Relieving Anxiety That Keeps You From Falling Or Staying Asleep
If sleep worries are getting in the way of your ability to unwind at night, the following strategies may help. The goal is to train your body to associate the bed with sleep and nothing elseespecially not frustration and anxiety.
Use the bedroom only for sleeping and sex. With many of us working from home now, it can be difficult to avoid, but if possible dont work, use your computer, or watch TV in your bedroom. The goal is to associate the bedroom with sleep alone, so that your brain and body get a strong signal that its time to nod off when you get into bed.
Move bedroom clocks out of view. Anxiously watching the minutes tick by when you cant sleepknowing that youre going to be exhausted when the alarm goes offis a surefire recipe for insomnia. You can use an alarm, but make sure you cant see the time when youre in bed.
Get out of bed when you cant sleep. Dont try to force yourself to sleep. Tossing and turning only amps up your anxiety. Get up, leave the bedroom, and do something relaxing, such as reading, meditating, or taking a bath. When youre sleepy, go back to bed.
I Started Using Essential Oils
The other day I suddenly remembered that before I was pregnant I had some success improving my sleep with Cedarwood oil.
I had tried all the other sleepy-oils lavender, frankincense, and ylang-ylang but the trick is finding the oil that your body likes best, apparently.
For me, its Cedarwood.
I pulled my Cedarwood oil out and added it to my bedtime routine as well. .
Evaluation Of A Patient With Insomnia
As insomnia is both a symptom and a disorder in itself, detailed evaluation of the problem is imperative before reaching a clinical diagnosis. The treating clinician should have a high index of suspicion of insomnia or sleep difficulty when patients present with the following symptoms: fatigue, excessive daytime sleepiness, major and/or minor depressive episode, generalized anxiety disorder, memory/concentration complaints, pain.
The mandatory assessment of insomnia includes the following.
Sleep history is the first step in evaluation of primary insomnia, which provides the clinician with a structured approach to a diagnosis. It requires a general description of the disorder, i.e., its duration, severity, variation, and daytime consequences. The NHLBI Working Group has devised the following approach which may be followed .
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Common Psychological And Medical Causes Of Insomnia
Sometimes, insomnia only lasts a few days and goes away on its own, especially when it is tied to an obviously temporary cause, such as stress over an upcoming presentation, a painful breakup, or jet lag. Other times, insomnia is stubbornly persistent. Chronic insomnia is usually tied to an underlying mental or physical issue.
Anxiety, stress, and depression are some of the most common causes of chronic insomnia. Having difficulty sleeping can also make anxiety, stress, and depression symptoms worse. Other common emotional and psychological causes include anger, worry, grief, bipolar disorder, and trauma. Treating these underlying problems is essential to resolving your insomnia.
Medical problems or illness. Many medical conditions and diseases can contribute to insomnia, including asthma, allergies, Parkinsons disease, hyperthyroidism, acid reflux, kidney disease, and cancer. Chronic pain is also a common cause of insomnia.
Medications. Many prescription drugs can interfere with sleep, including antidepressants, stimulants for ADHD, corticosteroids, thyroid hormone, high blood pressure medications, and some contraceptives. Common over-the-counter culprits include cold and flu medications that contain alcohol, pain relievers that contain caffeine , diuretics, and slimming pills.
If You Cannot Sleep Get Up
If you cannot sleep, do not lie there worrying about it. Get up and do something you find relaxing until you feel sleepy again, then go back to bed.
Make an appointment to see your GP if lack of sleep is persistent and it’s affecting your daily life.
The NHS Apps Library has sleep apps that can help you sleep better.
Read more about insomnia.
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How To Treat Insomnia At Home
Insomnia is a sleep disorder that affects as many as 35% of adults. It is marked by problems getting to sleep, staying asleep through the night, and sleeping as long as you would like into the morning. It can have serious effects, leading to excessive daytime sleepiness, a higher risk of auto accidents, and widespread health effects from sleep deprivation.
Watch this video to learn how to treat insomnia and sleep better.
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We Got A New Mattress
This one is down here at the bottom of the list for me, because I DO believe the mattress we purchased HAS contributed to my better sleep, but before starting the new diet and supplements and staying away from the computer at night, I have spent numerous sleepless nights on the mattress, so it was not a fix for me in and of itself.
However, I have spent NO sleepless nights uncomfortable on the mattress and I think thats a big deal.
You are gonna think Im crazy here, but just under a year ago, we bought a brand new king size mattress on sale for about 900$. It was a STEAL it was some sort of euro-top pro back top of the line thing
And I HATED it.
I was always uncomfortable within a few minutes of laying down. I found myself MISSING our old worn out mattress .
Around the time I got pretty desperate for sleep, I started googling about if your mattress can really affect your sleepTHAT much and it turns out it can.
So I threw myself into researching the best mattresses the absolute best rated for sleep you can find, and I ended up buying this one.
I kid you not, I am IN LOVE with this bed. It is unbelievable and deserves every 5-star review its ever got.
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How To Treat Sleep Disorder Or Insomnia
Are you having trouble sleeping? Have you heard about insomnia? Do you want to know how to treat insomnia? If yes, then read the following post carefully.
In This Article
Insomnia is a common sleep disorder because of this the person is not able to sleep and stay asleep and because of this the person does not get energy to do anything and gets sick very soon. Nowadays, due to work pressure and studies, People are getting more stressed and do not get enough sleep and because of this the number of insomnia patients are increasing rapidly.
According to health experts a person should at least sleep for a minimum of 8 hours a day for a healthy body and mind.
After reading the above description probably you will have doubts like:
- Symptoms and Causes of insomnia
- How to cure insomnia?
- Remedies to sleep with insomnia
- Pills to cure insomnia
So, for that Following points will clear all your doubts and confusions:
General Information On Insomnia
If you find yourself counting sheep at night with no resolve, you are not alone. According to the Sleep Apnea Association, more than 50 million Americans suffer from sleeping disorders. The American Academy of Sleep recommends seven hours of sleep and most people are not getting that much.
Many people who suffer from insomnia know the exact cause of their sleep disturbances. It is often a stressful day or even work-life, a fight with a partner, etc. When insomnia is caused by identifiable situations such as these you dont need any medication, all you need is to fix the problem.
However, when there is no clear cause for your insomnia it can be very frustrating to deal with. You may even be looking for a miracle cure. When you lose sleep, the consequences can be very serious. If you find yourself sleeping less than 7 hours per night you are at increased risk of stroke, diabetes, heart disease, high blood pressure, and death. Not getting adequate sleep also increases your risks of having accidents, whether at home, in the workplace, or while driving.
Insomnia affects people of all ages and stages of life, not just adults. Adolescents and even children are affected too. So it is paramount to develop good sleep habits for yourself and your entire family.
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Prescription And Otc Sleep Aids Can Help But They Are Meant To Be Short
Before turning to medication, your doctor should rule out other possible health issues. Insomnia oftentimes is a side effect of an underlying issue, such as depression or an anxiety disorder, in which case an antidepressantcould be more beneficial than a sleep aid. If theres something else going on, that issue should be addressed versus putting a Band-Aid on the problem with sleep medication, Aouad says.
If you try sleep hygiene and cognitive behavioral therapy for insomnia, and youre not seeing the benefit, I would say see a specialist so they can rule out any other possible medical or mental health issues that could be contributing to the insomnia and help direct you to treatment, Aouad says.
In these cases, over-the-counter or prescription sleep medication can be helpful if used for a short period of time, as you simultaneously establish a healthier sleep routine by improving your sleep hygiene and forming habits that allow you to get the sleep you need. The ideal scenario is that you once you do get into a better sleep routine, you can stop taking the medication, but continue to sleep well.
If medication is prescribed, take it for as little time as necessary since it can be habit forming, Aouad says three months at maximum. And be sure to discuss the medications purpose and side effects with your doctor.
Types of prescription sleep aids include:
What Are The Treatments For Insomnia
Treatments include lifestyle changes, counseling, and medicines:
- Lifestyle changes, including good sleep habits, often help relieve acute insomnia. These changes might make it easier for you to fall asleep and stay asleep.
- A type of counseling called cognitive-behavioral therapy can help relieve the anxiety linked to chronic insomnia
- Several medicines also can help relieve your insomnia and allow you to re-establish a regular sleep schedule
If your insomnia is the symptom or side effect of another problem, it’s important to treat that problem .
NIH: National Heart, Lung, and Blood Institute
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Treatment For Acute And Chronic Insomnia
Treatment for acute insomnia may be simpler than chronic insomnia. As an example, an herbal remedy and breathing exercises might be all that is needed to treat it in the short-term.
For chronic insomnia, the treatment is often more complex. An example of treatment might be an herbal remedy, over-the-counter medicine, use of a sleep diary, and therapy.
A special type of therapy called cognitive behavioral therapy for insomnia is often recommended for chronic insomnia.
What Gave Me The Best Results The Fastest On My Hunt To Treat Insomnia Naturally
I did explain this farther up, but in case youre skimming and looking for the answers it was the diet change and the supplements.
Everything else helped little bits, but the difference in my sleep once I eliminated sugar, grains, processed foods, non-vegetable carbs, and pork, plus caffeine and alcohol, was unbelievable.
If youve tried everything else for insomnia and nothing has worked, TRY THE DIET CHANGE.
If youre looking for a place to start to cure your insomnia I would start there. I would also incorporate the other things I mentioned using essential oils, having a regular sleep routine , being VERY diligent about your blue light in the evening, and consider a new mattress.
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General Tips To Get Sound Sleep
- Limit caffeinated beverages intake. Instead, drink fresh fruit juice and milk products.
- Limit screentime at night. It also includes watching Netflix late at night. If you have to use your PC or mobile phone at night then use a blue light filter on your screen and use your devices in a properly illuminated room.
- Use a blindfold and earplug you have a disturbing environment.
- Do regular exercise and practice mindfulness.
- Limit fried junk foods and fast foods. These foods can make your body toxic. Drink plenty of water, fruits, and vegetables to detoxify naturally. A detoxified body falls asleep faster.
- Limit the use of illicit drugs, sleeping pills, and alcohol. It will help you in the long run.
- Control mosquitoes or bugs in your environment by using a mosquito net and insect repellent.
What Are The Causes Of Insomnia
- Adjustment insomnia
- Sleep-restriction therapy
Sleep hygiene educationAddresses behaviors that are incompatible with sleep such as caffeine or alcohol use, environmental noise, inappropriate room temperature, and watching TV in bed.
Cognitive therapy and relaxation therapy
- Correct inaccurate beliefs about sleep
- Reduce fear and excessive worrying
- Relaxation therapy: The patient is advised to recognize and control tension through a series of exercises that consist of first tensing and then systematically relaxing each muscle group.
- Guided imagery and meditation to focus on neutral or pleasant thoughts
Stimulus-control therapyWorks by associating the bed with sleepiness instead of arousal. Rules for this therapy include:
- Use the bed only for sleeping and sexual activity .
- Go to bed only when sleepy.
- If unable to fall asleep in 15-20 minutes, get out of bed to do something relaxing until sleepy this can be repeated as often as needed.
- Do not spend more time in bed than needed.
- Establish a standard wake-up time.
- Avoid daytime napping.
- Sleep-restriction therapy is based on the fact that excessive time in bed can lead to insomnia. Limiting the time spent in bed leads to more efficient sleep.
- Works by limiting time in bed to the patients estimated total sleep time and increasing it by 15-30 minutes for a given week period until the optimal sleep duration is achieved.
Medication to treat insomnia
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What Should I Ask My Healthcare Provider About Insomnia
If you have insomnia, you may want to ask your healthcare provider:
- Am I taking any medications keeping me awake?
- What changes can I make to sleep better?
- How does cognitive behavioral therapy improve sleep?
- How do I find a therapist?
- Could I have other sleep disorders like sleep apnea?
If you’re suffering from insomnia, don’t hesitate to reach out to your healthcare provider for help. They may offer tips for managing issues that interfere with your sleep. Many people with insomnia rest better after changing their diet, lifestyle and nighttime routines. Or they may also recommend medications or cognitive behavioral therapy.
Last reviewed by a Cleveland Clinic medical professional on 10/15/2020.
Cognitive Behavioral Therapy For Insomnia
CBT-i is considered a first-line treatment for insomnia because it does not carry the health risks associated with sleep medication. In most cases, CBT-i is provided by a licensed psychologist who has received training for this type of treatment. CBT-i focuses on pinpointing the anxieties people with insomnia often have about sleep, and then replacing these anxieties with healthier beliefs and attitudes. Additionally, this type of therapy may one or more of the following components:
The number of qualified behavioral sleep medicine therapists in the U.S. is fairly limited. You can locate CBT-i providers and verify their credentials through certain professional organizations, including the American Psychological Association, American Board of Sleep Medicine, Association of Behavioral and Cognitive Therapies, and Society of Behavioral Sleep Medicine.
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Questions To Ask Your Doctor
- Could my insomnia be a sign of another condition?
- How can I make myself go back to sleep if I wake up during the night?
- How can exercise help with insomnia?
- Are there herbal supplements that help with insomnia? Are there any side effects to them?
- What types of over-the-counter medicine can help me sleep?
- Are there prescription medicines that treat insomnia?
- What are the side effects of these medicines?
- Does insomnia run in families?
Stimulus Control Therapy :
This therapy is designed to help an insomnia patient to stay focused and get good sleep. It also helps to maintain a sleep schedule and ultimately treat insomnia.
After reading this you may have a question like, how to do this therapy?
To perform this therapy check out the following steps:
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Treatment With A History Of Drug Addiction
If you have a history of drug addiction, treating insomnia with medication may not be the safest choice, as prescription drug abuse is a concern. Prescription sleep aids can be habit-forming, so the risk of misuse is possible. Both physical and psychological dependence have developed in individuals following prescription sleep aid use.
Instead, your healthcare provide may recommend focusing on therapy and/or lifestyle changes to improve your sleep patterns. Many complementary health approaches, such as mind and body practices, herbs, and dietary supplements, have been identified by the National Center for Complementary and Integrative Health as useful for treating insomnia.
- Mind and body practices identified by NCCIH include relaxation techniques, mindfulness-based stress reduction, yoga, hypnotherapy, massage therapy, and acupuncture.
- Dietary supplements that include melatonin and/or L-tryptophan have been shown to help people fall asleep faster, sleep longer, and sleep better.
- Herbs, such as chamomile, kava, valerian, lemon balm, and passionflower, are said to have sedative properties that encourage sleep, though little clinical research has been done to support these claims.