If you had a heavy day full of stress and anxiety or are going through situations that will take time to resolve, you will most likely not be able to ‘roll your eyes’ when you go to sleep. So if you ask yourself: how do you sleep when you’re nervous? Here we give you several recommendations from an expert.
When you cannot sleep because you are nervous, it is due to a high degree of stress and anxiety, which have an impact on your body.
“As a result of the pandemic and the quarantine, sleep disorders have increased worldwide and what I have seen in the consultation is that the more the person worries, the less they sleep, and the less they sleep, the more they worry. never-ending game.
“In many cases, the lack of sleep directly contributes to increased anxiety and other mood disturbances. When we are stressed, our bodies produce cortisol, which suppresses the production of melatonin, the hormone that helps us sleep,” explained.
But not everything is bad news, the specialist gives us the following recommendations to do before going to sleep if you are nervous:
Write as much as you can
The brain is very powerful and has a relaxing effect when you read, but if you write, it is helpful in signaling neurotransmitters by telling them that it is time to ‘rest’.
What you have to do is write a diary in a notebook, in which you put all your worries of the day, where you can identify the negative and obsessive-compulsive thoughts that come to mind over and over again.
Do not go to bed before you are sleepy
The longer you lie down, trying to sleep without success, the more anxiety you will feel.
Ideally, you should go to bed until you feel completely ready for sleep. What will help to reinforce sleep will be to put on your pajamas, remove make-up or wash your face, put on creams, because all these actions are registered by the brain as the moment to ‘turn off’.
Half hour rule
Staying in bed without being able to sleep causes anxiety, so set a time limit: 30 minutes.
If you’ve already tried everything (you turned off the light, you don’t watch your cell phone or television, you counted sheep) and after this time you can’t sleep, leave the room and do something else until you feel sleepy.
Don’t lose sight of caffeine
Any beverage that contains caffeine (coffee, energy drinks, or tea), try to drink it 5 hours before going to bed, otherwise, do not expect to sleep like a baby all night.
Sleep without pets
Even if you love your dog or cat, sleeping without it is the best thing you can do to get a good night’s sleep. When your pet approaches or makes a noise, it can disrupt the sleep cycle.
On many occasions, you do not realize it, but in the phases of sleep that are not so deep, it could wake you up.
Attack negative thoughts
As soon as a negative or worrying thought comes to you, say the following:
“Right now I am not going to solve anything”, “Today I cannot fix it, tomorrow yes”, “I will gain nothing by worrying at this time”, “Everything will be fine”.