Sleep Anxiety Solutions & Coping with Worry at Bedtime

As sleep physicians, we know feelings of unease before sleep can disrupt precious rest. Sometimes called sleep-onset association disorder, this insomnia involves exaggerated fears that interfere with relaxation at night.

However, productive strategies exist for regaining control, says Clinical Psychologist Dr. Abby.

Worrying and draining the mind can prevent sleep’s natural onset. Journal your worries before bedtime purging those thoughts rather than ruminating according to experts. Notice worrying patterns by tracking anxious themes upon waking – usually minor issues versus realistic threats notes Counselor Lauren. Don’t suppress them, reframe them into problem-solving the next day.

Progressive muscle relaxation counters physical tension according to studies. Starting at your toes, tighten then release muscles visualizing stress melting away. Repeat up the body preventing ruminating. Guided meditations relax the mind, such as visualizing a calm place inducing alpha waves conducive to sleep.

Calming affirmations like “I am safe, it’s time to rest,” reprogram anxious thinking.

Limit stimulating activities, screens, and worries in the bedroom dedicating it to restful associations only. Diffuse calming aromas like lavender which decreases cortisol levels.

Create a bedtime routine signaling your body it’s time to unwind through gentle yoga, journaling, or reading according to experts like sleep coach Diane.

Address excessive worrying directly through cognitive behavioral therapy (CBT). Question anxious thoughts by exploring the evidence for or against them and then replacing them with rational perspectives according to psychiatrists.

Self-soothing positive mantras build resilience like “I’ve worried before and managed just fine.” Face worrying gradually through systematic desensitization if needed as this exposure lessens anxiety’s grip.

As sleep physicians, we don’t hesitate to prescribe cognitive exercises, relaxing herbs, or even occasionally non-addictive medications used short-term to break unhelpful patterns if severe stress persists.

However, focus on developing healthy coping mechanisms to support worry-free rest naturally long term. With practice relaxing your mind, you’ll gain control of anxious thoughts paving the way to deeper sleep each night!

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