Tips for Beating Anxiety to Get a Better Night’s Sleep
The majority of people with anxiety suffer from sleep disorders. They often find it difficult to fall and stay asleep.
The lack of sufficient sleep will often lead to mood problems that in most instances lead to irritability and depression.
It is important for people with anxiety to get sufficient sleep. Quality sleep allows the vital functions associated with sleep to really occur. These functions occur during the different stages of sleep and will determine how energized and well rested you feel the next day. Sleep also helps to forge memories.
Practicing good sleep hygiene is definitely going to help people with anxiety in managing the condition. Treatment of the anxiety disorder will improve sleep. The following steps can be taken to get quality sleep.
· Have a sleep schedule. Get to bed and wake up at the same time every day including weekends.
· Engage in regular exercise. An afternoon workout is best, but avoid exercise right before bedtime.
· Get outdoors at least 30 minutes every day. Daily light is important for regulating the sleep-wake cycle, also referred to as circadian rhythm.
· Avoid taking caffeine in the hours before bedtime. Caffeine is contained in drinks such as coffee, chocolate, teas and soft drinks - and may take as many as eight hours to wear off.
People who suffer from panic attacks should avoid caffeine entirely since they are usually hypersensitive to caffeine.
· Talk with your doctor about medications you are taking to see if any are stimulants. These stimulants that could cause of your sleep problems. The doctor may recommend a change of medication to help you get better quality of sleep.
· Avoid large meals before bedtime since they tend to give heartburn.
· Do not take naps after 3 p.m. Naps should be short.
· Avoid drinking lots of fluid in the evening to avoid discomfort and numerous trips to the bathroom. Avoid taking alcohol a few hours before bedtime.
· Quit smoking since it is associated with a number of health problems and may compromise sleep in a number of ways.
· Engage in relaxing activity such as reading a book, relaxing with a hot bath in the evening, listening to soft music, or deep breathing to help you get some much-needed sleep.
· Keep the bedroom free from distractions such as electronic devices. Keep the bedroom clean, clutter free, cool, dark and quiet to foster an environment of sleep.
Avoid using electronic devices before bedtime since they emit blue light that can trick your brain into thinking it is daytime.
· Get out of bed if you don't fall asleep within 20 minutes of turning in (or if you wake up and can't fall back to sleep in 20 minutes), and do something relaxing until you feel sleepy again.
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Somnowell Inventor - Visiting Professor Simon Ash FDS MSc MOrth BDS
Prof. Ash is the inventor of the highly successful SOMNOWELL Chrome device for snoring and sleep apnoea.
The Somnowell Chrome is made to exacting standards in the Somnowell laboratory under the supervision of Visiting Professor Simon Ash. Prof. Ash and his master technicians create each Somnowell Chrome device using their wealth of experience and expertise.
Prof. Ash works at the forefront of his profession. He is a Consultant and Specialist Orthodontist with over 30 years clinical experience, with a special interest in sleep related breathing disorders, TMJD, and bruxism. He currently works in Harley Street London and two private hospitals in London as part of a multi-disciplinary team managing snoring and sleep apnoea, and is Visiting Professor of Orthodontics at the BPP University.
The Somnowell mandibular advancement appliance is also recommended by:
- Sleep Centres
- ENT Surgeons, Sleep Physicians, Respiratory, Physicians
- Orthodontists, Dentists
- General Medical Practitioners