Okay, method number one is simply to eliminate negative thoughts that you experience in your bedroom.

You experience far more worrying and anxious thoughts when you’re awake in bed than you do in any other situation. That’s a strange situation to be in when you think that your bedroom should be the place where you are most calm.

I’d feel confident guessing that worrying in bed troubles you most when you’re trying to fall asleep when you first get into bed, in the middle of the night if you wake up, and first thing in the morning before you get up.

So what’s most critical in this situation is quickly stopping as much of your worrying in the bedroom as possible, and the easiest area to solve this problem is with the worrying you do when you wake up in the morning. The solution? Get up imediately, as soon as you open your eyes.

This may sound like a very simplistic idea}, but it really does work and will stop a lot of your morning anxiety. Getting yourself up and out of bed so that your mind can’t find things to worry about will give you an excellent [start to your day.

Okay, now to stop those occasions when you worry in the middle of the night after waking up. I’ll admit, this one’s slightly tricky to cure, but there are solid methods you can use. Right away I should tell you that if you’re ever awake for more than a few minutes, get up straight away. Staying in bed won’t solve anything, and will probably triple your anxiety.

Another good thing to do is to have a warm shower, or simply to splash your face with warm water. Or perhaps just wander around your home for a few moments, possibly tidying a few things away. Then just go back to bed. This approach works because it recreates a totally natural way of going to bed.

So instead of lying awake for hours you get up for a bit, and then finally when you return to bed you treat it as if you’re going to bed for the first time. This is much more natural for your body to accept than it is to lie there for hours when you can’t sleep. It’s far more likely that you’ll get back to sleep doing this than simply lying there.

***Method #2. No More Ever-Changing Schedules***

Sleeping problems of all kinds, not just those that are related to panic and anxiety problems, can be helped by making sure you stick to the same routine every single day.

And yes, by doing nothing more than going to bed and getting up at the same times, every single day, your internal clock will go back to normal and your sleeping can’t fail to get better. You’ll also correct any problems with things like irregular hormone release, which can be affected by poor sleep habits.

I bet you know that feeling that you’re completely burnt out, right? Well, that is frequently a result of your adrenal glands being out of whack. One of the few ways to correct a problem like that is to get some good sleeping habits sorted out.

Starting from today, then, begin going to bed every night as close to the same time as possible. And, of course, get up at the same time each morning too. Just don’t undo all your hard work by sleeping in late on the weekends and losing your hard-earned new routine!

The third way to get better sleep is to avoid all stimulants before you go to bed.

A lot of the problems that you currently have with your sleep could be to do with what you do directly before you go to bed. Fast-paced TV, loud music, heavy reading, and playing video games are all very bad ideas in the last hour or two before you try to sleep.

What I did, and what I suggest you start doing too from today onwards, is to stop doing anything stimulating for an hour before your bedtime. Couple this with a brand new routine that you stick to before you retire, full of things that you know will relax you.

Go out of your way to slow everything down for the last 60 minutes before heading off to bed. If you have a favourite bedtime drink, this is the time for it. If it’s hot outside, maybe drink it in the fresh air. If it’s cold outside, curl up and drink it inside. But the bottom line is, relax.

It may sound a bit obvious to give this kind of advice, but how many of us really give ourselves time like this? Even those of us who do don’t do it enough.

If you’re a bath-taker, then whenever you can take one right before you get into bed. Make it warm, but never too hot. A warm bath has been proven in many studies to put the body in just the right state for great quality sleep. So make this slow winding-down hour a new part of your pre-bed routine. It can work unbelievably well when you’re not sleeping.

tips for panic attacks

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