Question: My anxiety disorder is keeping me up at night. Do you have suggestions for getting a good night’s sleep?
spring 2005 – volume 2, issue 2
Sheena Farrow responds:
Getting a good night’s sleep can be difficult but not impossible. Here are a few suggestions to help improve your sleep:
Exercise
• Regular physical activity during the day releases stress and tension.
• Try a daily walk.
Allow time to unwind at the end of the day
Watching television can increase tension, so turn off the television and instead try some of these activities before bed:
• Take a warm bath
• Listen to soft/calming music
• Do some light reading
• Use relaxation techniques such as deep breathing or visualization exercises
Keep a consistent sleep/wake pattern
• Do not nap.
• Go to bed at the same time every night and get up at the same time every morning.
• Develop bedtime rituals to prepare your mind for sleep; for example lock the doors, brush your teeth and turn off the lights.
Associate lying in bed with a relaxed mind
• If your anxiety keeps you awake, get up, do a quiet activity, like reading for 20 minutes, and then return to bed.
• Set aside a “worry period” at the same time, same place every day. Be firm and do not allow yourself to worry in bed.
• To get the most restful sleep, the best position to sleep in is usually the one you are in when you wake up.
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