Think about the symptoms of your anxiety. Does it disrupt your sleep in physical ways? For example, does your heart race? Even if your major problem is a worrying mind that won’t quit, that can still really affect your quality of life. Acknowledging your fears means that you are one step closer to being able to successfully cope with those fears. Try saying it out loud. For example, “I worry that my house will burn down and it is keeping me from sleeping. I need to find a way to deal with this issue. " You may need to consider professional help in facing these fears.
Make a habit of writing in your journal each morning or evening. Make a note of the things you did that day and rate your anxiety level. Maybe you will notice patterns. For example, you might realize that every night you watch the news, there is a report of a natural disaster somewhere. This could cause your anxiety to spike. If you find a pattern like this, you could take steps to avoid those triggers. Perhaps you could avoid watching the evening news.
Maybe there is a definitive reason you are scared of fire. For example, if you were in a house fire as a child, you will obviously still have traumatic memories. A counselor can help you find ways to acknowledge those fears. If the root cause is less clear, the counselor can help you explore your past and present to try to find reasons for your anxiety. If you can find an explanation for your fear, it can be easier to find a solution that will work for you. Ask your regular doctor to recommend a reputable therapist. You can also ask close friends or family for recommendations.
Hold regular fire drills. Make sure that each member of your family knows the best way to exit your home in the case of a fire. Have the wiring in your home checked regularly by a professional. This will help ease worries about electrical fires. If you are worried about a natural disaster, make a plan for that. For example, you could make an earthquake preparedness kit. Prepare for a major earthquake by having a store of batteries, bottled water, and food. When you feel yourself worrying, you can comfort yourself by knowing that you have taking all possible steps to prepare in case of the worst.
For example, many people worry about a terror attack. This is a real fear. However, it is not one that many people have control over. If you find yourself worrying about terrorists, take a break from the news. It’s okay to go television-free for a few days. Taking a break from the cause of your anxiety can reset your brain and allow you to relax and get some rest. Try focusing your nervous energy on something you can control. Have you been meaning to clean out the garage? Spend your time doing that instead of worrying.
Make sure your bedroom is at the right temperature. The ideal temperature for sleep is around 65°F (18. 3°C). Avoid exposure to light. Your room should be dark and there should not be any glow from electronics. This means turning off your phone and your tv. Wear a sleep mask if your room is not dark enough. Limit the noise. Make sure your environment is quiet. If there is a lot of street noise, consider investing in a sound machine.
Avoid sleeping in on weekends. Your body will get into a natural sleep rhythm if you stick to a consistent schedule. Try not to nap. Although can afternoon nap can seem delightful at times, try to avoid it. Napping can cause you to lie awake at night, and might increase your worries. Try to move around after dinner. Sometimes people eat a big meal and then doze on the couch. That can disrupt your sleep later. Instead, take a walk around the block.
One method is to do a body scan. Lie in a comfortable position on your back. In turns, spend several seconds focusing on each area of your body. For example, focus on your shoulders. Imagine any tension you feel going away. As you focus on each body part, try to also be aware of your breath. Focus on breathing in and out evenly. When you are focusing on other things (your body and breath) your brain will not have time to worry about fire. You can also look for guided meditations. Consider downloading an app to your phone to help you learn focusing activities.
Make a to-do list each evening. Writing down the next day’s tasks can help clear your mind. You don’t have to worry about forgetting something. Take deep breaths. Cleansing breaths can help calm your mind. Breathe in deeply while counting to five, then exhale while counting to five. Consider doing yoga before bed. Stretching and yoga postures can relax your mind and body, which can relieve stress and help you sleep.
If you have a specific fear, such as fires, you can get in the habit of checking to make sure there are no candles burning or other obvious hazards. Your routine doesn’t have to take long. It can make you feel more at peace just to check your bedtime ritual off your to-do list. Your ritual can also include other soothing tasks. Take a moment to spray a lavender linen spray on your sheets. The scent promotes restful sleep.
Make regular exercise a priority. Aim to get in at least 30 minutes of physical activity most days of the week. Find an activity that you like. If you enjoy dancing, try a Zumba class. Recruit a friend to go for a long walk. You’ll get exercise and the added bonus of socialization.
Avoid alcohol in the late evening. A glass of wine with dinner is fine, but drinking alcohol within two to three hours of bedtime can disturb your sleep. Try not to eat late night snacks. Eating after dinner can keep you awake, especially if you choose heavy or sugary foods. Limit caffeine. Try not to have caffeine after 2pm
Visit an experienced acupuncturist. Ask friends or family for a recommendation. Talk to your doctor before beginning an acupuncture regimen.
There are medications that can help you fall asleep and stay asleep. Make sure to discuss possible side effects with your doctor. You can also ask about homeopathic remedies. For example, many people take a melatonin supplement to aid in restful sleep. You can purchase these pills at most drugstores.
