nsomnia and waking during the night are common complaints of those with anxiety. The following are some tips and ideas to help you get a good night’s sleep. Try different methods and strategies to learn what works best for you.
Keep to a schedule
Go to bed at the same time each night and wake up at the same time each morning, even on the weekends. Experiment with different bedtimes and wake up times to find your natural sleep cycle.
If you must take a nap, try to keep it to 30 minutes and take your nap in the early afternoon. Later naps may interfere with your ability to fall asleep at night.
Power down electronics
Cut off electronic devices at least 30 minutes before your set bedtime. Besides keeping your mind stimulated, the lights from an iPad or other electronic devices can make your mind believe it is still daytime. Make sure to keep these devices in another room, turn them off or cover up the blue displays. This includes digital clocks and televisions.
Dim the lights
Start dimming lights around the house several hours before bedtime. Change a few lightbulbs to a lower wattage; that way you can turn off the brighter lights and still have some light. The lower light level will signal your body to produce melatonin and get ready to go to sleep.