She Strengthens

The Anxious Mind: Why You Can’t Sleep at Night

As I lay in bed, surrounded by the tranquil ambiance of my bedroom, my mind starts to wander. The soft glow of my nightlight, the soothing scent of lavender, and the comforting weight of my blankets all seem to fade into the background as my brain kicks into high gear. Worries about the future, concerns about relationships, and reminders of upcoming tasks all start to swirl together in a maddening dance.

The Connection Between Anxiety and Sleep

It’s not just me. According to Robert Oexman, D.C., director of the Sleep to Live Institute, there’s a direct link between anxiety and sleep. Those racing thoughts that keep us up at night can lead to poor sleep quality, and for women, in particular, stress about interpersonal issues can be a major culprit.

The Physiological Arousal of Anxiety

When we’re anxious, our body’s sympathetic nervous system kicks in, producing stress hormones that leave us feeling wired but tired. Rachel Kazez, LCSW, a therapist and founder of All Along, explains that this internal physiological arousal is like doing jumping jacks on the inside while sitting still on the outside – a contradictory feeling that’s both tiring and confusing.

Breaking the Cycle of Anxiety-Induced Insomnia

But there’s hope. By making a few simple changes to our daily routine, we can counteract the effects of anxiety on our sleep. Here are six strategies to help you drift off to dreamland faster:

1. Establish a Morning Routine

Start your day with a healthy morning routine, including waking up at the same time every day, exercising, and eating a nutritious breakfast. This helps regulate your body’s internal clock and sets you up for a restful night’s sleep.

2. Designate “Worry Time”

Set aside 20 minutes a day to write down your negative thoughts and worries. This helps you process your anxieties and gain control over them. Just be sure to do it earlier in the day, rather than right before bedtime.

3. Regular Exercise is Key

Regular, moderate exercise is one of the most effective treatments for insomnia. Just be sure to avoid exercising too close to bedtime, unless it’s a meditative activity like yoga or Pilates.

4. Stay Present

Stay mentally present by engaging in activities that focus your attention, such as reading or meditation. This helps quiet your anxious mind and prepares you for sleep.

5. Get Out of Bed

If you can’t fall asleep, get out of bed and move to a different location in your house. This helps break the association between your bedroom and anxiety.

6. Try Whistling?

Yes, you read that right. Whistling uses up air and energy, making you tired. It may not be backed by science, but it can’t hurt to try!

By incorporating these strategies into my own sleep routine, I’ve started to fall asleep faster and sleep more soundly. With a little creativity and persistence, you can too.