathing out for six seconds.

4. Keep your bedroom dark – the brain finds it easier to release melatonin when it’s dark, helping us to feel sleepy. When it is light, melatonin production stops, making it more difficult for you to feel sleepy.

5. Get clear on how much sleep you need – the amount of sleep we need varies between ages and activity levels. On average, adults need around seven to nine hours of sleep, whereas children need more.