A Guided Meditation To Help You Sleep
I have found that this exercise helps, but Ive been forgetting one crucial part of my body: my face.
Focus on relaxing one’s eyes and face a common area overlooked when trying to relax, says Dr. Paul Coleman, a psychologist, motivational speaker and the author of Finding Peace When Your Heart Is In Pieces: A Step-by-Step Guide to the other side of Grief, Loss, and Pain. Imagine a simple relaxing scene to focus on. Keep going back to that image if your mind wanders.
Limit Caffeine And Other Stimulants
For many people, cutting out caffeine from their diet can be very difficult, but caffeine can greatly hamper your ability to fall asleep. Additionally, as a stimulant, caffeine can make your anxiety much more pronounced, and you may have a difficult time calming down if you drink excessive amounts of coffee.
It could also be getting in the way of you achieving a good nights sleep. Try avoiding caffeine at least four to five hours prior to when you want to go to bed.
If you know of any other forms of stimulants that you may be taking, try avoiding those at least a few hours before bedtime, as well.
Additionally, some recent studies, such as one;conducted by Harvard Health, have come to find that blue light can keep the brain active, stimulated, and awake, as it suppresses the secretion of the hormone melatonin. This is the hormone responsible for helping you fall asleep, so try avoiding blue light, or wearing amber glasses to suppress the effects of the light, at least two hours prior to bedtime.
Build A Sleep Routine To Transition From Day To Night
What that routine looks like really depends on you and your needs. For some people, its meditation. For others, its as simple as taking a bubble bath before bed, lighting a scented candle, petting your cat, or reading a good book.
Whats important is that you take some time to wind down.
This means stepping away from stressful activities like paying bills, listening to the news, talking about politics, scrolling through your phone in the time leading up to you going to bed.
Its especially important to limit your screen exposure because blocking blue light at night can help you sleep.
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Aromatherapy Diffuser And Essential Oil Set
Aromatherapy is a great self-care tool because its said to help improve pain levels and relieve stress.
In particular, while research is somewhat limited on essential oils, lavender oil is one thats generally considered a natural sleep aid. For example, one older study found that lavender increased the amount of slow and deep wave sleep.
Thats why this diffuser and essential oil set is a great tool to help you work aromatherapy into your nightly routine. Plus, the wood diffuser will look cute on your bedside.
Sense a pattern here? Products that give you something calming to focus on before bed are a great idea because they help take your mind off your worries.
Lighting a scented candle before bed is a great way to do that.
Homesick makes a whole line of candles designed to evoke the smells of your home state or specific memories so its pretty easy to find a scented candle that youll find calming.
Tips For Sleeping With Anxiety
Anxiety disorders largely interfere with your sleeping. Therefore, its important that you get a good rest to improve your cognitive functions. Here are some relevant tips that you can make use of when you have anxiety.
- Follow a routine.;Its highly recommended that you have a sleeping pattern when to go to bed and when to wake up. You can also incorporate regular exercise and meditation to prepare your mind before sleeping.
- Keep track of your activities.;To evaluate your disorder properly, you can create a specific diary where you can write down all your thoughts. This is a great way to release tension and track your progress.
- Converse with your doctor or therapist about your sleep troubles.;Theres nothing to be ashamed of when talking about your anxiety and sleep issues. This would help pinpoint the causes and provide proper treatment.
- Request for sleep supplements, if needed.;If your anxiety is messing up with your sleep, you can ask for sleep supplements from your doctor. Melatonin and CBD oil are some possible aids that regulate sleep.
- Make use of a weighted blanket.;;This works wonders to calm your anxiousness and help you feel more secure. A weighted blanket offers amazing benefits when sleeping because of its cosy composition.
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Generalized Anxiety Disorder Sleep Problems
Are you prone to constantly overthinking the smallest details, staying up late worrying, and easily getting upset? Then theres a good chance that you are suffering from generalized anxiety disorder sleep problems and in dire need of tips on how to treat insomnia due to anxiety.
People suffering from generalized anxiety disorder sleep problems, experience a high level of worry, tension, and apprehension for little or no reason at all.
Symptoms of Generalized anxiety disorder sleep problems include:
Being easily irritated or upset. Difficulties in controlling thoughts and feelings of worry and fear. Difficulties in concentrating and remembering things. Getting easily fatigued. Constantly feeling restless, uneasy, or fearful. Having difficulties with sleeping on time, staying asleep, and thinking in the middle of the night. Feeling tired even after sleeping.
If youre suffering from generalized anxiety disorder sleep problems, you are more liable to get depressed, and this will impact your lifestyle negatively. But dont worry, these pro tips on how to treat insomnia due to anxiety are sure to get you back on the right track.
Restless Leg Syndrome: Treatment And Symptoms
What is Restless Leg Syndrome and how does it affect your mood, sleep, and health? What are the symptoms of it and what are the treatments for Restless Leg Syndrome ? In this video, well look at how Restless Leg Syndrome an affect mood, sleep, and health, along with some treatments. Every video also contains a tip for doctors and healthcare professionals.
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When You Wake Up Panicking At 3 Am
Weve all been there a nightmare or stressdream causes you to wake up. The next thing you know youre lying thereoverthinking your finances and everything you have to do the next day.
When this happens, what can you do to getback to sleep?
- Stop watching the clock: Counting the minutes will onlyheighten your distress. Turn your alarm clock around and dont pick up yourphone.
- Try to relax your body: Use a relaxation strategy thathelped prior to bed to relax your body and mind.
- Get out of bed: If you cant fall back to sleepafter a stressful dream, then try getting out of bed to help decrease thefrustration. Dont spend time in bed hopelessly trying to get back to sleep orinterpreting your dream. ;Once you leave your bed,find an activitythat is uninteresting or boring. When you start to get drowsy, go back to bed.
Since dreams obviously arent measurable, theres no real answer to what meaning they hold in our day-to-day life. But we do know that we generally have control over daily stress, which can trigger weird or anxiety-clad dreams. Learning to control the crazy and manage your stress is your best defense to help you sleep peacefully.
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Top Recommendations For Sleeping With Anxiety
Getting good sleep makes you better equipped to manage your anxiety during the day time. Here are our top tips for sleeping better with anxiety.
For more in-depth information on the relationship between sleep and mental health, check out our our other guides here:
Addiction and Sleep
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Get Clear On How Much Sleep You Need
Did you hear that one about how every person needs eight hours of sleep a night? Its a myth, so dont panic if you naturally feel better after six, seven or nine hours sleep. While research would suggest that on average adults need around seven to nine hours sleep, children need more, Dr Tang says.
As we age we need less, and some people function very well on different patterns such as Biphasic Sleep: sleeping in two short periods and then napping in the day. Power napping is also beneficial for some. When it comes to sleep, I would always say try to get the number of hours that works for you.
To learn more about how much sleep you need, read our expert-led feature on how to fix your sleep schedule.
Sleep Anxiety Tips: How To Calm Anxiety At Night
*This article is for general information purposes only and is not intended as medical or other professional advice. Visit the links within the text for sources. Casper has not independently verified the sources.;While some of us may toss and turn some nights, every night can be a restless night for others. If youve ever struggled with sleep anxiety, you know the feeling of anxiously watching the clock as you worry about not being able to fall asleep and waking up sleep-deprived the next day.;There are many statistics that reveal Americans struggle to sleep on a regular basis. As it turns out, anxiety and sleep are connected in a number of ways. Fifty percent of those who are sleep-deprived say that their anxiety impacts their ability to sleep at night.;Its important to understand how anxiety can affect your ability to get a good nights rest. This guide covers what sleep anxiety is, the effects of anxiety-induced sleep deprivation, and science-backed tips for decreasing anxious thoughts, as well as how to set yourself up for better sleep.
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More Tips For Healthy Sleep
You didnt get to where you are in life without learning how to relieve stress along the way. But just because youve been there, done that doesnt necessarily mean it is going to be easier this time around. Granted life experience will likely have taught you the old refrain, this too shall pass but that same life experience will also likely have taught you something about the active role you need to take to combat stress from time to time and how we could all stand to benefit from a stress-busting reboot.
I think we all know the dangerous side effects of too much stress in our lives. Stress is a major contributor to many poor health outcomes, such as diabetes, weight gain, hypertension, poor memory, and a whole host of mental health issues. Therefore, how we manage the stress in our lives, needs to be revisited with a fresh and new perspective, in the same way, we need to clean out and freshen up our closet every so often.
Below are my top 10 strategies to relieve stress and restore energy with a fresh look at some old favorites that are guaranteed to help you self-optimize for health and happiness in body, mind, and spirit.
How Does Anxiety Affect Sleep And Relaxation
When youre anxious and stressed, your brain thinks theres a threat , so your body prepares to react and your flight or fight response kicks in. Thats when things get tricky for sleep.;
On perception of a threat, the amygdala sends a distress signal to the hypothalamus, which in turn activates the Sympathetic Nervous System, resulting in epinephrine being pumped into the system, Dr Tang explains.
Your heart beats faster, blood rushes to your vital organs, and your heart rate increases. Your lung capacity also widens to take in more oxygen and once that reaches your brain, your senses become more acute.
Getting your blood pumping can help clear your mind. Getting outside also has huge benefits for mental health. Fresh air helps clear our lungs, and sunlight naturally stimulates the production of vitamin D which also assists our immune system. Exercising in the sun can help produce endorphins , serotonin , and dopamine .
After that initial surge subsides, the HPA axis are activated and they recognize hormonal signals which tell them to continue in this state of high alertness, which, if needed, is enabled through a release of cortisol, says Dr Tang. If it isnt, the Parasympathetic Nervous System kicks in to dampen the stress response.
It is less effective now when threats come in the shape of deadlines, relationships and overthinking, but that means we need to find ways of making it clear to our body and brain that we are not in physical danger.
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What Causes Anxiety Disorders
The exact cause of anxiety is unknown. In fact, researchers believe that there is not one single cause but rather an interplay of factors that include a persons genetics, family history, and exposure to negative life events. Some health problems and drugs can also contribute to symptoms of anxiety.
How To Treat Sleep Anxiety
When it comes to handling sleep anxiety, Gilliland suggests having “a short-term memory” for a bad night’s rest. “Focus on things to improve sleep, and don’t allow worry and agitation to creep into thoughts about sleep. You don’t need to add that kind of pressure, and it won’t help.”
“Treating sleep anxiety is similar to how you treat more generalized anxiety and worry, but with a few differentiators,” says Carlopio. She emphasizes that seeing a doctor first is the most important step, especially to rule out any medical conditions that “might be mimicking anxiety or insomnia.” You’ll also want to make sure you aren’t suffering from breathing difficulty at night from conditions such as snoring or sleep apnea, as these can also cause sleep disturbances, including sleep anxiety, if not treated.
Whatever the outcome of your doctor visit be it a diagnosis of a specific, perhaps more chronic, sleep disorder or an acute issue brought on by specific stressors turn to these tips if you catch yourself slipping into sleep anxiety-territory.
See a therapist. As noted, getting a professional evaluation from a physician is crucial. “Then getting professional support from a therapist trained in dealing with anxiety and stress is recommended,” says Carlopio.
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Takeaway When Dealing With Anxiety And Sleep
Clearly, anxiety and sleep are interconnected. Therefore, you need to give priority to your bodys sleeping cycle. Yes, treating an anxiety disorder is not an easy process. But having a decent amount of sleep has a positive impact on your mental health. So, always value this period when your body gets to restore and strengthen its features.
Why Do You Get Anxiety At Night
When you lie down at night to unwind, your brain turns to all of the worries it didnt have time for during the day. Frequently, this anxiety revolves around worries you cant solve in the moment.
All the things that have been put on the back burner come to the forefront of your head, Dr. Albers says. Without competing demands for your attention, these worries often get louder and more pronounced.
Chronic daytime stress puts your body into overdrive and taxes your hormones and adrenal system, which are directly linked to sleep so sleep troubles may be a red flag telling you to address stress during your waking hours.
Nighttime anxiety can trigger a vicious cycle: A bad nights sleep leads to exhaustion the next day and disrupts your bodys natural rhythms. This makes you more vulnerable to anxiety during the day that can bleed into the night, Dr. Albers says. And so the cycle repeats.
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How Can I Tell If Its Anxiety Or A Sleep Disorder
Sleep disorders are very common in anxious people. Anxiety makes it difficult to quiet your mind and body to go to sleep. Not long ago, we believed that if the sleep problem was caused by another medical or mental health condition like anxiety, you would treat the cause and the sleep problem would go away. We now know this isnt true. If the anxiety is treated, the sleep problem may remain. The current belief is that you must treat both problems.
But not all sleep problems start with another condition like anxiety. Some people only have anxiety about sleep. Their anxiety is caused about worrying about sleep or how they will function after a night of bad sleep. If this struggle continues night after night, they start to dread the bed. During the day, they arent anxious, but once they start thinking about going to bed, their anxiety rises. Other people are anxious about sleep because of something that happens during sleep. It could be nightmares, fear of sleep walking or other behaviors that only occur when the person is asleep and unaware, or waking up gasping for air due to untreated sleep apnea. Sometimes its fear of the dark. Additionally, about 40 percent of people who have panic attacks will have nocturnal panic attacks. Essentially, they wake up from sleep in a panic. All these things make sleep something to be feared, and if you dread your bed, youll have problems sleeping.