Do you toss and turn in bed at night, unable to turn off your mind and fall asleep? If so, then you may be dealing with nighttime anxiety. Anxiety can be a difficult thing to manage no matter what time of the day it comes; however, it can feel particularly daunting as the hours grow later into the evening. It might seem like an impossible task to enjoy a restful sleep while also conquering rising worries — but don’t worry! In this blog post, we will cover 10 tips on how to reduce sleep anxiety that are sure to make a positive impact on your wellbeing.
What Is Sleep Anxiety?
Sleep anxiety is a term used to describe sleep-related worries and distress that can stop someone from getting the restful sleep they need. It can focus around many topics, including stress, health concerns and other environmental factors. Oftentimes these worries keep people from being able to focus or concentrate when they are trying to sleep or wake up feeling unrested. In severe cases, insomnia or depression can develop due to the lack of quality sleep being experienced by those who suffer from it. If you think you may be struggling with sleep anxiety, seek help as soon as possible as talking it through with a professional can often be beneficial in managing this condition.
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Symptoms of Nighttime Anxiety
People often experience physical symptoms such as difficulty falling or staying asleep, increased restlessness and agitation, increased heart rate, chest tightness and discomfort in the chest cavity area, stomach ache or nausea feelings, sweating or cold flashes, trembling and shaking body parts. Emotional symptoms can include intense fearfulness to the point of panic, racing thoughts that focus on worrisome topics, being overly alert with a focus on potential threats and mistaking ordinary noises for something more sinister. It is important to seek help if you are experiencing any of these symptoms nightly to be able to manage your anxiety levels and get the focus you need during the day.
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What Occurs If Anxiety Disrupts Sleep?
Anxiety can often be detrimental to focus and concentration due to its intrusive nature. Unsurprisingly, this can also extend to how it affects our sleep. The inability to focus and concentrate on winding down before bed can mean that we can't reach the point of actual rest when going to sleep. It leaves us lying awake in bed, unable to drift off out of fear or apprehension. Additionally, the stress associated with anxiety can lead to increased cortisol levels which affects melatonin production, making it even more difficult for our bodies and minds to get a good night's rest. So, if you're feeling anxious about something as you try to drift off into sleep, focus on your breathing and existing in the present moment until you're able to comfortably reach a place of relaxation.
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How To Overcome Anxiety at Night
If you suffer from anxiety, you know how difficult it can be to fall asleep and stay asleep. The good news is that there are a few simple steps you can take to reduce your anxiety and promote better sleep.
Establish A Wind-Down Routine
One of the best things you can do for yourself when it comes to managing nighttime anxiety is establishing a regular wind-down routine. This routine should include calming activities such as journaling, yoga, or reading before bed. Ideally, this routine should begin about an hour or two before bedtime so that your body has time to relax and adjust. Doing activities like these will help your body release tension and ease into a relaxed state in preparation for sleep.
Create A Positive Sleep Environment
Creating a positive sleep environment is also important for managing anxiety at night. Before going to bed, make sure that your room is cool and dark; invest in blackout curtains if necessary! Additionally, try using soothing scents like lavender or chamomile essential oils around your bed to create a calming atmosphere; this may help signal to your brain that it’s time for rest. Taking some time to make sure that your bedroom environment is conducive to good sleep will go a long way towards reducing any anxious feelings you have right before bedtime.
Practice Relaxation Techniques
Finally, practicing relaxation techniques like deep breathing or progressive muscle relaxation can be incredibly helpful in combating anxiety at night. Deep breaths help activate the parasympathetic nervous system (the part of the nervous system responsible for relaxation) while progressive muscle relaxation helps ease tension throughout the entire body. Taking just 10 minutes out of each evening for some calming breaths or stretching exercises will make all the difference when it comes to feeling less anxious before bedtime.
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Sleeping With Anxiety
If you struggle with anxiety at night, know that there is hope. Start by learning about the issue and creating a plan for yourself to better manage your feelings of anxiety. Most importantly, ensure you always discuss any major changes you make with a healthcare provider or mental health professional who can provide additional insight into how best to overcome sleep anxiety. Taking these steps can help provide relief and ease anxiousness when trying to get ready for bedtime so that you can benefit from more restful nights of sleep. As an additional suggestion, try the Shot of Joy's Kratom & Kava Shot, a great way to get natural energy.
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