You're cozy in bed, you can feel the fog of sleep slowly creeping over your mind- suddenly! You sit up, remembering that you forgot to finish a sentence in a project you already submitted, or you didn't return a call or reply to an email.
You're suddenly anxious, embarrassed, and annoyed that there's nothing you can do about it now.
So, what do you do? The most likely answer is you fret about it for hours before you finally fall asleep if you're lucky.
Stress and anxiety are a serious problem for sleep, and those worries can keep you up at night if you don't deal with them.
So, how do you deal with the worries that keep you up at night? Here are six ways to address those worries.
1. Schedule Worry Time
Give yourself time to worry – set time for it on your schedule, but don't do it too close to bed. You can use a journal to let it all out, or just sit and process your worries or fears.
Don't just let your mind run free, take the next step and try to resolve the issue, solve the problem, or find a way to deal with the task. If you work on a resolve, it will be less likely to keep you awake at night.
2. Meditate
If you have persistent worries, there are all kinds of mindfulness activities that can help. Meditation is one of the most popular options and it's because you can do it absolutely anywhere, even in bed.
You can try body scanning or breathing techniques if you prefer. Your best bet is to explore different options to see which one works best for you.
3. Get Up
If you're having a hard time getting to sleep, don't lie in bed hoping it gets better. Give yourself no more than thirty minutes to fall asleep, and if you can't, get out of bed.
Head into a dimly lit room and do something boring and monotonous, whether it's reading a book, doing a puzzle, or meditating. Head back to bed when you start to feel sleepy.
4. Designated Sleep Area
Teenagers lounge in their beds to do their homework, text on their phones, scroll social media and read. That's all well and good, but it's a habit you have to break as an adult.
Your bed should be your designated sleep area, not where you snack while you watch a movie.
Maybe it's a treat every once in a while, but don't make it a habit, it will detract from your sleep habits.
5. Don't Look At The Time
Are you a clock watcher?
Don't do it, don't be a clock watcher. Checking the time is not going to make you feel better, it won't ease your worries, or help you fall asleep.
If you're struggling to get to sleep, get up and do a boring task. If you wake up and it's not morning, go back to sleep.
If you're thinking about making a trip to the bathroom or in need of a drink, that's an acceptable excuse to check the time.
Just make sure you have a nightlight on your phone so you're not taking a full-brightness blast to the face.
6. Journal
Before bed, making time to write in your journal can be an effective way to deal with your worries.
But I don't want you to write about your concerns or what's making you anxious. This journal is reserved for gratitude.
Send yourself off to sleep with a positive outpouring of the three things you're most grateful for from the day you just completed.
You can write as little or as much as you like but try to be a bit more detailed than writing just a name or a thing. Try to include why you're grateful.
