Stress and anxiety are part of a group of psychological and physiological phenomena that affect our health in a very negative way, and through different “chain effects”. One of the areas of life in which being nervous is most detrimental to our quality of sleep, i.e. our ability to repair ourselves and regain energy through rest.

In the following lines we will review several tips related to how to sleep well when you are nervous , although it must be clear that many of these steps involve acting long before going to bed.

Tips: How to Sleep When Nervous

The following tips are given on the assumption that you have little time before going to bed. However, you should bear in mind that there are several factors that, implemented on a day-to-day basis not necessarily at the end of your day, can help you to have a greater predisposition to sleep regardless of whether or not you experience anxiety and stress.

For example, keeping a regular and consistent sleep schedule is extremely important in order to make the most of the time spent resting. On the other hand, eating well contributes to a good night’s sleep, since malnutrition facilitates the appearance of inflammatory processes and these make sleep more difficult.
Having said that, let’s move on to advice.

1. Exercise, but hours before bedtime

The exercise goes very well for releasing tension on the one hand, and for making our focus “unhooked” from those thoughts that keep us preoccupied on the other. That is why moderate sport practice is a resource to be taken into account .

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

2. Take a night shower

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

Although the mechanism by which this habit works to help you fall asleep is not well known, it is believed to be related to the fact that you perform a task that has already been internalized by repeating it several times and that is done in an environment where monotony and predictability prevail, both through hearing and touch. This makes the shower become a kind of ritual that can lead us to a state similar to that of trance , in which we “disconnect” from everything.

3. Avoid stimulants

If you feel that the state of nervousness dominates you and can give you problems to fall asleep, keep in mind that the problem can get worse if you also consume stimulants such as coffee or any other product with caffeine or similar. Avoid these foods or drinks.

4. Don’t stuff yourself with food before going to bed

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

5. Do not expose yourself to screen light at dusk

One of the habits that have become more popular with the adoption of the use of new technologies is the use of computers, tablets and smartphones at night, when almost everyone has finished working or attending classes and can connect. This is a bad idea if you experience sleep problems, because the exposure of the eye to light late at night alters the circadian rhythms , which makes the body not know very well if it is daytime or not.

6. Practice relaxation techniques

This advice is a classic for fighting anxiety and nervousness. There are several exercises that help the body to modulate itself hormonally to lower the nervous system’s alertness. Many of them focus on better management of the way you breathe.

7. Uses white noise

White noise helps to unplug, and can be used while lying in bed. For example, the sound of rain or the crackle of a fire in the fireplace can be very relaxing, if you keep the volume down. Ideally, long recordings should be used, so that they last until after you have started sleeping.