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“There is no stressor, but the body is flooded with a sense that it needs to do something.”
似乎总是焦虑晚上更糟糕。
I can be dead tired, and yet the moment the lights go out, my brain will shift gears instantly. A simple noise down the hall or stray thought about something that happened in my day can send my mind reeling down a relentless rabbit hole of侵入性思想。
I’ll start beating myself up for choices I’ve made or I’ll agonize over decisions I have to make tomorrow.
我会重播我的脑袋里的事件，并开始稍频一次又一次地询问“怎么办”。
我会开始担心我的儿子或我的狗，前很长时间，我会确信他们生病或开始想象他们可能会受到伤害的方式。
If I fall asleep, will I hear my son if he wakes up and cries? Will he try to crawl out of the crib if I don’t hear him? What if he falls while I’m asleep? What if he hits his head?
What if. What if. What if…
这是无情和疲惫的。
Sometimes, I’ll be up for hours, paralyzed with fears, and completely unable to talk myself down from imagining the very worst things happening.
有一次，我花了整个古老的谷歌宝宝监视器，在我看着我的3个月大的睡眠时会提醒我发出健康问题。
其他时候，我焦虑的想法将变成一个完整的吹惊恐发作。我会感到头晕，我的心会砸，我的胸部会受伤。在那些夜晚，我别无选择，只能唤醒我的丈夫并寻求帮助。
这一切都不是健康或乐趣 - 但我远离唯一一个拥有这种夜间焦虑的人。
According to the Anxiety and Depression Association of America, anxiety disordersaffect roughly 40 million adultsin the United States. It’s the most common mental illness in the country.
Everyone has some anxiety, but it becomes a disorder when that excessive fear and worry persists beyond one stressful event. It will start popping up for months on end, interfering with daily activities, such as work, relationships, responsibilities, and, of course, sleep.
“焦虑症是一种过于活跃的杏仁核the brain,” explains Lauran Hahn, a mental health counselor that specializes in anxiety and trauma therapy based in Orlando, Florida.
“The amygdala is responsible for sensing danger — it’s like the brain’s smoke detector,” Hahn says. “Once danger is perceived, the amygdala sends a signal to the body engaging the sympathetic nervous system, which I liken to a gas pedal. It gets the nervous system revved up and ready to take some action.”
That action is the战斗，飞行，冻结反应为我们准备了我们的危险，并使我们的身体释放皮质醇或肾上腺素等压力激素。反过来，导致你的心率加速，你的血压上升，血液从你的内脏转向你的四肢，这样你就可以更好地战斗或逃离。
“In a real threat or stressful event, this automatic process is brilliant,” Hahn says. “It naturally wakes up the brain and body and gives it the little extra boost it needs to handle the threat.”
The problem with ananxiety disorder但是，在那些需要参加的真正威胁或压力源。
“就像Amygdala被困在'上，'”哈恩说，所以你很容易被一个事件，人，记忆，看似随机思想，感觉或身体感觉触发。“没有压力源于克服或生命来拯救，但身体被淹没了，有意义地淹没。”
Anxiety can be worse at night in part because we have no distractions from our anxious thoughts like we might have during the day.
Well, first off, there’s no substitute forseeking help从心理健康专业人员。
特别是焦虑或创伤治疗师可以帮助您与您合作，以降低焦虑和恐慌症状。
根据哈恩，有特定的治疗方法，就像EMDR或感觉电机心理治疗，这可能有助于“重置”你的神经系统并解决你造成焦虑症的过度活跃的Amygdala。
减轻练习
花几次缓慢，深呼吸，注意进入和离开身体的空气。尝试完全专注于您在立即所做的内容：你看到了什么，听到或闻到嗅觉？
基于亚特兰大的许可的临床社会工作者朱莉富希尔顿还推荐了一个思维运动，她称之为“文件。”
“As you lay in bed with eyes closed, visualize a table in front of you with lots of file folders spread out,” she says. “Be specific [about that table] — our minds connect with a picture.”
“每个文件都写在它上面是在你的脑海中赛车的事情，”她继续。“明天上班。一个人今天与你的伴侣一起参与。一个悲伤的悲伤，无论多久以前。弹出的一切都可以获得文件。然后，一次一个轻轻地选择文件，确认它有多重要（我们没有扔掉它，因为它很重要，如果它来了，它将在今晚进入你旁边的机柜。“
“As you file everything that could possibly be on your mind, you are slowly giving your brain the indication that nothing is wrong, everything has been examined and deemed not a threat,” she adds.
“当你经历一切时，它会觉得没有什么可以”准备“，因为心灵可以放松，”她说。
Other therapists recommend scheduling a “worry time” where you sit down, let yourself worry, and make a plan on how you’re going to address some of those things. Just make sure this “worry time” is nowhere close to your bedtime.
Build a sleep routine to transition from day to night
那是什么常规看起来像真的取决于你和你的需求。For some people, it’s meditation. For others, it’s as simple as taking a bubble bath before bed, lighting a scented candle, petting your cat, or reading a good book.
重要的是你花了一些时间才能下发。
这意味着避免压力的活动 - 就像支付账单一样，听着这个消息，谈论政治，滚动你的手机 - 在通往你睡觉的时候滚动。
由于阻塞，限制屏幕曝光尤为重要blue lightat night can help you sleep.
每天晚上都在同一时间睡觉，即使在周末
“我们每个人都配备了24小时内部的身体时钟，称为我们的昼夜节律，告诉我们的思绪何时休息，何时要警惕，但它渴望一致，”Bill Fish，Sleep Science Coach和General Manager睡眠基础。
“If you made a concerted effort to go to bed within a 20-minute window each night, get your 8 hours of sleep, and wake within the same 20-minute window each morning, you will gradually train your body, and will make it much easier to get to sleep each night, especially when dealing with anxiety,” Fish says.
It’s important to wake up at the same time every day too, even if you have a bad night’s sleep.
“We often think we should ‘catch up’ on sleep over the weekend or if we have a bad night of sleep,” says Annie Miller, a licensed social worker and behavioral sleep medicine provider based in Washington, D.C. “But in fact, that can make insomnia worse by creating what’s called social jetlag.”
“保持唤醒时间一致并明白你可能在短期内累了，但这将建立睡眠驱动，最终让您更快地入睡，”她解释道。
Don’t lie in bed awake
撒谎醒着只会让你的大脑时间开始另一个担忧和焦虑的恐惧。
如果您在20分钟左右后不能入睡，请尝试重新启动那个睡前程序。
Don’t turn on bright lights, of course, but go do a low-stress activity — like pet your cat or drink a cup of tea — for a few minutes to help give your body another chance at winding down for the night.
考虑获得一些产品来帮助您降息
当然，没有魔法治疗 - 夜间焦虑的所有产品。但是，在建立健康的夜间常规时，有一些产品可以帮助您放松并帮助您。
Research还表明，它们有助于减少自主主义唤醒，这导致焦虑症状，例如心率增加。
马赛克为成人和孩子提供全系列加权毯，有各种乐趣的颜色和图案。价格因您获得的毯子尺寸和体重而异，但从125美元左右开始。
Shop for Mosiac weighted blankets.
完整披露：其余+是technically为孩子们设计，但听到我的声音。当我用它时，它帮助我睡得更好，而不是帮助我的儿子睡觉。
我的兄弟为圣诞节和当时为我的儿子买了它，当时我的儿子仍然在我们的房间里睡觉，所以我在我的床附近设置了休息+，并且我不需要很长时间依赖它。
I found the sound machine features (particularly the ocean noises) incredibly soothing, though other people might find the white noise feature more soothing.
声音机器可以为您的大脑提供一些赛车的思想，以便在睡觉时倾听并倾听。
颜色夜灯也可能有所帮助，因为您可以将其编制以匹配睡前程序并在睡眠睡眠时将光线慢慢昏暗。
If you prefer not to get a product meant for kids, the company also recently came out with the Hatch Restore aimed at adults specifically. It has many of these same helpful features to create a bedtime routine without any of the baby-focused ones.
Everyone has heard thatchamomile tea可以帮助你睡觉。为什么？好吧，它通常被称为温和的镇静剂并具有称为Apigenin的抗氧化剂，其与大脑中的特异性受体结合，可能会降低焦虑，并帮助您困倦。
This sleepy tea takes chamomile up a notch by also adding in lavender, another ingredient that has been used for centuries to help calm nerves. The tea is also naturally caffeine free and, well, it’s simply delicious.
Aromatherapyis a great self-care tool because it’s said to help improve pain levels and relieve stress.
特别是，虽然研究有点限制essential oils那lavender oil is one that’s generally considered anatural sleep aid。For example,一项哥多书found that lavender increased the amount of slow and deep wave sleep.
这就是为什么这个扩散器和精油套装是帮助您将芳香疗法工作到您的夜间日常生活的伟大工具。此外，木漫射器在床边看起来很可爱。
感觉到这里的模式？为您提供嵌入的产品以睡觉前的产品是一个好主意，因为他们有助于让您的思绪脱离您的担忧。
Lighting a scented candle before bed is a great way to do that.
想家makes a whole line of candles designed to evoke the smells of your home state or specific memories (like Grandma’s kitchen) so it’s pretty easy to find a scented candle that you’ll find calming.
在床前度过温暖的浴是一种解压缩并开始蜿蜒夜晚的好方法。
温暖的浴缸可以做到很多那like reducing pain, improving breathing, lowering blood pressure, reducing heart attack risk, and improving blood sugar control.
To help you settle down for the night, Lush’s Deep Sleep and Twilight bath bombs are great choices because both have lavender oil in them.
许多治疗师建议身体枕头因为拥抱某些东西，即使是枕头，有时可以帮助您感到安全和安慰。身体枕头有时也可以缓解疼痛和疼痛，帮助您睡觉。
This body pillow is designed to not lose its shape and can help with your posture, making it super comfortable to hug as you drift off to sleep.
Lots of folks find it calming to read a book before bed, but if you struggle to focus on the page, there’s an alternative: audiobooks.
另外，如果你曾经读过作为一个孩子，你也会知道当你在夜间打瞌睡时读到读到的肯定有些东西安慰。
这就是为什么Audibleis a great choice. With a subscription, you’ll get one or two books a month, plus a discount on any additional audiobooks you want to buy.
听到的应用程序还允许您设置睡眠定时器，以便您不必担心整晚播放的书，丢失您的位置。
我对本文的许多治疗师推荐了一个放松或冥想应用程序，以帮助您在睡觉前安顿下来。
前空间is an app that helps make meditation simple by teaching you mindfulness skills in just a few minutes every day.
现在，如果您最近由于持续的大流行，您最近被雇主解雇了1年免费提供1年。
Simone M. Scully is a writer who loves writing about all things health and science. Find Simone on her网站那Facebook那and推特。