Nights can be a worse time for people who suffer from anxiety disorder. You are laying all alone in the dark room. You can’t stop dwelling on negative thoughts. And once again, you have a sleepless night. Insomnia is a natural product of anxiety issues. It leads to chronic daytime fatigue, irritation and gaining weight. It can also make your depression symptoms even worse. More than that, untreated anxiety can cause hypertension (high blood pressure) and other serious health problems. We all feel anxious and stressed from time to time. In fact, anxiety disorder is considered the most common mental illness in the United States. There are many ways to help yourself get rid of anxiety. 
Don’t let it control your life. You deserve to rest and feel good about yourself during the day. You can try practicing sleep hygiene to overcome your frustrating routine. Here are simple steps you can take to reduce your anxiety and have a better night’s sleep.
Turn off your phone
Nowadays we can’t live without our gadgets. Try not to use your phone at least before going to bed. The blue light emitted by the screen on your smartphone restrain the production of the hormone that keeps you awake.
Let’s not forget that checking Facebook, email, Instagram can also make you very anxious. Sometimes we get disturbing messages and, of course, it is difficult to settle into slumber later on. Give your mind time to relax at least in the evening. So, make sure your bedroom is a technology-free zone. You can listen to folk music, read books, talk to your roomies or take care of your pet. Also, you can use music as ‘white noise.’ It can distract you from unpleasant thoughts.
Spend time outdoors
Some anxiety sufferers feel more comfortable staying in the house than going out. No wonder, crowds and wide-open spaces can trigger another panic attack. However, spending time outdoors can actually reduce your anxiety and help you to sleep better. You don’t have to go to the city center. Go to the park or a forest instead. It will lower your blood pressure and stress hormones.
Start a thought diary
There is no need to keep all these negative thoughts inside of your head. You need to put it in order. If you can’t fall asleep at night, you can write down everything that disturbs you. It is your personal space, so you can be honest with yourself. Once you are done, close your diary and tell yourself that you leave all your troubles in there. It is good therapy because once you structure your thoughts, it will be easier to find solutions.
Get on a sleep schedule
You need to form a new habit of going to sleep on a particular hour. Later on, your brain will get used to it. You will feel more tired in the evening because your body will be preparing for sleep. Try to wake up and go to sleep at the same time during the whole working week and the weekend. It might be not the easiest thing to do because ‘unexpected always happens.’ Try to do your best though.
Relax your body
If you want to fall asleep faster, you will need to avoid heavy meals and drinking alcohol before bedtime. Some anxiety sufferers mistakenly think that one bottle of beer or a donut can help them relax in the evening. Indeed, it can make you feel good, but just for a moment. Your body will be absorbing food the whole night.
Smoking is another thing to avoid. If you are a smoker, try to take a break from cigarettes at least in the evening. Nicotine is a stimulant. It increases your alertness and heart rate. Also, you may experience withdrawal symptoms once nicotine starts leaving the body and it will keep you awake.
Also, forget about caffeine. Keep in mind that soft drinks, chocolate, and teas also contain this substance. If you experience panic attacks, try to give up coffee at all.
