Many of us suffer from mild anxiety the moment we lay down in our beds. Sometimes, it doesn’t even matter how tired you are, thoughts tend to start racing after a long day. This, of course, can cause some folks to stay up later and even develop insomnia through the long run, making anxiety worth addressing right away.
While it may feel like you can’t shut out your anxious thoughts at night, there are ways how you can deal with anxiety so you can catch more shuteye. In this article, wellness expert Dr. Drank Lipman shares a few things that you can try to help ease anxiety come bed time.
Prepare to unwind
Some people do not have problems with powering down as their bed time approaches, while others take time before they get to unwind. Most folks with anxiety find it difficult to power down, so the best thing to do is to prepare for powering down. You can try meditating or some yoga poses that could help calm and relax.
Supplement your relaxation
The right supplements can also help calm your mind before bedtime, making them excellent aids in helping you power down. Look for products that contain magnesium, taurine, L-theanine, GABA, and 5-HTP. You can also count on herbs like valerian root, chamomile, magnolia, lemon balm, and passionflower to help you unwind.
Limit your caffeine intake
Caffeine has a half-life of seven hours, powering your senses up for the whole day if you happen to drink a cup in the morning. However, if you get an espresso for your afternoon break, it’ll most likely affect your system well into the evening, keeping you up and buzzed until late at night. This is why limiting down your caffeine intake is essential if you want to sleep easier come bed time.
Instead of coffee, try matcha green tea instead or a different herbal tea. Then work on sleeping better so you won’t have to need a pick me up in the afternoons so badly.
Cut down on blue light exposure
Blue light, typically found in electronics like our phones and tablets, tends to stop the body from producing melatonin, which is essential for inducing sleep. It can also affect your circadian rhythm, making the body think that it isn’t night time just yet. This is why people who want to sleep better should put their hand held gadgets away as their bed time nears.
Try some breathing exercises
Once you’re starting to feel like anxiety is about to take your thoughts over, one good trick, according to Dr. Lipman, is to breathe. The 4-7-8 breathing trick by Dr. Andrew Weil is employed by the expert to help patients calm down.
If all else fails, you can also try the nifty trick of listing down all of your worries upon climbing on the bed. Keep a handy notebook or pad by your night stand and just start jotting down your thoughts. This way, you can release your tension, as well as feel like you’ve done something to start accomplishing your goals and worries. It will help to calm you down and ready you for some zzz’s.