The National Institutes of Health show that 20 million Americans have occasional sleep problems and 40 million suffer from chronic sleep disorders. Some of these problems may be caused by anxiety, according to the Anxiety Disorders Association of America (ADAA). Stress can interfere with sleep and a full-blown anxiety disorder will make this worse. Anxiety causes thought patterns and other symptoms that keep a person from falling asleep. Fortunately, certain techniques can reduce or eliminate the problem.
Exercise Regularly
ADAA explains that regular physical exercise can reduce anxiety. It provides a physical outlet for stress and promotes good overall health. It also triggers the release of endorphins that can elevate your mood. Any exercise can help, but ADAA cites yoga as a particularly effective way to reduce anxiety which can lead to restful sleep. Workouts should be done in the morning or afternoon for maximum effectiveness.
Meditate Before Bed
Meditation reduces stress and can help induce a relaxed state prior to sleep. According to "Psychology Today" it also decreases nervous system arousal. ADAA recommends using deep breathing exercises and visualizing a peaceful place. Guided visualizations to release anxiety at bedtime can be purchased on CDs if you prefer structure. You can also methodically tense and release all the muscle groups in your body, starting at you head and ending with your feet. This physical release can calm you mentally.
Play Relaxing Music
Put on a CD of soothing music before you climb into bed. The ADAA advises that music can lower your blood pressure while also calming your mind. Set it up so it will play continuously. This ensures you will have music until you fall asleep. You can run a fan or play a white noise CD if you prefer a neutral sound.
Avoid Stimulant Substances
Caffeine and sugar can stimulate you and increase anxiety at any time of the day. It is especially important to avoid them in the three or four hours before bedtime, to prevent the stimulation from keeping you awake.
Create a Soothing Routine
Make a soothing bedtime routine that you can follow every night to reduce anxiety and prepare yourself to fall asleep. ADAA recommends relaxing activities like reading, taking a hot bath or listening to soft, soothing music. Start this about half an hour to an hour before bedtime.
