living
T
wo years ago, I was caught up in the grind
of corporate work life. My daily routine
started at 5 am for an intensive session of hot
yoga, then continued into a meeting-filled day at
work from 8 am to 5 pm. I would go home to prepare
a quick dinner with my husband shortly after, only
to open up my computer again and prepare for
another busy day ahead. If I was lucky, I would fall
asleep by 11pm, but often I would find myself lying
completely awake, scrolling through my phone or
making to-do lists as I worried about the next day.
Unsurprisingly, this ongoing lack of sleep and
stress built up into a trend of panic attacks at the
end of every work day. The smallest thing would
put me in a downward spiral of negative thoughts
and panic, and it didn’t take long for my husband
to take me to a much-needed doctor’s appointment.
I didn’t feel like myself, and there was an
overwhelming sense of dread with every new day.
At my doctor’s appointment, I described my
symptoms, ranging from lack of sleep to non-stop
worry. After some additional questions, my doctor
ran a quick test and came to the conclusion that
I had anxiety – in my case, it was so strong that
most people would have to take medication to
combat the symptoms. Having anxiety came as
a surprise to me, as there’s still some stigma
regarding mental health. My family or friends never
told me about their struggles with mental health,
and it was always kept under the radar.
Everyone’s level of anxiety is different, and
medication may be necessary in some cases, so I
would always recommend speaking with a medical
professional regarding specific symptoms. As it was
my first time dealing with my mental health, my
doctor thought it would be best for me to work with
a counsellor to figure out some solutions to help me
rest and slow down instead of turning straight to
medication as a way to cure my anxiety. It’s been
over a year since I’ve implemented quite a few
habits into my night routine to help me slow down,
and as my anxiety has improved, I wanted to
share some of my favourite habits with you...A recipe for rest
What do you do when anxiety and stress stop you from sleeping,
then tiredness exacerbates your anxiety and stress?Turn off your screens. This was one of the first
things my counsellor recommended. Digital devices
produce blue light which makes us more alert,
and also slows down our body’s production of
melatonin, which helps us to fall asleep. Turn off
your devices and limit screen time for at least an
hour before bed to help your body produce the
melatonin it needs for a good night’s rest.
Embrace stress free activities. Instead of taking
a look at your digital devices, consider stress free
activities to help keep your mind and body present.
Some of my favourites are drawing simple doodles,
or completing a page in an adult colouring book.
Offload with a brain dump. If you’re having
a tough time settling down, I’d recommend doing
a brain dump of all the things you want or need
to do. Write all those thoughts down, and leave
them for the next day, knowing that the list will be
there for you tomorrow.
Drink warm tea. A soothing herbal tea or warm
drink can also help calm your mind and body before
going to bed. Chamomile is great for relaxation,
or consider valerian root tea or any other
decaffeinated tea you have in your pantry.
Melatonin might be right for you. If you’re a light
sleeper, melatonin is also available in liquid or pill
form. Taking a dose before going to bed may help
you fall asleep more quickly, and also give you
better rest throughout the night, but always check
with your doctor before taking any supplements.
Even if you don’t have anxiety or high stress
in your life, consider a few of these simple habits
to help form a more restful sleep routine.Christine Liu is a California-
based author and creator who
is passionate about simple,
slow, and sustainable living.
Read more about her lifestyle
at simplybychristine.com and
in her book, Sustainable Home
(White Lion Publishing, £18).Words: Christine Liu / Illustration: Vanessa Lovegrove