How to Calm Anxiety in the Evening and Get a Restful Sleep
Did you know that about 25% of adults experience anxiety? Anxiety is an irrational fear that often has no logical basis. And while there are many causes for anxiety, not all have a solution with a few deep breaths or meditation sessions. The good news is that there are several ways to manage your anxiety. Here are the top tips on how to calm anxiety in the evening so you can get a restful sleep:
Exercise Every Day
Exercise can help to lower stress levels, which can be helpful for those who suffer from anxiety. Exercise also provides more restful sleep by increasing your time in the restorative phase. People who exercise regularly often report better sleep quality than those who don’t exercise. Exercise can also improve sleep quality by reducing insomnia symptoms such as restlessness, and difficulty falling asleep. Exercises that are good for anxiety include yoga, walking, and strength training.
Develop a Bedtime Ritual
It helps you to feel more in control of your life, which can be helpful for those with anxiety. The activities can be different for each person, but a few examples of things you can do include reading a book, meditating, and drinking some herbal tea. Avoid using your phone, computer, or other electronic devices an hour or so before bed. The bright light that these devices emit can affect your sleep, especially if you have trouble falling asleep in the first place. Creating a bedtime ritual can help you to relax and unwind, which can help to improve your sleep.
Create a Calming Environment
External factors can cause anxiety. Those suffering from anxiety may be more sensitive to noise, other people, or even room temperature. We spend about one-third of our lives sleeping, but few of us think about how to make that experience as comfortable and beneficial as possible. Your bedroom should be dark and quiet, with a comfortable temperature. Soft, non-patterned fabrics are best, and you should keep electromagnetic fields to a minimum by avoiding electric blankets and ensuring that your alarm clock isn’t too close to your head. It is also essential to make sure that your bed is comfortable.
Don’t Dwell on the Things that Stress You Out
Sometimes anxiety is caused by factors that you can’t control. Maybe you have been experiencing anxiety but don’t know why or have tried many different things to calm your anxiety, but nothing has worked. It means you might need to learn not to dwell on the things that stress you out. It is essential to have an outlet for your feelings.
If you have been experiencing anxiety, it might be helpful to discuss it with a close friend or family member. It can also be beneficial to write in a journal. You can use this time to reflect on your feelings and experiences. And then hopefully come to some conclusions about why you have felt anxious. Calmness is a state of mind, a state of mental equilibrium that is not easily disturbed. However, anxiety is a state of nervousness, uneasiness, or apprehension, especially about what may happen.
There are many ways to calm your anxiety in the evening so you can get a restful sleep. The first thing that you should do is create a calming environment. You should also drink herbal tea and avoid using your phone and other electronic devices before bed. You can also do breathing exercises or journal to help calm your anxiety. It is crucial to stay away from alcohol because it can worsen anxiety.
This article is written by a therapist from Sensera – a self-help app that provides daily CBT audio sessions and exercises. The app helps people deal with a variety of mental issues (anxiety, low self-esteem, relationship problems). Download Sensera now to become happier!