How to stop anxiety insomnia
When public speaking anxiety bites, why does your racing mind always wake you up in the middle of the night? Apparently the most likely time for you to wake when you suffer with anxiety, stress or depression is 3.44am. Public speaking anxiety is no exception. Here’s how you can stop anxiety insomnia.
In the old days, no matter how long it took me to fall asleep, I’d wake again with thoughts buzzing their way round my head. I’d turn and look at the clock: 3.45am. If I was lucky, I’d be asleep again by 5am. More often the alarm would jolt me awake after tossing and turning for the rest of the night.
If you suffer with anxiety or worry, particularly around public speaking, it’s likely you’ve suffered insomnia in the wee small hours. Now you’ve now got the added pressure of knowing you’re losing valuable sleep.
It doesn’t have to be this way.
Here are 4 steps you can take to stop anxiety insomnia:
If it’s been going on for some time, check with your GP in case there’s an underlying medical problem.
The number of hours sleep you get doesn’t matter that much…and you will be getting more sleep than you think. We simply notice the times we’re awake but not the dozes in between.
It’s surprising just how little sleep you need and yet you can still be productive. Think about it, you might be really tired but you’re still doing your job, aren’t you?
So: be unconcerned about being awake, especially if you’ve taken step 1. It’s one less thing to worry about!
During the hour or so before bed:
- Stop using your mobiles / tablets / computers or TV! Your brain mistakes the blue screen light for full daylight & keeps you awake.
- Write down anything that comes to mind about your work, especially to do with presentations, speeches or meetings. This puts those thoughts on hold until you’re properly awake tomorrow.
- Listen to my ‘Hypnotic Slumber’ mp3. (N.B. It’s OK to drift off to sleep whilst it’s playing).
Find ways to address your public speaking fears, anxieties and stresses:
- If you can, discuss it with your manager, HR department or Learning & Development. They may have some training you could use. (If not, let me know & I’d be pleased to offer my help).
- If you haven’t already, read my eBook ‘Is Fear of Public Speaking Holding Back Your Career’ & try out the ‘5 Top Tips: How to Stop Fear of Public Speaking Holding Back Your Career’.
- Having suffered with it myself in the past, I know how hard it can be to keep calm in the run up to a speech or presentation. That’s why I developed this 90 second mind-hack to replace ‘Anxiety & Fear’ with ‘Calm Focus’. A calmer day leads to a more peaceful night.
If you follow these 4 steps, you’ll find that your sleep gets better & better.
And there’s nothing like a good night’s sleep to reduce your anxieties too.
Let me know how you get on.
If you want to address your public speaking fears & anxieties once & for all, book your private call with me here: