Effective Tips on Sleeping Better When Feeling Nervous

We’ve all been there: lying in bed, staring at the ceiling, and unable to fall asleep because we’re too nervous or anxious. Whether it’s due to an upcoming exam, a job interview, or a big presentation at work, feeling nervous can make it incredibly difficult to get the restful sleep that our bodies need.

That being said, there are several strategies that you can try if you find yourself struggling to fall asleep when you’re feeling nervous. In this blog post, we’ll explore some of those strategies and provide tips on how to calm your mind and body so that you can get the restful sleep that you need.

1. Practice Relaxation Techniques

One effective way to combat feelings of nerves or anxiety is by practicing relaxation techniques before bedtime. This might include deep breathing exercises, progressive muscle relaxation (tensing and then relaxing different muscle groups throughout your body), or meditation.

Try incorporating these techniques into your nightly routine for about 10-15 minutes before going to bed. By doing so regularly over time, they will become easier and more effective in helping you feel relaxed enough to fall asleep.

Deep Breathing Exercises

One easy technique to try is deep breathing exercises. Simply inhale deeply through your nose for about 4 seconds while counting silently in your head; hold the breath for about 7 seconds; exhale slowly through pursed lips for about 8 seconds while counting again silently in your head.

Repeat this cycle a few times until you start feeling calmer – this technique will not only help relax tense muscles but also lower heart rate by getting oxygen-rich air flowing throughout the body which helps reduce stress hormones like cortisol making sure everything feels good inside out!

Progressive Muscle Relaxation (PMR)

Another widely popular technique often recommended by therapists is PMR. Simply lie down in bed and tense up specific muscle groups slowly starting with the toes or feet and moving up your body while you breathe deeply, hold for about five seconds then release the tension.

Doing this technique releases physical stress, which can help calm anxious thoughts as well.

2. Reduce Screen Time Before Bed

Screens emit blue light that disrupts our natural sleep patterns by suppressing melatonin production – a hormone responsible for regulating sleep cycles. Try to avoid using electronic devices for at least 30 minutes before going to bed; instead, read a book or take a relaxing bath to wind down after a long day.

Getting more exposure to natural sunlight during daylight hours is also beneficial as it helps regulate hormones like cortisol making sure they don’t interfere with your sleeping pattern.

3. Create A Sleep-Conducive Environment

Creating an environment conducive to good sleep is essential when you’re nervous. Ensure that your bedroom is cool enough (between 60-67 degrees Fahrenheit) and quiet enough so that outside noises won’t disturb you while trying to fall asleep.

Investing in comfortable bedding materials such as sheets made from soft cotton can also contribute significantly since touch sensations help reduce feelings of anxiety creating better relaxation overall

Ditch The Clock Watching Habit

Another tip: ditch the habit of continuously checking the time on clocks around you if they’re available nearby – obsessing over how many hours left until morning breeds unnecessary worries encouraging feelings of insomnia all night long!

In conclusion, practicing relaxation techniques before bedtime, reducing screen time before bed and creating an ideal sleep environment are some of the best ways one could use when struggling with nerves preventing restful nights’ sleep.
If these strategies prove not useful after trying them out consistently over several days or weeks without positive results consult a doctor who may suggest other solutions catered specifically for individual needs!