Are you having problems with insomnia, anxiety and having an honest night sleep?
A couple of years ago my sleep hygiene and anxiety were terrrible! I couldn’t nod off for hours, my heart was racing, I couldn’t normally breathe, i used to be sweating and uninterested in counting down from 500…
But I can’t say that it wasn’t my fault. It definitely was in some ways. I just wasn’t aware enough of it. I remember days once I have had an awful night sleep before and that i just couldn’t be productive, creative, not even talking about happiness and good mood.
On top of that – panic attacks from my bad, bad anxiety. They made me to awaken after every 2-3 hours, and you'll only imagine how tough it had been to nod off again AFTER THE PANIC ATTACKS.
I know what proportion discomfort insomnia + anxiety can make and the way grouchy you awaken within the next morning, so i would like to assist you together with your sleep hygiene.
Why Sleep Is So Important?
Sleep is SOOO! important for our physical and emotional well being. Good sleep provides us with essential memory processing, repairs our bodies, regulates our weight . Lack of sleep drastically affects our mood, cretivity, brain function.
That’s why after a brief night of sleep we feel sluggish while making poor decisions, feeling so down and tired, exhausted and not well in the least .
I truly believe that an honest night sleep may be a foundation of health not just for our brains, but also overall life. Sleep plays such an enormous role for expierencing an honest life in several spectrums, for living to the the fullest.
Natural Healing
Unfortunately, there are plenty of people that can’t nod off in the least once they are having a robust anxiety. in order that they address medication.
I am an enormous fan of holistic living, holistic health and natural healing. So I didn’t want to start out using medication. and that i didn’t, and still managed to heal my sleep issues and terrible panic attacks.
Today I can luckily say that I not look for answers of the way to sleep better once you have an anxiety and panic attacks, so I hope this blog post is that the most precious answer you'll find for your own sleeping issues!
I have collected best tips which can assist you have an honest night sleep even once you can’t nod off , you've got anxiety and you're uninterested in counting endless sheeps!
Let’s have an honest , farewell sleep together!
How To Sleep once you Have Anxiety :
5 Tips For a relaxing And Restful Night Sleep
1. CREATE A BEDROOM SANCTUARY
Let’s just start with creating our enviroment the place you only want to return after the productive and perhaps hard day, and jump into your bed while enjoying being there. Bedroom must be your sanctuary, an area you recharge your batteries, peaceful and relaxing.
Before the bed, I invite you to try to to this stuff :
- Open your windows to let in cool, fresh air
- Tidy up a touch , so you don’t need to be more anxious about your messy room (Messy room has something to try to to with messy mind, and that we don’t absolutely need that, right?)
- Change your bedsheets for feeling a touch extra than usual
- Use a diffuser with essential oils (I recommend using lavender oil, it's great for relaxation and peaceful mind)
- Get the proper lighting – use salt lamp (research shows us that we'd like to organize our selves for a sleep in slightly dark environment, otherwise bright lamps and lighting confuses our bodies, so we expect it’s daytime)
Talking about salt lamps, they're my favourite! i really like how relaxed they create the place. And himalayan salt lamps are so healing that they release anxiety.
- purifies the air
- balances hormones
- improves sleep (yay!)
- decreases stress and anxiety levels
- reduces headaches, migraines and cold
- improves breathing
- increases blood flow
and so far more ..
This is the salt lamp I wont to sleep better and reduce my anxiety and panic attacks.
2. HEAR SOOTHING MELODIES
I prefer listening some nature provided sounds, like ocean waves, soft rain, soft wind (you can find them on youtube),
3. INHALE, EXHALE
Now once we are already laid down in our beds, I invite you to breathe deep. Slow, steady, deep breaths are powerful for winding down. Breathing deep releases tension in our body while inviting the body to settle down and be within the here and now .
Tips for a breathing deep
Inhale to a count of 5… slowly
Make sure you're breathing through your nose on this one.
Hold the air in your body for a count of 5
It makes your brain absorb more oxygen and longer to process those open, full lungs
Exhale to a count of 5… slowly
Feel your stomach puff and crammed with air, while still feeling how the stomach relaxes down.
Repeat this until you are feeling how the body is released from any tension, how easily is to breathe now, and till you are feeling the foremost satisfied ever.
Remember that there are more room in our lungs than we normally use.
4. DRINK LAVENDER TEA
Lavender tea has such great benefits for an honest night sleep and anxiety relief. The lavender flowers brew into a light-weight lilac-colored tea that's known for its calming effects. The tea emits a floral scent and features a flavor that's mildly sweet.
The soothing nature of lavender may help to treat anxiety and depression symptoms and it's most well-known for its ability to assist improve sleep.
The anti-inflammatory properties of lavender work to decrease inflammation and improve circulation in blood vessels.
Brew yourself a cup of lavender tea and luxuriate in the calming benefits of this tasty tea. Simply add a couple of lavender petals to boiling water and steep for five to 10 minutes.
Add a touch of lemon or stevia within the predicament if desired and luxuriate in the delicious teacup of relaxation.
5. RESIST SCREENS
The bedroom should be for sleep, relaxation, romance… taking note of a text message are available , watching late night tv, and checking Facebook one last time while laying in bed, signals our bodies to stay awake.
It signalises body to not maintain a relaxing , winding down state.
I want to say hormone called melatonin. i feel every one , not only those who have anxiety, insomnia, panic attacks, should know more about melotonin and the way it works in our bodies.
We already talked about bright lamps, so this is often the thing – bright, shiny lights, screens before bed will lower your melotonin level, and more likely you won’t be ready to wind down and flow into sleepy state.
Screens ideally should be off 1 hour before bed.
I now turn my phone on a flight mode at a particular time. it's so helpful not just for my good sleep, but also for my brain and psychological state .
Our brains tend to measure their own life, bringing us numerous thoughts we can’t affect , so completely get off of another thought and anxiety-provider (aka phone, pc, tv) is merely good for your mental and physical being. Especially before the bed.
These are my tried-proof recommendations on the way to sleep well with anxiety and insomnia! I invite you to undertake these to ascertain if they're helpful for you also . But I can promise that non of those tips are nonsense. they need not only worked on behalf of me , but also for several people i do know .
I know, I know.. it are often so hard to sleep well with high anxiety levels, but you want to work for yourself by creating a self soothing mindset and space for sleeping well.
Every attack ends, sooner or later, but ends. Remember that by practising these self love, self care things regurarly, you're healing. From insomnia, from anxiety.. you're healing.
If you found the following pointers helpful or produce other suggestions I’d like to know!
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