The night is your door to relax, reading, activities, and hangouts for those who work during the day. The sun’s retreat escapes the rituals and responsibilities. This can be the preferred time of the day for many. Sometimes, however, the night throws us on a steep road to carry on. Worries (some well-founded, some not so much) can turn the night into an awkward and unsure location.
Learn & Earn has gathered some advice to help you understand night anxiety better. We ‘re going to explore what’s causing it and give you information that will allow you to confront and overcome it.
You are sitting on your bed in a nice, familiar, warm room, what on earth could keep you from getting a good night’s sleep? None of that, right? Well, this is not so easy. Perhaps the circumstances are just not quite right. Maybe dreams aren’t that easy to catch, and the vigil of the night is tingling in our room as we toss and turn into a bed, dreams get further and further away.
We’ve all been through a situation like this and we know all too well what will be the consequences. The next day is going to be rough because we’re not going to have enough time. Nocturnal anxiety is as if we had a nightmare with our eyes wide open.
There are ways to tackle it, however, and even to help us conquer it.
What causes us to develop night anxiety
The thoughts always live on as the sun goes down. Sometimes others’ company may temporarily dissipate our fears along with some activities which may put our minds to rest. But if we lie down to sleep, quiet and lonely, all our worries and problems can return.
There could be some problems in the middle of the night and we can’t deal with that. One fear leads to another, and yet another. We end up in a world of the night where real worries are combined with the fear that is born in the night and sleep is almost impossible.
Here are some tips that will help you prevent anxiety at night, and allow you to deal with it better.
Try to detect what it is about a situation that triggers anxiety
As we have said before, when you lose yourself in anxiety at night, you end up at once enmeshed in several concerns. Not all of them deserve our attention or are real. That’s why we’ve got to decide what we want to solve.
You made a mistake at work for example. It might not have been a significant mistake but our fear makes it bigger. It makes it a monster which causes you to worry about your future at work. You think you might not be able to pay your rent shortly and you might need to move but where? How? How?
So instead of thinking about the issue and measuring its significance, you’ve lost yourself in endless worries that make no sense. Pay attention to the real problem, and consider instead how you can solve it the next day.
Stay busy during the day
When you demand a lot of physical and mental activity from yourself during the day, you’ll have only one choice when you enter your bed at night: to sleep. So a smart way to stop anxiety at night is not to leave space for it to settle in. Lying on your bed, your body and mind exhausted by the activities of the day, will lead to a restful sleep. Check out some extra activities and hobbies to get you through day and night.
Have a nighttime routine
Though boredom has a bad reputation, it can be helpful at times. We all like having fun, but if we want to rest it must come to a halt. Human beings are living creatures. You will automatically fall asleep if you get used to a nighttime routine, with set times for feeding, washing dishes, getting tea, and going to bed. At the same time, sleeping also helps us to regulate our circadian rhythm, which will make us sleep more naturally and beneficially.
That is a big issue. Gulping high-fat foods down before going to bed is not the safest way to sleep. If you have indigestion you won’t be able to sleep well. So your dinner should be on the light side, rich in vegetables and other healthy foods that are easy to digest.
Avoid energy drinks
This is also another critical issue. It’s pointless to do any of the above if you drink alcohol or other relaxing beverages, like caffeine, before you fall asleep. Getting your meal with sparkling water, or a glass of warm milk is always best.
Make sure you have a cozy sleeping environment
This is also another critical issue. The room you prepare to sleep in should contribute to a good rest. Sleeping in a bedroom where you feel relaxed, that’s clean, tidy, and has adequate ventilation would be easier for you. An ideal place to sleep should have all these characteristics and be “warm” to the eye as well.
Try to only use your room for sleep
We should all agree that our bed is enticing, and we always cede to its temptation. And we use it not only for sleeping but for all sorts of activities: studying, reading, surfing the internet, watching television, and even eating. A large part of our day can be spent in the bedroom. Then, our body can not notice the shift in routine at bedtime and know it’s time to sleep.
Then, it’s all right to make your bedroom a “sacred spot” you can use when you need to fall asleep. All other activities should be outside of this.
Practice breathing exercises
Breathing unexpectedly or out of control is the enemy of restful sleep. Breathing exercises are a good idea to incorporate into your nightly routine. They will bring about a healthy balance for both your body and your mind. At first, getting used to it may be a little challenging but you’ll soon feel the benefits and these exercises will make it part of your healthy night-time routine.
Ask for psychological help
Although we said night anxiety is a condition that most people occasionally experience, if it affects you regularly, ask a specialist for help. Restful sleep is important for your wellness and health. If you notice that you often experience nighttime anxiety, you should seek help from a psychologist. She will be able to assess the cause for this condition and come up with an acceptable treatment plan to help you resolve it. Remember: Life needs you wide awake, so you need to sleep well for this.
When was the last time you were unable to fall asleep? You would dare to tell us why? Which of the points in the article are already part of your usual routine? Please let us know in the comment section.