Sleeping and exercise tips for those struggling with anxiety.
Published by Maz in Anxiety and excessive thinking · 10 March 2025
Hi welcome to this blog on useful tips for better sleep, designed for those who are anxious and full of head noise.
To find out more about how the Amygdala relates to anxiety in my blog "Taking control of your anxiety" dated 4th November 2024.
Sleep deprivation can fuel an anxious amygdala.
Developing a good sleep routine can make all the difference.
Sleep is so important, and there are lots of tips available but these I found the most useful. You can you them as a bit of a check list to see what you have already got in place.
Useful tips for good sleep patterns.
*Before going to bed practice a routine which is relaxing.
*Exercise during the day, avoiding an hour before sleep.
*Eliminate light stimulation at least 1 hour before bed. This includes all screens.
*Avoid napping or limit naps to power naps for no more that 15 to 20 minutes.
*Establish a consistent bed time and waking time, to give your brain a stable routine.
*Make sure sleeping environment helps your sleep, e.g. dark, cool.
*Avoid alcohol, caffeine and spicy food in late afternoon and evening.
*Make sure your bed is comfortable, and used primarily for sleep.
*Limit your focus on your concerns, setting a time each day to focus them. Consider what you can change and what you can't. Near to your bedtime replace these thoughts with relaxing thoughts.
*Listing to positive and calming podcasts, audio books, or music, this can help escape your head noise as long as you focus on what you are listing to.
*If you can’t fall asleep by 30 minutes, get up and do something, preferable in the dark for a short while.
*If you can avoid or limit use of sleep aids as they only work temporarily.
Remember with Exercise.
When you are anxious your amygdala is in active mode. It wants you to respond.
By doing exercise when you are anxious you are actively responding to it.
Find a regular exercise which you enjoy, can do regularly and matches your physical ability.
As you exercise you are giving off Serotonin into the body.
This is a natural way of giving your brain what it needs for anxiety.
Note: Serotonin is active in Sedatives and medication for anxiety, but you are producing this naturally.
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