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Hey I'm Dasia! Your go-to girl for anything dealing with mental health, self-care, and personal growth. I created this blog to help and inspire other women with anxiety and depression to live healthier and happier lives.

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Anxiety Vs. Sleep: 5 Tips To Break The Cycle

Anxiety

July 11, 2021

anxiety vs sleep

Today’s post is a guest post that is written by the lovely lifestyle blogger, Stacey. In this post, she gives you 5 amazing tips to help you fall asleep when your anxiety interrupts it.

Disclaimer: This post may contain affiliate links that at no additional cost to you, I may earn a small commission. Please see the full disclosure policy for more info.

I have been a problem sleeper for as long as I can remember. Even as I child I would stay up far past my bedtime staring at the walls and going over things in my mind. Now, as an adult who struggles with keeping anxiety at bay, I am a regular insomniac. However, having years of experience with poor sleep patterns, I also know what methods I can enforce to help me with this. Having both anxiety and sleep issues is like a double-edged sword but they also go hand in hand. Whilst anxieties keep you up all night, sleep deprivation causes anxiety to worsen. So how do you break the cycle? Here are my five top methods to break that Anxiety vs Sleep battle.

1. Get talking

How many nights have you spent staring at the ceiling, unable to fall asleep because your mind is going 100 miles an hour? Finding yourself in a bad anxiety spell can be as lonely as it is overwhelming. Whilst you may want to hide away from the world, talking through your concerns with a loved one or a professional can make the world of difference. Not everybody is in a position to pay for a professional as therapy is not always an accessible service but even if you don’t feel comfortable speaking to a friend or family member, there are many communities online to share your feelings.  Ever heard the saying ‘A problem shared is a problem halved’? Perhaps it’s not halved but from my experience, it definitely helps. One thing is for sure, struggling with anxiety alone is rarely a solution and you may be surprised, once you start opening up, how much clearer your mind becomes at night.

2. Focus on your breathing to quiet your mind

I recently found a feature on my FitBit where it takes you through some breathing exercises to help relax you. A smartwatch isn’t required at all, it is simply taking deep breaths for one minute focusing only on the breath you take and the 5-second pauses in between. It is an easy, relaxing method and I try and remember to do it every night in bed. Meditation is another, more methodical way of easing anxiety and has many people championing its benefits. There are some fabulous Podcasts available to help guide people through mediation if this is something that would interest you.

3. Turn off that screen

Sleep experts notoriously express the negative effects that screen time has on your sleep. The blue light emitted by your phone screen harms the production of melatonin, the hormone that controls your sleep-wake cycle. This makes it difficult to fall asleep and wake up the next day. Whilst the science backs up the need to turn your phone off a good hour before you go to bed, it’s not the only reason I think we need to limit our screen time before sleep. We collectively spend hours and hours on Social Media apps every day and whilst there can be some helpful content, there is no shortage of content that can trigger a negative response. People like to use apps like Instagram as an opportunity to showcase their life through rose-tinted glasses.

An individual, going through a depressive or anxious period, seeing this kind of content is likely to experience a negative emotional response. Not because they wish others unhappiness, but because mental health can be an isolating experience, and scrolling through this type of content is only going to make them feel more alone. Experiencing these emotions just before bed is like welcoming a night of insomnia. So, set yourself a deadline and put your phone away. There are many other things you can do to wind down without the need to scroll on your phone.

4. Try journaling

I started journaling last year and honestly, it’s one of the best things I did for my sleep pattern. Just as talking about issues with others helps, so does writing them down. A few days a week, on my most anxious days, I try to write down a play-by-play of what’s on my mind and causing me my biggest anxieties. Sometimes the answer to that is an “I don’t know” but even acknowledging that is a good step. Writing is a therapeutic activity, it takes you out of your own head and gives you something to do and focus on. Gratitude journaling also has proven success rates with some attributing it to seeing positive changes in their life. I like to include one thing I am grateful for, the best thing that happened that day and a positive affirmation for the next day. It’s an easy way to see the good in things.

5. Stick to a sleep routine

I started journaling last year and honestly, it’s one of the best things I did for my sleep pattern. Just as talking about issues with others helps, so does writing them down. A few days a week, on my most anxious days, I try to write down a play-by-play of what’s on my mind and causing me my biggest anxieties. Sometimes the answer to that is an “I don’t know” but even acknowledging that is a good step. Writing is a therapeutic activity, it takes you out of your own head and gives you something to do and focus on. Gratitude journaling also has proven success rates with some attributing it to seeing positive changes in their life. I like to include one thing I am grateful for, the best thing that happened that day and a positive affirmation for the next day. It’s an easy way to see the good in things.

Anxiety Vs. Sleep

Sleeping with an anxiety-prone mind is a minefield and I wish there was a magic one size fits all solution. Whilst that may not exist, there is an abundance of things you can do to get some rest, the trick is trying several things and finding what works for you. Feel free to share your experiences in the comments, along with any methods that work for you.

Thank you very much to Dasia for having me contribute to your Blog. If you would be interested in seeing any of my other posts, do feel free to check out my blog here at Staceylblogs.com. You can also find me on Instagram and Twitter.

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CATEGORIES

mental health

anxiety

self-care

lifestyle

free yourself!

learn more >>

Refined life coaching: A 60-day private coaching program to help you manifest your dream life!

join the community

tell me more!

Hey I'm Dasia! Your go-to girl for anything dealing with mental health, self-care, and personal growth. I created this blog to help and inspire other women with anxiety and depression to live healthier and happier lives.

Hello!