Sleep is so important to the body as well as the mind. Unfortunately, we all experience anxiety once in a while and it can affect sleep patterns. When our sleep is negatively affected, studies show we are at a greater risk of developing anxiety disorders. In fact, research has also shown sleep disruption present in many psychiatric disorders. For example, studies show these two go hand in hand; 50% of adult patients with anxiety have insomnia.
With that said, it’s important to prioritize good sleep, and despite what you may think, good sleep can come when you’re battling anxiety!
Follow these tips for better sleep and have the best sleep ever tonight!
1. Be conscious of your diet
Just like many things in life, the foods you eat and beverages you drink can affect your mental health. When it comes to anxiety, proper nutrition can both increase and decrease anxious feelings.
Have you ever found yourself tapping your foot after that mug of coffee? Caffeine can trigger anxiety, it’s important to be mindful of when you’re drinking it. Similarly, Johns Hopkins Medicine points to a few helpful tips for your diet: Drink tart cherry juice, avoid spicy foods, and eat complex carbs before bed.
It might only take some tweaks to your coffee intake and dinner choices to see successful nights sleep! See below how you can use the Mooditude app to track your goal of limiting caffeine intake.
You don’t need to go for a 5-mile run or lift weights for hours to feel the benefits of exercise. Your body wants to move just as much as it wants to sleep, and they can work together to improve both!
A study found that regular exercise decreases anxiety by 20%! For the best outcomes, experts recommend exercising at least 3 hours before bed so your body can cool down and be ready for sleep.
The Mooditude app helps give you the encouragement and accountability you need to make time for daily exercise! See below how simple the Mooditude app is to create an exercise goal!
3. Wind down
It might be hard, especially if you work from home, but setting a time to quit working, scrolling Instagram, and dedicating the time to unwind is crucial. By winding down and following a bedtime routine, you let your body know what is going to happen.
When winding down, you can practice meditation, breathing exercises, or do a calming activity like reading a book. To minimize anxiety, be conscious of what you choose to read or watch before bed! For instance, you may not want to watch that scary movie.
4. To-Do List
Many anxiety sufferers find themselves lying awake with a laundry list of things running continuously in their brains. One way to stop this undesired pattern is to sit down and write out your to-do list for the next day.
Cognitive Behavioral Therapy (Mooditude uses this) emphasizes the importance of lists and imagery in anxiety disorders. Sit down and make your list in the best way that works for you. You might try a planner or agenda, a colorful piece of artwork, typed or covered in doodles.
Before bed, give yourself some time to think through what you might wind up worrying about when you close your eyes to sleep. Write them down in whatever way you see fit. Include your plans for the week and what you hope to accomplish, so you do not lie awake thinking about it and worrying you’ll forget.
Combat Anxiety Tonight
With these simple tips, you can set yourself up for a better sleep tonight. Anxiety can get in the way of so many aspects of life, by identifying where you struggle and creating healthy habits you will be on your way to less anxiety and better sleep. Sometimes it’s helpful to have assistance, try the Mooditude anxiety management app!