Sleep has become a public health crisis, with world health organisations increasingly investigating its effect on psychological well-being. The journey towards health needs to divert from the focus on quick-fix diets and weekly boot camps to the core ingredient of your day – and it’s not too difficult! Treating an anxiety disorder in itself can be a long process that can stem from multiple personal experiences; however, resolving the issue of sleep is essential for any progress at all. Here are a few ideas on how to regulate sleep and fall asleep faster.
Eat Well & Stay Active
Skipping the gym might be a great excuse for a sleepless night. However, a little exercise can make you feel better and leave you feeling more positive and stronger, helping you to embrace the day and prepare for a restful night’s sleep. It’s best to avoid vigorous or intense workouts when tired, as pushing yourself beyond your physical limits can make you more run-down and exhausted, and therefore more exposed to injury. Instead, opt for a slow yoga flow, brisk walk, or gentle Pilates, which are beneficial for boosting immunity, diminishing physical tension, and improving mood.
Additionally, overindulging and overeating, particularly rich comfort foods, is also likely to interfere with your sleep. A light, simple, and nourishing breakfast provide a natural energy lift and will help you recharge quickly and navigate the day with ease. It’s also helpful to avoid eating right before bed. Often busy and tough days leave us eating later in the evening, but it has a negative impact on our digestive systems. Try not to eat heavy meals after 8:00 p.m to give your body time to digest and rest properly. If you are feeling hungry, make sure to choose healthy snacks like fruits or vegetables.
Studies have shown that caffeine compounds remain in your system for up to 6 hours, regardless if you no longer feel its effects. Even if you do feel exhausted, with caffeine lingering in the brain, you won’t get a rested night of sleep, and can still wake up tired – often then resolved by drinking more coffee. Your anxiety before bed is also heavily affected by caffeine, as it is a stimulant which feeds your fight or flight responses, therefore inducing the symptoms of stress. Therefore, try to refrain from the coffee intake at least six hours before bedtime, including beverages like tea, energy and soft drinks.
Try Out Aromatherapy
While people generally associate essential oils with aromatherapy for relaxation, they have been proven beneficial for treating various issues, including pain, digestive problems, bacterial infection, and sleep disturbances. Consider adding a few oil drops in a diffuser or on your pillow, like lavender, chamomile, bergamot, or frankincense for a night of better quality sleep.
It is a natural way to fight insomnia, alongside CBD oils. They are reported less harmful than most drugstore products, many of which are highly controversial and dangerous for the environment. Although CBD isn’t essential oil, it is extracted from hemp and concentrates all benefits of hemp without any side effects. Using CBD oil for anxiety is proven to relax body and mind and reduce stress and tension as well as relieve pain and chronic aches, regulate sleep, among other useful functions. Plus, it is well-tolerated in large doses, which means that long-term uses will not be dangerous, except when taken with different types of heavy treatment. You can buy CBD oil and add a few drops to your diffuser or spray onto a pillow before bedtime to help reduce tension and unwind.
Establish A Sleep Ritual
Insomnia can usually be caused by anxiety, so try to create a routine before going to bed. Having a soothing ritual before bed can help to calm you down and “put away” the day. It can be anything like taking a bath, reading a book, or drinking a small cup of warm milk or herbal tea which will signal your body it’s time for sleep and you need to slow down and relax. Also, try to stick to consistent sleep patterns by going to bed and waking up the same each day, as your body will get used to sleeping at particular times, making it easier to drift off to sleep.