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How To Get Rid Of Sleep Anxiety

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Simple Ways To Help Insomnia

How to STOP Anxiety, Worry, & Stress: Sleep Like A Baby

While theres no one magic trick for getting the deep sleep your mind and body need, following a few simple tips can help you get good rest.

If youve found yourself unable to sleep after 20 minutes, try again, advises Dr. Fareed. Get up for a few minutes and read or sit quietly until you feel sleepy. Then go back to bed.

Sleep Anxiety: Are You Afraid To Fall Asleep

by Gingras Sleep Medicine | Oct 15, 2020 | Insomnia, Sleep Deprivation, Sleep Medicine

Sleep is just as essential to life as food and water. We spend about one-third of our lives sleeping. When we have difficulty sleeping, it interferes with our daily routine and it could really hinder us physically, mentally, and emotionally. Sometimes people are scared to fall asleep or just have trouble closing their eyes and relaxing, especially after countless hours of tossing and turning, this is called sleep anxiety.

With Halloween soon approaching, children may be too afraid to fall asleep after seeing ghoulish decorations in their neighborhoods. Whether it be a black cat, a witchs cauldron, or even what appears to be a friendly scarecrow, these images can linger in childrens minds, creating fear and anxiety. Perhaps they recently watched a scary movie, and now they are too scared to go to sleep. Fear takes over. A parent may need to stay with the child until the child eventually falls asleep.

Somniphobia is the fear of falling asleep and staying asleep. You may feel that you will not be in control of what is happening around you when you sleep, or you may miss out on life if youre not awake. Some people also fear that they will not wake up after having a good nights rest.

Spend Time With Friends And Family

Social support from friends and family can help you get through stressful times.

Being part of a friend network gives you a sense of belonging and self-worth, which can help you in tough times.

One study found that for women in particular, spending time with friends and children helps release oxytocin, a natural stress reliever. This effect is called tend and befriend, and is the opposite of the fight-or-flight response .

Keep in mind that both men and women benefit from friendship.

Another study found that men and women with the fewest social connections were more likely to suffer from depression and anxiety .

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Having strong social ties may help you get through stressful times and lower your risk of anxiety.

Its hard to feel anxious when youre laughing. Its good for your health, and there are a few ways it may help relieve stress:

  • Relieving your stress response.
  • Relieving tension by relaxing your muscles.

In the long term, laughter can also help improve your immune system and mood.

A study among people with cancer found that people in the laughter intervention group experienced more stress relief than those who were simply distracted (

Try watching a funny TV show or hanging out with friends who make you laugh.

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Find the humor in everyday life, spend time with funny friends or watch a comedy show to help relieve stress.

Not all stressors are within your control, but some are.

One way to do this may be to say no more often.

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Turn Down The Noise In Your Head For A More Restful Night

As you tuck into bed at night, do the thoughts in your brain refuse to slow down when you turn off the lights? Instead of winding down, its a wave of worries about everything from paying your credit card bill on time to an upcoming meeting with your boss. That non-stop chatter about what might occur tomorrow is a sign of anxiety and, for many, its a serious roadblock to getting a good nights sleep.

According to the National Institute of Mental Health, the number of people struggling with anxiety is staggering. Anxiety has become the number one mental health issue in North America, affecting approximately 40 million Americans . Some estimates put this number higher at around 30% since many people with anxiety dont know they have it or dont seek treatment.

Simply put, its a national epidemic.

When it comes to sleep, anxiety is a key part of a toxic cycle because it makes getting to sleep and staying asleep difficult. Whats more, it becomes a source of worry itself, worsening the original anxiety a chicken-and-egg problem. Did the anxiety cause poor sleep or did poor sleep cause anxiety? One feeds the other, experts say.

The bad news is that even as you manage to nod off, your anxiety is still active. While we sleep, our mind is still active and maybe processing information, she says. If we dont take time throughout the day to process information and to unwind, then stress/anxiety can make it difficult to fall asleep or stay asleep.

What Is Anxiety What Are Anxiety Disorders

Get rid of sleep anxiety and insomnia: Your guide to a ...

Anxiety is a feeling of worry and unease. Its normal to experience anxiety occasionally in response to fearful or stressful situations.

In anxiety disorders, this distress becomes excessive. Fears are not proportional to the situation, and worrying interferes with everyday life. These feelings become persistent, occurring most days for a period of six months or more.

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Do A Bedroom Makeover

Another helpful trick is to make your bedroom a place for nothing but sleep. For some people living in small loft apartments, this might be tricky, but by putting up a divider or curtain, you may be able to simulate a similar separate room effect.

Regardless, redecorating your bedroom for a more comfortable and quiet environment can do wonders for your sleep health. Consider decluttering the room and regularly changing the bedding or adding a rug to make the space more appealing and comfortable.

If you come into your bedroom and still cant sleep, dont just lay there and wait for slumber to hit. Instead, get up after 15 minutes and work on some small projects until your body naturally feels sleepy.

What Are The Symptoms Of Nighttime Anxiety

Symptoms of nighttime anxiety take on many forms, as it is experienced differently by everyone. Dr. Pierrette Mimi Poinsett, pediatrician and medical consultant for Mom Loves Best, says, Before bedtime is no different than anxiety during the day. The difference is that you may be more aware of anxiety at night as fewer other stimuli are co-occurring.

While sleep anxiety is individual to each person, some of the most common symptoms include:

  • Nightmares and night terrors
  • Hypnic jerk

Another symptom of sleep anxiety is panic attacks. This involves an episode of extreme fear thats characterized by a sense of doom, increased heart rate, sweating, dizziness, shortness of breath, and a feeling of detachment that could occur before or during sleep. After experiencing a nighttime panic attack, there can be anxiety about getting another attack, making it harder to fall asleep.

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Talk To A Professional

You may not want to admit it to yourself, but if you have a sleep or mental health condition, you may want assistance. A professional may or may not diagnose you, but in either case, you will most likely be given some options.

The key is to recognize that youre not alone and that you dont have to suffer in silence when it comes to sleep anxiety. It doesnt imply that youre a weakling or that youre doing something wrong. It could be a disorder, and that is not something to be ashamed of.

Sleeplessness and sleep anxiety affect millions of people. An expert can help you narrow down the causes of your distress and identify more solutions to your problems than you could on your own.

A Better Wayhow To Get Through A Panic Attack

Sleep, Anxiety, and Insomnia: How to Sleep Better When You’re Anxious

Lie on your back and bring all your attention to your body, Rains says. Begin a process of gently tightening and releasing each muscle group, starting with your feet and working your way upwards to the top of your head. Hold each muscle as tightly as you can for about five seconds, then release it completely and see if you can notice the difference between the muscle tightened and the muscle relaxed. Move onto the next muscle until you’ve relaxed your entire body. Any time your mind wanders, gently bring your attention back to the tightening and releasing of each muscle group.

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How To Get Rid Of Anxiety With A Better Nights Sleep

Anxiety is the most common deasses of overall world. Anxiety may fall your life, family and society. Weve all had the revel in of feeling tense approximately something, to the diploma that it keeps us up and makes it hard to fall asleep. In case youre a worrier by using nature, your fears and issues can also regularly reason you to lie awake in mattress for hours, tossing and turning. Whilst this takes place frequently, one evidently starts to feel disturbing approximately bedtime as night strategies, making it even more difficult to wind down. The best news is that tension may be successfully handled. Often via easy matters you can do yourself, the vicious cycle can be damaged and you could lessen anxiety.

Eat The Same Breakfast

Thinking about food is, of course, fun but obviously not when you already have a lot of tasks at work to worry about. Give yourself a morning gift eat the same breakfast . Pick a dish that you especially love and enjoy every morning. It will save you from deciding what to eat and also from the anxiety that it brings.

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Set Aside Time For Winding Down

If youve been struggling with sleep anxiety, Dr. Fran Walfish, family and relationship psychotherapist, suggests creating a routine that winds you down and gets you in the mood for sleep. This can include things like dimming the lights, listening to calming music, or taking a warm bath.

Walfish also suggests opting for activities like light reading in place of a TV or computer, as using a screen can tend to rev up anxiety and excitatory thresholds versus relax and calm you down.

The best nighttime routine allows your mind and body time to slow down before you turn off the lights. Allot at least 30 minutes to take a bath, read a book, listen to a podcast, or play quiet music. These transition rituals can condition your brain to associate certain actions with preparing for sleep.

How To Get Rid Of Restless Leg Syndrome

How to Get Rid of Sleep Anxiety and Insomnia

1. Yoga

Yoga can be a fantastic form of therapy that will not only help your posture, but it can help with your symptoms of RLS and insomnia. It also has anti-inflammatory properties that help reduce your leg pain. You can also take a few yoga poses to ease the symptoms of RLS. Try 10 easy yoga poses and counting each as a specific symptom you have.

2. Keep warm

One of the most common causes of RLS is cold, dry air or air conditioning. If youre laying in bed and it feels warm, you can bundle up in a blanket or extra comfy clothing, making sure that youre not overheating. This will likely make the symptoms of RLS go away.

3. Sleeping on a self-inflating mattress. To help your sleep last longer, use an air matress or supplement with melatonin to make sleeping more peaceful.

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4. Eat small meals several hours before bed time.

5. Stay away from caffeine and alcohol at least six hours before bedtime.Caffeine can cause many symptoms including RLS. Try limiting yourself to 3 cups of coffee or tea a day and switch to green tea instead.

6. Use a humidifier

Dry air in the winter can cause your body temperature to drop, making it easy to develop RLS symptoms. To counter this, you can use a humidifier to keep your room at a warm and moist temperature. You can also apply an eye mask and ear plugs in order to block out the noise and stimulate your natural sleep cycles.

Controlling your diet

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What Are The Symptoms Of Sleep Anxiety

When you cant sleep due to anxiety, you may experience behavioral changes, including:

  • Feelings of being overwhelmed.
  • Tense muscles.
  • Trembling.

Some people also have nocturnal panic attacks. A panic attack is a sudden, intense burst of extreme fear. Nocturnal panic attacks only happen at night, and often wake you from sleep.

Meditation And Relaxation Techniques

A regular meditation practice may help to promote sleep by slowing breathing and reducing stress hormone levels. Meditation is a technique that involves consciously directing one’s attention to an object of focus in order to increase awareness, relax the body, and calm the mind.

Some types of meditation include guided meditation, vipassana meditation, yoga nidra, or body scan. Also try:

  • Visualization: Visualization involves actively imagining a relaxing scene. You can try it in bed for 20 minutes before falling asleep. Involve all your senses. If you’re imagining yourself on a tropical island, think of the way the warm breeze feels against your skin. Imagine the sweet scent of the flowers, look at the water and listen to the waves. The more vivid the visualization and the more senses you involve, the more effective it will be.
  • Relaxation response: This is a mind/body response that occurs after following specific instructions patterned closely after Transcendental Meditation.
  • Mindfulness: This type of meditation essentially involves focusing on your mind on the present.

Early evidence suggests that meditation techniques may improve sleep. The National Center for Complementary and Integrative Health says relaxation techniques have enough evidence to say they can be helpful for insomnia. But further research is still needed.

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Anxiety In The Morning

Experiencing anxiety in the morning is common. When we first wake up, we are predisposed to anxiety and stress. Morning anxiety, even extreme morning anxiety, has nothing to do with our flaws or weaknesses. It has much to do with our physiology.

It is in the morning that our bodies produce the greatest amount of cortisol . The surge of cortisol happens in order to wake us up. Thats not a problem. The issue is that cortisol also happens to be a stress hormone involved in our fight-or-flight response to danger. The increased production of cortisol contributes to morning anxiety in many people.

Our physiologys involvement in morning anxiety doesnt stop with cortisol. In the morning, we naturally have low blood sugar due to hours without food . Low blood sugar can increase anxiety, and the physical symptoms of hypoglycemia mimic symptoms of a panic attack. If severe morning anxiety has you experiencing anxiety attacks before you even get out of bed, you may actually be experiencing hypoglycemia. Keeping healthy food by your bedside, such as whole grain crackers, unsalted nuts, or granola bars to eat first thing when you awaken can help head off that panicky feeling.

In addition to keeping healthy, energy-inducing snacks handy, there are other ways to get rid of morning anxiety.

What Makes You Anxious

How to Overcome Sleep Anxiety | Devin Burke – Sleep Coach

Because anxiety is a type of fear, the things weve described about fear above are also true for anxiety.

The word anxiety tends to be used to describe worry, or when fear is nagging and persists over time. It is used when the fear is about something in the future rather than what is happening right now.

Anxiety is a word often used by health professionals when theyre describing persistent fear. The ways that you feel when youre frightened and anxious are very similar, as the basic emotion is the same.

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How Is Sleep Anxiety Diagnosed

Your healthcare provider performs a physical exam, reviews your medical history and evaluates your symptoms. They may ask you questions like:

  • Do you eat or drink anything before bed?
  • Does your anxiety always occur before bed?
  • How long does it take you to fall asleep?
  • How often do you wake up during the night?
  • What activities do you do before bed?

What To Do When Insomnia Wakes You Up In The Middle Of The Night

Many people with insomnia are able to fall asleep at bedtime, but then wake up in the middle of the night. They then struggle to get back to sleep, often lying awake for hours. If this describes you, the following tips may help.

Stay out of your head. Hard as it may be, try not to stress over your inability to fall back to sleep, because that stress only encourages your body to stay awake. To stay out of your head, focus on the feelings in your body or practice breathing exercises. Take a breath in, then breathe out slowly while saying or thinking the word, Ahhh. Take another breath and repeat.

Make relaxation your goal, not sleep. If you find it hard to fall back to sleep, try a relaxation technique such as visualization, progressive muscle relaxation, or meditation, which can be done without even getting out of bed. Even though its not a replacement for sleep, relaxation can still help rejuvenate your mind and body.

Do a quiet, non-stimulating activity. If youve been awake for more than 20 minutes, get out of bed and do a quiet, non-stimulating activity, such as reading a book. Keep the lights dim and avoid screens so as not to cue your body that its time to wake up.

Relaxation techniques that can help you get back to sleep

Mindfulness meditation. Sit or lie quietly and focus on your natural breathing and how your body feels in the moment. Allow thoughts and emotions to come and go without judgment, always returning to focus on breath and your body.

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