If you struggle to a night of uninterrupted sleep, you might be struggling with a case of sleep anxiety. When this is the case, you’re often going to find it challenging to try and go to bed with a calm mind, or feel at ease as you’re winding down. Building upon your sleep hygiene and ensuring that you have the best mattress, be it memory foam or a hybrid mattress, for your rest can go a long way in improving the quality of your sleep.
Here are some recommendations for sleep anxiety that actually work – whether it’s coming up with a bedtime routine that is actually effective, or finding a hybrid mattress that’s going to support your rest properly through the night:
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What Is Sleep Anxiety?
If you’re struggling to get a good night’s sleep, you might find that you’re unable to do so because of racing thoughts, heart palpitations, or borrowed stress from the night before. When this is the case, you’re most likely experiencing what’s known as sleep anxiety.
When you struggle with sleep anxiety, one of the key things you need to watch out for is working out how to build a calming nightly routine to help you feel more settled.
Tip #1 – Keep your sleep schedule as consistent as you can
Your body operates on something called a circadian rhythm, also known as your sleep schedule, which helps regulate feelings of wakefulness and sleepiness. The body’s sleep schedule is pretty delicate, which means it’s important to give it as much structure as possible.
Having a set bedtime as well as a consistent time to wake up each morning is important when you’re trying to keep your sleep schedule consistent. This applies to weekends too – sleeping in during these times can actually do more damage to your sleep cycle.
A regular and consistent sleep schedule allows you to ensure you get a good night’s sleep without experiencing the anxiety that is usually followed by sleep deprivation.
Tip #2 – Invest in a hybrid mattress for optimal support
Your mattress is an important investment, and it’s important to be able to distinguish what you need for a good night’s sleep. If you have chronic body pain, or you struggle to get comfortable when you’re winding down for the night, an important way you might be able to combat this is by investing in a hybrid mattress.
You might find a hybrid mattress more effective for your sleep for a number of reasons. Hybrid mattresses provide the best of both worlds when it comes to sleep that feels cozy and comforting, as well as supportive through your night’s rest.
Another reason hybrid mattresses work so well for your rest is that their body contouring properties will ensure you’re able to stay well supported through the night. This is going to enable you to stay properly supported and able to sleep with minimal sleep anxiety.
Tip #3 – Take some time to be mindful before bed
One of the main reasons people experience sleep anxiety is because of the underlying stress or tension in their own life. If you’re looking for a way to combat sleep anxiety productively, one of your safest options is to ensure you’re able to practice mindfulness on a daily basis.
When you’re using a mindful approach to sleep, you’re able to commit the time and energy required to detach from external stress. There are a few different approaches to mindfulness that work equally well when you’re trying to achieve a good night’s sleep.
Using a guided meditation video or simply trying to use an app to help guide you through your meditation can help make this practice a lot easier. Headspace and Calm are both examples of mindfulness apps that can help contribute to less sleep anxiety, and better quality rest.
Tip #4 – Use a weighted blanket for better quality rest
Weighted blankets have been proven to be especially effective for those who struggle with sleep anxiety. These sleep tools work by distributing a uniform amount of pressure across the body, promoting a feeling that mimics the sensation of comfort you experience when embraced or swaddled.
Weighted blankets have been said to be especially comforting for those who experience high amounts of pressure and anxiety. Originally formulated to help children with autism, this is an especially useful sleeping tool if you’re convinced you already have the best hybrid mattress for your sleep.
Tip #5 – Drink some herbal tea for a more peaceful sleep
Adding herbal tea or banana tea (there are actually a ton of banana tea benefits you’ve probably never heard of) to your bedtime routine is not only going to positively impact the overall quality of your rest but also works to strengthen your bedtime routine. When you’re working on getting a good night’s sleep, one of the most important things you can do for yourself is come up with a bedtime routine you can look forward to. Not only can this keep you calmer if you do struggle with sleep anxiety, but it also helps you achieve a proper night’s rest when you’re working towards this.
Here are a few herbal teas that might encourage you to get a good night’s sleep:
- Chamomile tea- one of the most popular teas for better sleep is chamomile, which helps to reduce inflammation and help treat insomnia. Many sleep experts even consider chamomile a mild tranquilizer that can be used to help induce sleep.
- Valerian root – another potent yet natural herbal remedy for a good night’s sleep, valerian root can be used when trying to improve sleep. Valerian root is especially beneficial when you’re trying to resolve your sleep anxiety, thanks to a neurotransmitter known as gamma-aminobutyric acid (GABA). GABA has a similar effect on the brain as Xanax does, which might explain why it is so effective for sleep.
- Lavender – With its soothing scent, drinking lavender tea is as much aromatherapy as it is a herbal supplement. The soothing properties of lavender have been known to induce sleep, so it’s well worth a try if you’re trying to rest better.