How to Stop Anxiety and Sleep like a Puppy
It seems that when you go to bed, your mind forgets about falling asleep in seven minutes and you’re lucky if you can do it in less than an hour.
When you turn off the light, there’s one in the corner of your brain that turns on. And in this you are not alone: the ruminating of thoughts (worrying and circling the same things over and over again) prevents you not only from falling asleep quickly, but from sleeping well, since these concerns are capable of waking you up in the middle of the night for you to think about them.
This may happen to you after a stressful situation, or you may always be stressed by something. You feel identified?
How to Stop Anxiety and Sleep Well
There is more than proven evidence that insomnia and poor sleep quality are directly associated with depression and anxiety. The longer a person goes without a good night’s sleep, the more likely they are to develop depression.
Anxiety activates the sympathetic nervous system and produces stress hormones, in a contradictory effect that makes you feel both tired and electric.
Rebecca Kruz, therapist and founder of California Wellness (a site to help people find therapy in the United States), says to George, “It’s as if inside you are jumping, but outside you are still, which it is both exhausting and confusing. If your brain is not relaxed, your body will not feel relaxed, and you will not be able to sleep.
The Dream is Cultivated throughout the Day
I know that you have put the phone in night mode, perhaps you have played relaxing music, or you have sprayed your bed with essences. In short, you have done everything possible to make your bedroom a dream paradise. But maybe you should consider your habits during the day.
Follow a Routine in the Morning
- Set an alarm every day at the same time and try to get out of bed as soon as you wake up. This is important for your mind to associate bed with bedtime.
- Exercise in the morning, it will give you energy and prepare you for the day that awaits you.
- Although there is still very little evidence, skipping breakfast may be associated with poor quality of sleep. Also, there is nothing wrong with eating something nutritious and powerful.
Take time to worry
There are many who write a thank you journal, but if your mind is full of negative thoughts, you had better let them out. Allocate 20 minutes a day, at some free time of the day, to write and better plan everything that worries you. You will feel more in control, and these thoughts will not reappear at night.
According to Jessica Mashenberg, a psychiatrist and author of Receiving Ultimate Happiness, you will find two kinds of problems: one that you can fix and some that you can’t. You can plan what you are going to fix, and having it written down is much better, to make sure you don’t forget it. But you must let go of what is not: you have done the best you can.
Exercise
Most important: do it regularly. Your body will be tired at night, and you will fall asleep as soon as you lie down. Plus, you’ll get him used to this routine. But don’t exercise at night, unless it’s a calming exercise, like some types of yoga or pilates.
Get out of bed
If you notice that you haven’t been able to sleep for twenty minutes, get out of bed. I know it can be a difficult task at times, because it is the quintessential comfortable place, but it is of great importance to prevent your brain from associating the bed with feelings of confinement, nerves, worry or even fear.
Go to the living room, sit on a comfortable sofa with a blanket, turn on a dim light and stay reading (don’t read the news) or listening to quiet music. When you start to feel sleepy again, go back to bed to try to sleep. Repeat as many times as necessary.
Whistle
Rebecca Kruz says that whistling “wastes energy in a way that can make you feel tired.” As the article details, there are no studies that prove this to be true, although it doesn’t hurt to try (well, maybe the people who live with you).
You may try these methods and techniques on how to stop anxiety and ultimately sleep like a kid, like a puppy. Stay Blessed Always :)
