Sleep is not proper. Anxiety what to do!

Practise Sleep Hygiene Healthy sleep is important for both physical and mental health it on also improve productivity and overall quality of life. One of the most important sleep hygiene practices is to spend an appropriate amount of time asleep in bed Good sleep hygiene practices include: Limiting daytime naps to 30 minutes Avoiding stimulants such as coffee tea and cigarettes close to bedtime Exercising to promote good quality sleep As little as 10 minutes of aerobic exercise, such as walking or cycling can drastically improve nighttime sleep quality. For the best night's sleep most people should avoid strenuous workouts dose to bedtime Staying away from food that can be disruptive before sleep. Heavy or rich foods, fatty or fried meals, spicy dishes, citrus fruits and carbonated drinks can trigger .Indigestion for some people when this occurs close to bedtime it can lead to painful heartburn that disrupts sleep Ensuring adequate exposure to natural light. Exposure to sunlight during the day, as well as darkness at night helps to maintain a healthy sleep wake cycle Establishing a regular relaxing bedtime routine. Regular nightly routine helps the body recognize that it is bedtime This could include taking warm shower or bath reading Making sure that the sleep environment is pleasant and cool, with adequate temperature.

Need to know the reason for your anxiety. Once the root cause is treated , you will sleep better. I am an online counselor and an internationally certified NLP practitioner. You can connect with me for appointment if required. Do visit my Facebook page to know my work. Happy to help !

Sleep disturbances are related to disturbed thoughts. You need to sort the situations that force you to get into negative thoughts that leads to disturbed sleep

Seek help of counselor for better suggestions as detailed history is required for the reason of the same.

I understand your predicament and would like to make a few suggestions that might help you. I want you to know that with awareness of how the mind works and how thoughts are generated, you will get better at dealing with them and be able to relax, rest and sleep better. It is not the lack of sleep but the concern and worry about the lack of sleep that affects us and unsettles us. The nature of the Mind, which in simple terms we experience as thoughts, is such that, it will keep shifting its focus from one object/topic/event to another. Ii always needs something to hold on to. Another important characteristic of the Mind is this - You will either have thoughts about the past or the future. This will keep alternating. Try thinking about the present moment - you will see that the Mind and 'Now' can never coexist. The Mind has 3 states in general. Sometimes, you may find yourself having very positive, inspiring thoughts. During other times, you may find yourself very emotional, or all charged for action. Whereas during other times, you may feel very lethargic, dull or lazy. These states will keep alternating. Having understood the nature of the mind, the first step towards mental health is to become aware of your thoughts. Learning to be an observer of your thoughts, learning to observe them from a distance like clouds passing in the sky. The next step is knowing that you have the power to choose which thought you wish to focus on and act on and exercising that power. With practice, you will have better mastery over this process. Having negative thoughts is something that plagues everybody from time to time. Trust me, even if everything was perfect, you will still find some shortcomings somewhere and brood about it. Tension or anxiety is a physiological response which is again part of being human. It is normal to have such thoughts about any situation. As mentioned above, with practice, you will learn to focus and entertain only those thoughts are healthy enough to be acted upon. Whenever you feel overwhelmed by thoughts, just bring your focus back to your breath and take a few relaxing breaths. You will automatically be able to focus on the task at hand and do what is required. Whatever you feed your mind through your sense organs will be replayed to you as thoughts. Be conscious of this. Take care of the content you feed your mind - the kind of books you read, the websites you visit, the kind of music you listen to, the kind of food you eat, the kind of company you keep ( "You are an average of five people you spend most of your time with" ) Ask yourself : Where would I like to see myself ten years from now? What should I do today to reach there ten years from now? What would I do if I knew I wouldn't fail? What would I do if I weren't afraid? No matter how impossible the answers might seem, I want you to know that you can and will make them possible. Take the first step. The rest will follow. A beautiful future awaits you. Take ownership of every time, take responsibility for it and confidently work towards your dreams and aspirations. One day you will thank these dark moments for being the fuel for your success. Set aside time for exercise daily and make sure you eat healthy. Here is a breathing exercise that will help you relax better when you lie down to rest: Inhale to a count of four - hold your breath for a count of four - exhale to a count of eight. Repeat this ten times. Gently massage the back of your neck and the base of your skull. Have faith in yourself. You are capable of dealing with this. You are going to do just fine. Take care.

I appreciate that you are approaching guidance from Professionals, what you had shared there could be many other factors behind it, it's would be great if we have more details, I suggest you to consult with Psychologist to help you best.

Consult with Psychologist.

Hello Practo user, Sleep is an important mechanism. It is necessary for an optimal health and can affect hormone levels, mood and weight. Sleep is one of the physiological symptoms of anxiety. To improve your sleep you need to work on your negative thought patterns which leads to anxiety and then to sleep issues. Consult a Clinical Psychologist who can guide you in diffusing these negative thought patterns. You can also improve your sleep adopting a good sleep hygiene. Stick to a sleep schedule of the same bedtime and wakeup time, practice a relaxing bedtime ritual - it could be any relaxing activity or soothing music, Avoid naps in the afternoon, avoid alcohol, cigarettes and heavy meals in the evening, avoid consuming caffine late in the day and lastly you can optimize your bedroom environment.

Consult A Clinical Psychologist

Make a bedtime consistent bedtime routine, practice a relaxing bedtime ritual, avoid naps in the afternoon, avoid consumption of caffeine late in the day and optimize your bedroom environment.

Hello, thanks for reaching out us, at this lockdown time certain basic functions has affected a lot, apart from what the people had earlier issues. First you work on your routine, Know your reasons for Anxiety, that is causing you stress, disturbs your sleep, focus. Acknowledge your achievements, things that motivates you, Try to share your emotions with your loved ones and whom you are comfortable.. Know your strengths and weakness, Exercise/ any activities will make tieredness, that might help you feel sleepy, along with avoid stimulants before 4-5 hr of sleep. Follow breathing exercises or relaxation techniques, Socialize with your family and friends. Instead of gadgets , you can be with books you like to read, if you won't feel sleepy sit on chair rather than on bed(don't roll around). Take care, stay safe and positive 🙂

take the help of psychologist to guide for well being. you can connect with me also.