Health Tips  /  

Mar 31, 2020

How to Sleep Better at Night if You Have Anxiety

It is true we are living in unprecedented times, and we have a feeling we aren’t the only ones experiencing a new wave of fear, stress and anxiety. For some of us, nailing down a proper sleep routine has already been difficult, and with this pandemic and being in quarantine it’s up to us to develop and maintain a sense of routine and treat our bodies with love and care now more than ever. If learning how to sleep better at night resonates with you pandemic, or no pandemic, you’ve officially come to the right place. We’ve chatted with MD, Dr. Cassie Majestic on how we can ease our minds and catch those Zzz, and not the everyday scaries. Scroll on as Dr. Majestic helps us navigate how to relieve ourselves from unwelcome anxiety and sleep better at night!

How to Sleep Better at Night if You Have Anxiety - Inspired by This
via @steph_shep

The mind can be your greatest enemy in the evening. If it’s working hard, your REM cycle won’t be. Stress and anxiety are the main contributors to a poor night’s sleep. Here are a few tips and tricks to calm your mind and body:

i. Environment is everything.

How to Sleep Better at Night if You Have Anxiety - Inspired by This
via @endlesslyloveclub

Black out blinds, eye mask, ear plugs or white noise machine, diffuse or essential oils, a good pillow, invest in it ALL.

ii. Control the climate. Calmness is supported by a controlled climate.

iii. Less screen time. Avoid tv/movies for at least an hour before bed, especially if it’s a genre that is mentally stimulating or scary.

iv. Avoid the munchies.

How to Sleep Better at Night if You Have Anxiety - Inspired by This
via @allylwalsh

Don’t eat within 2-3 hours of going to bed as it can trigger heartburn or an upset stomach, which doesn’t make for a peaceful slumber.

v. Meditate. Take 15-30 minutes before bed and focus on your breathing and clearing the mind. Sound meditation can be helpful if you aren’t great at basking in a quiet room.

vi. Read.

How to Sleep Better at Night if You Have Anxiety - Inspired by This

Not on a device. Something that is calming or enjoyable that can take your mind off of anything causing you anxiety or stress.

vii. Leave workouts for the AM. Exercising too late in the day can delay the release of melatonin which supports a healthy sleep cycle.

viii. Ditch the buzz.

How to Sleep Better at Night if You Have Anxiety - Inspired by This

Avoid caffeine after 2pm, or at least 7 hours before bed. It can disturb your sleep duration and quality.

 

Tell us which of Dr. Majestic’s tips you find the most helpful on Instagram at @inspiredbythis. And if you’re looking for ways to make the most out of your time in quarantine, check out these tips to support yourself and others while social distancing!

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