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1. HOW TO SLEEP BETTER WHEN YOU HAVE ANXIETY

HOW TO SLEEP BETTER WHEN YOU HAVE ANXIETY

Anxiety can significantly affect the quality of sleep. People who struggle with high levels of anxiety often find it hard to fall or stay asleep. In fact, sleep difficulties are closely linked to anxiety symptoms. Sleep problems are also a recognized feature of several anxiety disorders, such as Generalized Anxiety Disorder (GAD) and Post-Traumatic Stress Disorder (PTSD). These conditions often occur alongside sleep disorders like insomnia, although it’s not entirely clear whether anxiety causes sleep problems or vice versa. What is known is that insufficient sleep can worsen anxiety, while anxiety can disrupt healthy sleep patterns.

Experts believe that anxiety and poor sleep feed into each other, creating a vicious cycle of sleeplessness and heightened anxiety. Both anxiety and sleep disturbances negatively affect overall health—causing fatigue, stress, and impairing psychological well-being, thinking ability, and the immune and nervous systems. Sleep problems have also been associated with chronic health conditions. Research shows that between 24% and 36% of individuals with anxiety experience insomnia symptoms, while 27% to 42% report excessive sleepiness (hypersomnia).

12 Ways to Sleep Better with Anxiety

The following strategies can help improve your sleep hygiene and promote better rest, especially if you often experience anxiety symptoms:

What You Can Do Before You Go to Bed

Here are a few practical steps you can take before bedtime to help your mind and body relax for a more peaceful night’s sleep:

1. Keep a Sleep Schedule:

Establish a consistent bedtime and wake-up time to train your body to follow a regular sleep rhythm. Research among college students found that irregular sleep patterns were strongly linked to poor sleep quality.

2. Journal:

Writing in a journal before bed can help clear your mind of the day’s thoughts and emotions, easing mental tension and reducing anxiety. Journaling not only supports better sleep but also helps manage anxious thoughts. You can also maintain a sleep diary to track details like bedtime, awakenings, food intake, or exercise, helping you notice patterns that affect your sleep.

3. Turn Off Your Phone or TV:

Avoid screen time before bed, as the light and stimulation from phones or TVs can keep your brain alert and delay sleep. Studies show that using electronic devices close to bedtime is associated with insomnia, particularly in young adults.

Dietary Habits to Promote Better Sleep

Here are some nutrition-based strategies that can support healthier sleep habits:

Refrain From Eating Three Hours Before Bedtime

Allow your body enough time to digest food before sleeping. Eating too close to bedtime keeps your metabolism active when your body should be winding down. If you need a snack before bed, choose something light and avoid foods or drinks that contain caffeine, as they can make it harder to fall asleep.

Try Supplements That Promote Relaxation

Certain dietary supplements—such as magnesium, melatonin, and ashwagandha—may help calm the mind, relax the body, and ease nervous tension. Melatonin, in particular, has been shown in several studies to improve sleep quality, helping people fall asleep faster and stay asleep longer. It is also found naturally in foods like tart cherries. Although melatonin may not be as potent as some prescription sleep medications, many prefer it as a gentler, more natural option with fewer side effects.

However, supplements don’t work the same for everyone. For some, products like melatonin or ashwagandha may have opposite effects, potentially worsening sleep, anxiety, or mood issues.

Try Herbal Tea

Herbal teas are known for their calming and stress-relieving properties. Research suggests that teas such as chamomile and lavender can enhance sleep quality. Chamomile, a popular bedtime tea, has been found to promote relaxation and improve both sleep and mood. In one study, women with postpartum depression who drank chamomile tea reported better sleep and reduced depressive symptoms.

Optimize Your Environment for Better Sleep

Creating a peaceful and comfortable sleep environment can greatly improve your sleep quality. Here are some effective ways to make your bedroom more sleep-friendly:

Limit Harsh Light and Noise

For restful sleep, try to keep your room dark and quiet. Research has shown that minimizing light and sound exposure significantly improves sleep quality—even in hospital patients in intensive care units.

Play Relaxing Music

Gentle, soothing sounds can help the mind unwind before bed. Calming music such as ocean waves, rain sounds, or soft instrumental tunes can promote relaxation and deeper sleep. Studies show that listening to music before bed can enhance sleep quality, especially among older adults.

Use a Himalayan Salt Lamp or Night Light

Soft, warm lighting creates a calming atmosphere that helps the body prepare for rest. Unlike the bright blue light from phones or TVs, dim lighting from salt lamps or night lights can promote relaxation and signal your body that it’s time to wind down.

Diffuse Essential Oils

Adding pleasant scents to your bedroom can promote relaxation and improve sleep. Essential oils such as lavender, chamomile, lemon balm, and ylang-ylang are known to calm the mind and reduce anxiety. In one study, lavender oil helped improve sleep quality and reduce anxiety levels among ICU patients.

Relaxation Techniques to Try

To help your body and mind transition into rest, consider incorporating these practices before bedtime:

Breathing and Meditation:

Deep breathing and mindfulness meditation can soothe the mind and relieve tension. Studies show that combining breathing exercises and body scan meditation with calming music enhances sleep quality and overall well-being.

Stretching or Yoga:

Gentle stretching or yoga before bed can ease muscle tension and quiet the mind. Research found that participants who practiced yoga regularly for eight weeks and tracked their sleep noticed significant improvements in sleep quality.

*In Summary*

Sleep and anxiety are closely connected, but by managing one, you can improve the other. Consistency, relaxation, and a calm environment are key to breaking the cycle of anxiety and sleeplessness. If anxiety continues to interfere with your sleep, you don’t have to face it alone.

At *Giving Hope Counselling Services*, our *Marriage and Family Therapists* can guide you with practical tools and emotional support to restore peace of mind and restful sleep. Better sleep starts with a calm mind—and we’re here to help you find both.

Call/WhatsApp us at *+254733932470* |*+254733932470* to book a counselling session.

*Peter Mugi Kuruga*

*Counselling Psychologist* | *Marriage and Family Therapist*

*Court Annexed Mediator*