While introverts are called “quiet,” they know how loud their minds can be, which keeps them from falling asleep right away.
Imagine: it was a long day full of interactions and small talk (ohhh). Eventually, the time will come when you can escape your bedroom (your shelter)turn off the lights and fall into a peaceful slumber.
The only problem? You are an anxious introvert. So instead of falling asleep, your mind is buzzing, replaying every social interaction you’ve had since the dawn of time (oh again).
Trust me mate anxious introvertsI know that feeling of wanting nothing more than to fall into a deep sleep. It’s more than frustrating – it’s unhealthy. Sleep is key to regulating our heart, blood vessels, blood sugar, memory and stress levels. For adults, the Centers for Disease Control and Prevention recommends at least seven hours of sleep a night.
So after that far I have a restless night full of too many worries, I found some tips and tricks to overcome night terrors and help my whole body to relax. And spoiler alert, my solutions do not involves counting sheep.
5 things that help me sleep as an anxious introvert
1. White noise: Low-stimulus sounds can help calm a sensitive mind.
There are three things I can’t live without: friends, family and my white noise machine. While introverts can be called “quiet”. we know how loud our minds can be. If you add a little late-night anxiety to the mix, well, let’s just say not exactly sweet dreams. While some may rely on TV or music to quiet the nightly racing thoughts, I find them too stimulating for my sensitive mind. White noise, on the other hand, is not too soft or too loud – just right.
By definition, white noise combines different frequencies – HowStuffWorks he says that it can be up to 20,000 sounds – for a light, soothing sound. It’s not words or anything your ears can recognize, it’s just low-intensity background noise. And for an anxious introvert like me, it gives a sense of serenity. After a few minutes of listening to the simple sounds, I feel my mind relax, allowing my body to fall into a restful sleep.
2. Essential oils: Calming aromas relieve nighttime anxiety.
When it’s time to hit the hay and I’ve got it beat i think too much, some soothing scents can help a lot. Aromatherapy is a holistic healing treatment that uses essential oils to promote well-being. THE exercise It dates back to 3500 BC, when Egyptian priests anointed fragrant plant materials for ceremonies and religious offerings.
Fast forward to today and anxious introverts are pouring aromatic oils on their wrists, bathtubs, spritzers, cold compresses, lotions, and diffusers. Aromatherapy can improve sleep quality, reduces anxietyand relieves headaches, and different oils serve specific purposes. Some of my personal favorites, including the best oils for falling asleep, are:
- Lavender. The sweet floral notes take my mind to a more peaceful place (like a wild garden in the middle of spring) and help me forget about the stress of the day.
- Peppermint. The cooling and refreshing smell of peppermint helps clear my mind and relieves stress headaches.
- Cedar wood. Known for clearing negativity and detoxifying the mind, cedar has calming properties that allow me to tune out my racing thoughts.
- Citrus fruits. Lemon, orange and grapefruit oils are light and airy, making me feel cool and calm.
Whether you have a diffuser or just want to inhale a few oils before bed, adding aromatherapy to your nighttime routine can help you quiet your noisy mind and drift off into a restful sleep.
3. Coloring: Distracting the mind before bed is key.
Why have we decided we don’t need coloring time as adults? Well, until recently, that is, when coloring books for adults started becoming a thing (thankfully). As an introvert with an anxious mind, it’s hard to sit back, relax and do nothing. It actually sounds like thinking about doing nothing all the way stressful for me. But give me a coloring book, some light tunes and a scented candle and I’m ready to de-stress and unwind.
Does coloring really help you relax? Heck yes yes – and there’s a bit of research to explain why. According to WebMDcoloring allows you to focus on a simple task instead of thinking about chores, work, or whatever else is going on in your humming mind. WebMD also reports that coloring has therapeutic benefits, bringing your mind into a meditative state — which it is exactly what do you want before bed
If you’re like me and need a low-stim activity to take your mind off at night, I suggest getting yourself a coloring book and a fresh crayon or colored pencil. Pick a coloring book—or start your own collection—and start a routine of 15 minutes to an hour of coloring time before bed.
Do you ever struggle to know what to say?
Someone asks, “Why are you so quiet?” A co-worker corners me when you are exhausted. A friend strives to plan you don’t have the energy for it.
Later he thinks I wish I had said something.
I’ve been there too. That’s why I created it Confident introverted scripts.
That’s over 150 ready-to-use phrases time spent alone, protection of boundaries, energies, social life, etc. The guide is provided by feedback from therapists and introverted colleagues to make sure it really helps when your mind goes blank.
40% discount For introverts, Dear Readers. Use the code TRUST at the checkout.
Click here to purchase the guide.
4. Organize: Reduce clutter and anxiety helps you relax.
It’s me now not tells you to embark on a whole-house deep-cleaning adventure at 11 p.m., but I a.m referring to that if you’re feeling a little down take a few minutes to tidy up before going to bed.
VeryWellMind reports that a third of their readers find clutter depressing. Whether it’s folding or cleaning that chair (where your not-quite-dirty-not-clean clothes live), or wiping down the bathroom sink, tidying up a little calms me down before I jump into bed. Besides, we introverts love a messy environment — organization makes me happy. Try it – you’ll see.
5. Offline mode: Eliminate late night anxiety factors.
Of course, the better answer would be put down your phone – and all other electronic devices – at least 30 minutes before bedtime. An important part of sleep hygiene; the blue light devices emit not promotes sleep. But in today’s digital society, ignoring your phone is not necessarily an easy thing to do. Instead, my advice to anxious introverts is to start slowly by turning off the internet 30 minutes to an hour before bed.
What purpose does this serve? The internet can be silly and fun—I’d be lying if I said I didn’t wake up at three in the morning and watch TikTok every now and then—but it can also cause anxiety. For those who start themselves easily, surfing social media or surfing the internet late at night is not the best idea (um, please never do dive deep into conspiracy theories if you want to get a good night’s rest).
That’s why I recommend doing a gentle stretch before going to bed. Disconnect from the internet and put your phone on Airplane mode. This will prevent you from going down a Reddit rabbit hole and help you break what Cleveland Clinic they are called “graduation-chasing” habits. It also means no one can call or text – talk about it peace.
If you still need to unzip before turning off the light, try downloading a low-stimulus game that doesn’t require internet access, such as Two points or An infinite loop – personally, it’s my goal Bubble Shooter. The goal is to find a game that calms the mind and helps you relax when it’s time to cut the hay and makes it easier to stay offline.
Get some sleep, introverts – you need it!
Remember that as an introvert you need to conserve your energy, so getting a good night’s sleep every night is key. Try different bedtime exercises to find a routine that works for you—some introverts, for example, find that sleeping separately from their partner is useful. It’s a loud world for us anxious introverts. Although it may take some extra effort to cool down before bed, like this it’s worth it. 
My fellow anxious introverts, what would you add to this list? I’d love for you to share it in the comments below!
