How to Sleep Well When Nervous, in 7 Tips

Stress and anxiety are part of a group of psychological and physiological phenomena that impact our health in a very negative way, and through different “chain effects”. One of the areas of life in which being nervous harms us the most is the quality of sleep, that is, our ability to repair ourselves and regain energy through rest.

In the next lines we will review several tips related precisely to how to sleep well when nervous although it must be clear that many of these steps to follow involve acting long before going to bed.

Tips: how to sleep when nervous

The advice below is given assuming that you have little time before going to bed. However, you must keep in mind that there are several factors that, implemented on a daily basis and not necessarily at the end of your day, can help to have a greater predisposition to fall asleep regardless of whether or not you experience anxiety and stress.

For example, maintaining a regular and consistent sleep schedule is very important to be able to make the most of the time spent resting. On the other hand, eating well contributes to sleeping well, since malnutrition facilitates the appearance of inflammatory processes and these make sleep difficult. With that said, let’s move on to the tips.

1. Exercise, but hours before bedtime

Exercise is very good for releasing tension, on the one hand, and for making our focus of attention “disengage” from those thoughts that keep us worried, on the other. That is why moderate sports practice is a resource to take into account

However, it is very important that you do not exercise a few hours before going to bed, as this will not only not make things easier for you, but will also give you problems falling asleep. The ideal is to do this exercise session at least five hours before going to sleep.

2. Take a night shower

Simply taking a shower about half an hour before going to bed can help you relax.

Although the mechanism by which this habit works to fall asleep is not very well known, it is believed that it has to do with the fact of performing a task that has already been internalized by repeating it several times and that is performed in an environment in which monotony and predictability prevail, both through auditory and tactile means. This makes the shower turn into a kind of ritual that can take us to a trance-like state in which we “disconnect” from everything.

3. Avoid stimulants

If you feel that the state of nervousness dominates you and can give you problems falling asleep, keep in mind that the problem It can get worse if you also consume stimulants like coffee or any other product with caffeine or similar. Avoid these foods or drinks.

4. Don’t stuff yourself with food before going to sleep

Another problem related to lack of sleep that comes with anxiety and stress is the fact that many people, feeling nervous, They try to feel better by binge eating This makes digestion complicated, which delays the moment when you can start sleeping.

5. Don’t expose yourself to light from screens at dusk

One of the customs that has become most popular with the adoption of the use of new technologies is the use of computers, tablets and smartphones in the evening, when almost everyone has finished working or attending class and can connect. This is a bad idea if you experience sleep problems, because exposing the eye to light late at night alters circadian rhythms which means that the body does not know very well if it is daytime or not.

6. Practice relaxation techniques

This advice is a classic to combat anxiety and nervousness. There are several exercises that They contribute to the body’s hormonal modulation again to reduce the alertness of the nervous system. Many of them focus on better management of the way you breathe.

7. Use white noise

White noise helps you disconnect, and can be used while lying in bed. For example, the sound of rain or the crackling of a bonfire in the fireplace can be very relaxing, as long as the volume is not too loud. The ideal is to use long recordings, so that they last until after you have started to sleep.