How to sleep well when nervous, in 7 tips

Stress and anxiety are part of a group of psychological and physiological phenomena that have a very negative impact on our health, and through different “chain effects”. One of the areas of life in which being nervous harms us the most is in 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.

• Related article: "10 basic principles for good sleep hygiene"

Tips: how to sleep when nervous

The advice that you will find below is given assuming that you have little time before bed. However, you must bear in mind that there are several factors that, implemented on a day-to-day 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, keeping a regular and constant sleep schedule is very important in order to make the most of the time spent resting. On the other hand, eating well contributes to sleep well, since malnutrition facilitates the appearance of inflammatory processes and these make sleep difficult. With that said, let's move on to the tips.

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1. Exercise, but hours before bed

The exercise goes very well to release tension, on the one hand, and to make our attention focus "disengage" from those thoughts that keep us worried, on the other. That is why the moderate practice of sport is a resource to take into account.

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

2. take a night shower

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

Although it is not very well known what is the mechanism by which this habit works to fall asleep, it is believed that it has to do with the fact of carrying out a task that has already been done. internalized by dint of repeating it several times and which is carried out in an environment in which monotony and predictability prevail, both by hearing and by voice. tactile. This causes the shower to turn on a kind of ritual that can take us into 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 trouble falling asleep, keep in mind that the problem It can get worse if you also consume stimulants such as coffee or any other caffeinated or similar product. Avoid these foods or drinks.

4. Do not stuff yourself with food before going to sleep

Another of the problems related to lack of sleep that comes with anxiety and stress is the fact that many people, feeling nervous, try to feel better by binge eating. This makes digestion difficult, which delays the time when you can begin to sleep.

5. Do not expose yourself to the light of the screens at dusk

One of the customs that have become most popular with the adoption of the use of new technologies is the use of computers, tablets and smartphones at dusk, when almost everyone has finished work or school and can connect. This is a bad idea if you are experiencing sleep problems, because light exposure to the eye late at night disrupts circadian rhythms, which makes the body not know very well if it is day or not.

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6. Practice relaxation techniques

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

7. use white noise

white noise it helps to disconnect, and can be used at the same time that you remain lying in bed. For example, the sound of rain or the crackling of a fire in the fireplace can be very relaxing, as long as the volume is not too loud. Ideally, use long recordings, so that they last until after you have begun to sleep.