After spending a significant amount of time at home over the last year, many of us have adopted new sleeping patterns, fresh habits and experienced lifestyle changes, some intentional and some less so.
Though the UK is currently attempting to approach something that looks like normality, our sleep cycles are anything but. In fact, several reports last year highlighted the link between coronavirus and insomnia, with the pandemic disrupting the sleep of millions worldwide even if they weren’t suffering from the disease.
Rather, a heightened sense of anxiety and stress that so many have been feeling in recent months has wreaked havoc on our sleep, and this only looks set to get more complex and difficult to manage as we attempt to return to the office and socialising in public.
Indeed, if you’re feeling anxious about post-pandemic life, you might struggle to fall or stay asleep at night, which naturally is likely to keep you feeling more on edge the next day. It’s a vicious cycle, hey?
However, there are some things you can trial during this adjustment period, with the aim of tackling anxiety and settling into a deep slumber. With the help of SleepSeeker, here are 6 top tips for tackling sleep anxiety today.
PREPARE TODAY FOR TOMORROW
To prevent anxious thoughts from spiralling at bedtime, particularly if they concern the next day’s agenda, it’s a good idea to write the next day’s to-do list to help conceptualise what lies ahead in a clear, sensible way.
Go further and prepare what you can the night before for the next day. For example, if you’re going back into the office, you might feel more relaxed if everything is ready the night before; such as your work outfit, your bag and your lunch. Knowing everything is ready for a smooth wake up and departure can help you rest a little easier when you tuck in for sleep. Aaah.
LIMIT CAFFEINE AND ALCOHOL BEFORE BED
While alcohol and caffeine consumption might increase with the re-opening of clubs and offices, remember to keep those indulgences in check, particularly before bedtime, if sleep disturbance is something you regularly experience.
Consuming too much caffeine later in the day can increase anxiety and impede sleep whilst drinking alcohol can leave you dehydrated and restless. Instead, reach for a calming chamomile tea before bed, known for its relaxing qualities.
Read: 6 smart ways to make your sleep deeper and more restful
TAILOR YOUR ENVIRONMENT
It’s important to understand the effect your sleep environment has on your levels of comfort and calm. Controlling light, temperature and sound is key to creating a relaxing atmosphere before bed and keeping worries as you look to drift off.
Usually, the darker, cooler and quieter you keep your sleeping space, the better chance you have of sleeping undisturbed, but everyone is different so work out what works best for you! That said, sleep experts do agree that a room temperature between 16 and 18°C is ideal.
Your mattress matters, too. Check out these tips on buying the right mattress for more on that.
Taking a relaxing bath or shower can also help lower your body temperature to conform to that ideal ambience, so consider factoring one in before bed.
Investing in ear plugs, sleep masks or even essential oils can also help you relax you manage your sleep environment before bedtime, too.
Read: How to create the IDEAL bedroom environment for sleep in 5 simple steps
LIMIT BEFORE BED SCREEN TIME
You’ve heard it before,and you’re well aware of the dangers, but are you following the advice? We’re all guilty of having a little scroll and click before bed, but it bears repeating that this has an adverse effect on our ability to sleep.
The blue light prevents the production of the sleep hormone melatonin, which aids sleep. Why not pledge to put your phone down a couple of hours before bed and pick up a book instead to help you unwind. Think about setting an alarm to tell yourself to stop screen time in good time before bed.
Read: 5 IDEAL steps to the perfect bedtime routine
CALM YOUR MIND
There are many natural calming techniques you can try to quiet your mind before you hit the hay. Look into breathing techniques, mindful meditation and yoga and try them out before you go to bed to see if they work for you. You could follow an app to do this, or even attend a yoga class in the evening. However, an evening walk can be equally as effective for relaxation before getting into bed.
Read: The best meditation apps for 2021
REDUCE THE PRESSURE
While some people are highly anticipating restrictions lifting , for many of us, it might take a little longer to adjust to new changes. It’s imperative to remember to adjust at your own pace, and not feel pressured into doing anything which might overwhelm you. By adjusting to the changes slowly, returning to normal will feel less intense, allowing you to ease out of restrictions. This will help you to adopt new routines, which consequently should mean your sleep routine goes undisturbed.