6 Tips for Anxiety Free Sleep

If falling asleep has become one of the most challenging parts of your day, you’re not alone. Thousands of people that suffer from anxiety and panic attacks find it very difficult to end their day comfortably and may not be getting enough high quality sleep on a regular basis.

Sleep deprivation not only makes you more irritable and tired the following day, but may also be the reason why you’re experiencing high levels of anxiety on a regular basis.

Fortunately, there are some ways to sleep better tonight, and every night. I talk more about ways to break out of an unhealthy sleep deprivation cycle in my book, Panic Away.

Here are some other ways you can encourage deep sleep and get the much-needed rest you need:

1. Don’t force it. Try and avoid thinking about not being able to sleep when you’re tossing and turning at night, and just relax. Say to yourself “If I sleep I sleep great -if not I will always manage”. Forcing sleep is more than likely to backfire and make you feel more anxious about your situation.

2. Exercise more. Exercising regularly is a proven way to enjoy deeper sleep. Try exercising in the early morning or late afternoon so that it’s easier to wind down near the end of the day.

3. Steer clear of caffeine, alcohol and soft drinks. These substances can compromise the quality of sleep you can enjoy on a regular basis.

4. Practice deep relaxation exercises. Take the time to meditate or do some type of light stretching exercise before bed so that you can induce a state of deep relaxation. This will help you enjoy a better quality of sleep more consistently.

5.Have a warm bath 20 minutes before bed. Add several drops of lavender oil to help your muscles relax.

6. Maintain a regular sleep schedule. Try and go to bed and wake up at the same time so your body adapts to a healthy cycle.

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Best Strategies for Handling Morning Anxiety

morning anxiety Best Strategies for Handling Morning Anxiety

Photo by: Vince Alongi

For many people who suffer from panic attacks and experience high levels of anxiety, mornings can be a particularly stressful time of day. Some people find themselves always getting up in a frantic state, while others feel very depressed and experience a heightened state of worry upon waking.

If mornings are particularly difficult for you, you need a strategy for getting your day off to a healthy start. I talk more about starting the day right in my book, Panic Away, and you can start implementing these strategies right away:

1. Start with a light stretch. Stretching will help increase circulation to all your major muscle groups and help you reduce some stress and tension. Stretch your arms and legs lightly before you get out of bed so you become more mindful of your body and can increase oxygen flow.

2. Think about things you’re grateful for. Take a deep few deep breaths and focus on a few elements of your life that you are truly grateful for. This can be a person, place or thing, and all it takes to change your state of mind from anxious one to a positive one is spending a few minutes being grateful. You’ll notice your mood state changes pretty quickly once you develop this habit.

3. Journal for at least 30 minutes. Writing a journal is a great way to relieve stress and anxiety and get in touch with your feelings. Writing your thoughts can help release some of the negative thoughts and make you stronger to face the day ahead. It is a mental release as you do not feel the same pressure to obsess about what is on your mind. Once it is on paper you will have a better perspective.

These are just three simple strategies you can use to handle bouts of morning anxiety and get through your day on a more positive note.

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Blood Sugar Levels and Anxiety


Do you wake up in a highly anxious state? Is it hard for you to focus and get control over your thoughts after a meal?

If the answer is yes, one of the critical links related to your anxiety could be traced to your diet and your blood sugar levels throughout the day.

If you have a history of diabetes or other health conditions that cause low blood sugar, you may be more vulnerable to high anxiety, stress and even a panic attack at certain times of the day.

Many people who are suffering from hypoglycemia experience anxiety on a regular basis because their blood sugar levels are too low. Low blood sugar levels can trigger a number of responses in the body including inability to focus, nervousness, trembling, dizziness and racing thoughts.

Sound familiar?

If so, you may need to be tested for hypoglycemia and diabetes, and take a close look at your diet.

Many people get a lot of relief from anxiety simply by changing their daily diet and eating more nutritious, wholesome foods that don’t negatively affect their blood sugar levels. I talk more about this in my book Panic Away. Simple diet modifications such as eating oatmeal with milk for breakfast, eating more protein-rich foods at each meal, and eating smaller meals throughout the day can help keep blood sugar levels in check and keep anxiety levels under control.

If you experience frequent mood swings and anxiety attacks that you can’t trace to any particular source, take a close look at your diet and lifestyle and see if your mood tends to change after a meal. This can be a good indicator that your blood sugar levels are out of balance, so it’s important to have that checked and start making the necessary changes in your diet.

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Lower Anxiety by Practicing the Art of Gratitude

For many people suffering from high levels of anxiety and frequent panic attacks, enjoying a peaceful state of mind seems like an impossible task. The constant mental activity can make it very hard to focus and concentrate. The constant mental activity can also be the root cause of an imbalance that leads to stress, frequent anxious thoughts and even compulsive behavior.

I’ve found that one of the easiest ways to reduce anxiety is to deliberately shift your attention from your head, to your heart. You can do this simply by practicing the “art of gratitude” which I talk about in further detail in my book Panic Away.

Science tells us that regular mental practice of gratitude can change your body’s chemistry and makes it easier to enjoy a peaceful state. Learning how to be grateful is one thing, but making a conscious effort to be in the moment as you express gratitude is what will help to lower stress levels and help you achieve a calmer state of mind.

All it takes is a few minutes to get started. Just close your eyes and take a few deep breathes. Focus on something in your life that you feel a strong sense of appreciation for, whether it’s a person, your friends, your health or your work. Notice how simply thinking about these things or people makes you feel, and start to feel the flow of positive energy throughout your body. You can do this first thing in the morning to start your day off on the right track, practice gratitude when you’re stuck in traffic, or right before you drop off to sleep at night.

The goal is to keep practicing until you get used to feeling gratitude for a positive force in your life.

Practicing the art of gratitude can help to lift that mental fog of anxiety and improve your overall well-being.

Try it!

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