If falling asleep has become one of the most challenging parts of your day, you’re not alone.
Thousands of people that suffer from anxiety and panic attacks find it very difficult to end their day comfortably and may not be getting enough high quality sleep on a regular basis.
Sleep deprivation not only makes you more irritable and tired the following day, but may also be the reason why you’re experiencing high levels of anxiety on a regular basis.
Fortunately, there are some ways to sleep better tonight and every night.
Below are six tips you can follow to encourage anxiety-free deep sleep and get that much-needed rest you’ve been longing for:
Tip #1: Don’t force it.
Try and avoid thinking about not being able to sleep when you’re tossing and turning at night, and just relax.
Say to yourself “If I sleep I sleep great – if not I will always manage”. Forcing sleep is more than likely to backfire and make you feel more anxious about your situation.
Tip #2: Exercise more.
Exercising regularly is a proven way to enjoy deeper sleep. Try exercising in the early morning or late afternoon so that it’s easier to wind down near the end of the day.
Tip #3: Steer clear of caffeine, alcohol and soft drinks.
These substances can compromise the quality of sleep you can enjoy on a regular basis.
Tip #4: Practice deep relaxation exercises.
Take the time to meditate or do some type of light stretching exercise before bed so that you can induce a state of deep relaxation. This will help you enjoy a better quality of sleep more consistently.
Listening to our Evening Wind Down audios on the DARE app would be a great way to start practicing this. Every night we have a new audio available on the app that will surely help you release tension and fall into a state of deep relaxation.
Tip #5: Have a warm bath 20 minutes before bed.
Add several drops of lavender oil to help your muscles relax.
Tip #6: Maintain a regular sleep schedule.
Try to go to bed and wake up at the same time so your body adapts to a healthy cycle.
Follow these tips religiously and in no time you will definitely achieve that anxiety-free sleep you’ve been longing for.
Don’t forget to check out the DARE app and listen to our Evening Wind Down audios. We also have a dedicated section in the app for sleep called “End Insomnia” which contains helpful audios such as guided meditations for sleep and a lot more.
The DARE app is absolutely free to download! You can access the free version or take advantage of our Free Trial for 14 days to unlock all of the app’s content.