Most people with anxiety disorders also have trouble sleeping. Treating the disorder usually improves sleep, but in the meantime, there are other things you can do:
- Go to bed and wake up at the same time every day, even on weekends.
- Use the bed only for sleeping and sex.
- Forgo naps, especially close to bedtime.
- Limit the time you spend in bed. Turn in only when you're sleepy. If you don't fall asleep within 15 minutes or if you wake up and can't fall back to sleep within that amount of time, get out of bed and do something relaxing until you feel sleepy.
- Avoid caffeine (found in coffee, many teas, chocolate, and cola) after 2 p.m., or noon if you are caffeine-sensitive. You may need to avoid caffeine entirely if you have panic attacks.
- Avoid eating foods that contribute to heartburn.
- Don't drink alcohol for at least 2 hours before bedtime.
- Limit fluids before bedtime to minimize nighttime trips to the bathroom.
- Stop smoking, or at least do not smoke for 1–2 hours before turning in for the night.
- Exercise regularly, but not too close to bedtime. An afternoon workout is ideal.
- Keep the bedroom cool, dark, and as quiet as possible.
- Replace a worn-out or uncomfortable mattress.
- Take a hot bath before bedtime.
- Use relaxation techniques before bedtime