Poor sleep and anxiety often go hand in hand. If you’ve been struggling to get a good night’s rest, it’s likely that you’ve also developed some anxiety surrounding sleep, says Kathryn Pinkham, founder of The Insomnia Clinic.
Unfortunately, this can create a vicious cycle: the more anxious you feel, the harder it becomes to sleep, and the worse your sleep gets, the more your anxiety increases.
But there is hope! Here are Kathryn’s four top tips to manage your sleep-related anxiety and improve your sleep quality so you can get back on track.
Best sleep anxiety tips
1. Make time for mindfulness. This doesn’t have to take a huge amount of time out of your day. Take a simple moment, such as making a cup of tea, to take time to be present. Focus on what you can smell, see and hear.
Then, when your mind starts to drift, which is very normal, gently bring yourself back to the present again. This teaches your body to be in the moment, which is where we need it to be to get it sleeping well again.
2. Get your worries out of your head, and onto paper. This is a great way to rid yourself of any anxiety around sleep, or wider worries in general. Simply take a moment to put pen to paper and get these thoughts out of your head. This will clear your mind before bedtime, making these worries less likely to surface when your head hits the pillow.
3. Forget the eight-hour myth. The reality is that everyone has a different sleep need. So, telling yourself you have to get eight hours of sleep will only add to the pressure, which will just leave you feeling more anxious. Instead, focus on quality of sleep instead of quantity, and aim for five to six hours of quality sleep instead.
4. Look for other ways to get more energy. Instead of doom-scrolling on social media, use any free time to get outside, get some fresh air and exercise. This is great for your mental and physical health, and will also help to reduce anxiety, which is great for your sleep.
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Remember, having anxiety around sleep is tiring in itself. So, it’s important to note that it’s not just lack of sleep that will be making you tired in this instance. Worrying about sleep won’t improve it but it will make you feel worse.
Try these simple steps and remember to do your best to reframe your thinking. A positive mindset, and thinking like a ‘good sleeper’, will be a great first step toward improving your anxiety around sleep.
