You are in a comfortable, familiar, warm room, sitting on your bed, what on earth could prevent you from a good night’s sleep? Nothing, right? Well, it’s not that simple.
We have all been in situation when we just can’t fall asleep and know all too well what the consequences of this will be. The next day will be hard because we won’t have rested enough. This is nocturnal or night anxiety and it’s like a nightmare we have with our eyes open wide.
For those who work during the day, the night is their door to rest, studying, hobbies, and hangouts. The retreat of the sun allows for an escape from routines and obligations. For many, it can be the preferred time of day. However, sometimes, the night throws us into a steep path to walk on. Worries (some well-founded, others not so much) can make the night an uncomfortable and uncertain place.
What causes us to develop night anxiety?
As the sun goes down, our worries often linger on when we lay down to sleep, silent and alone, all of our worries and problems may come back.
Some concern may appear in the middle of the night, and we can’t deal with it. One fear leads to another, and another, and yet another. We end up in a night world where real worries are mixed with anxiety born in the night and sleeping becomes almost impossible.
Here are some tips that will help you avoid night anxiety, and allow you to better deal with it.
1. Try to detect what it is about a situation that triggers anxiety.
When you lose yourself in night anxiety, you end up entangled in several concerns at once. Not all of them are real or deserving of our attention. That’s why we have to establish what it is that we really want to solve.
So instead of really thinking about the problem and measuring its importance, you’ve lost yourself in endless worries that don’t make any sense. Pay attention to the real problem and think about how you can solve it the next day instead.
2. Stay busy during the day.
If you demand a lot of physical and mental exercise from yourself throughout the day, when you hit your bed at night, you will have only one option: sleep. Therefore, an excellent way to avoid night anxiety is to not leave room for it to settle in.
3. Have a nighttime routine.
Human beings are creatures of habit. If you get used to a nighttime routine, with fixed times for eating, washing dishes, having tea, and going to bed, you’ll naturally fall asleep. Sleeping at the same time also helps us regulate our circadian rhythm, which will lead us to sleep more naturally and beneficially.
4. Eat healthy.
5. Avoid energy drinks.
6. Make sure you have a cozy sleeping environment.
The room in which you prepare yourself to sleep should contribute to a good rest. It will be easier for you to sleep in a bedroom where you feel comfortable, that is clean, tidy, and has sufficient ventilation.
7. Try to only use your room for sleep.
8. Practice breathing exercises.