July 12, 2022

4 Do-It-Yourself Ways to Help Fight Sleep Anxiety

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It’s been reported that about one in every three people have at least brief symptoms of insomnia, and 10% of the population has a chronic insomnia disorder, which means it happens at least three times a week for a period of three months.

One of the problems of insomnia is that it can get in your head, which can cause the vicious cycle to continue. There are things you can do naturally, however, that can try to stop this cycle in its tracks.

Centers Health Care has a look at four do-it-yourself ways to help address sleep anxiety issues and make your bed a peaceful and comforting place once again.

  1. Get a Guidebook on Cognitive Behavior Therapy

A mental health professional can help with sleep anxiety through cognitive behavior therapy (CBT), but unfortunately, many healthcare plans to do cover it. There are, however, guidebooks available that walk you through steps you can take on your own in order to improve your situation.

  1. Don’t Turn to Sleeping Pills

Sleep aids should be limited to natural supplements like melatonin or drinking chamomile tea. Turning to over-the-counter or prescription sleep drugs can cause addiction or dependency, and improper use of those medications can lead to confusion and frequent falls.

  1. Keep Your Mind Calm

Start by turning clocks away from your bed so you can’t see and then dwell on the time. In addition, find a low-stress activity you enjoy before bed, whether it’s reading, taking a bath, or meditating. This can help prepare your body for bed. And if you can’t sleep, instead of getting upset, get up after 15 or 20 minutes and go to a dimly lit room for another non-stimulating activity. When you feel sleepy, return to the bedroom. This can help train your body that the bedroom is for sleep.

  1. Get a Weighted Blanket

A study found that people slept better after four weeks of using a weighted blanket. The pressure from the blanket can lower your blood pressure and heart rate. And be sure to keep your bedroom cool (especially if you’re using a weighted blanket) because research shows that the body gets into a deeper sleep in cooler temperatures.

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