How to Sleep With Severe Anxiety

Ever tried to sleep when worried about something? Severe anxiety can have a big impact on getting a good night's sleep. People with chronic anxiety can become sleep deprived if unable to get help. There are different strategies to try if you are unable to sleep due to anxiety.

Instructions

Practice Healthy Habits

• 1

  Eat well and get proper nutrition. Eating a diet rich in magnesium, B complex vitamins and calcium may help improve symptoms. Avoid caffeine, salt, sweets and refined foods which can cause problems with anxiety and sleep.

• 2

  Exercise regularly to help with anxiety and sleep patterns. Exercise causes chemical changes in the body that may help reduce anxiety and improve the ability to sleep.

• 3

  Avoid alcohol, nicotine or illegal drugs. These substances can actually worsen anxiety and disrupt sleep patterns.

Behavioral Interventions

• 4

  Employ relaxation techniques before bedtime. This can be in the form of breathing exercises, alternatively contracting and relaxing muscles, or meditation.

• 5

  Talk with a therapist to learn coping skills to manage anxiety. Learn techniques to shut off a wandering mind prior to sleep.

• 6

  Listen to relaxing music, take a warm bath or read a book to calm nerves before bedtime. Pick an activity that helps soothe and calm anxiety.

Medical Interventions

• 7

  Try over-the-counter medications such as Benadryl or sleep aids if alternatives are not helpful. Aromatherapy products, such as lavender spray, may also be helpful to reduce anxiety.

• 8

  Consider prescription medication options such as benzodiazepines, certain antidepressants or sleeping aids that can be used to relieve anxiety and induce sleep.

• 9

  Schedule an appointment with a physician to discuss medications that may be available to help with anxiety and sleep.