People who suffer from anxiety disorders such as obsessive-compulsive disorder and post-traumatic stress disorder usually have issues sleeping. They lay awake in their beds with anxious thoughts running through their minds, and they wake up in the middle of the night, unable to fall back to sleep. When you don’t get seven to eight hours of solid sleep, your anxiety during the next day will probably increase. Helpguide.org reports that sleep deprivation decreases your ability to cope with stress.
Step 1
Get professional help to decrease the anxiety that causes your sleep issues. Make an appointment to meet with a mental health professional such as a social worker or psychologist who practices cognitive-behavioral therapy. Through therapy, you’ll learn how your thoughts affect your emotions and behaviors, and the therapist will teach you behavioral techniques to reduce your anxiety.
Step 2
Set up a sleep routine in which you get up and go to bed at the same time each day, recommends MayoClinic.com. This means you need to get up at the same time on the weekends. If you sleep until noon on Sunday and try to fall asleep at your regular time that night, you’ll probably have a difficult time falling asleep. When you establish a routine, your body gets used to falling asleep and waking up, and it will come more naturally.
Step 3
Exercise for at least 20 minutes every day, because it will help you to fall asleep and stay asleep. Physical activity also helps to decrease anxiety, so you’ll be coping with both issues at the same time. Don’t exercise within a couple hours of going to bed, because this could interfere with your sleep.
Step 4
Practice a relaxation technique before bed. About 30 minutes before your bedtime, get into your pajamas or other comfortable clothes and try a relaxation technique such as meditation, guided imagery or deep breathing. Guided imagery consists of closing your eyes and using all of your senses to imagine that you’re in a place that makes you feel calm and happy. For instance, you might imagine that you’re at the beach. Engage your senses by picturing the beautiful ocean, hearing the waves crashing, feeling the sun on your shoulders and smelling the salty air. Do this exercise for about 10 minutes to relax before bed.
