Experiencing occasional anxiety attacks can be fairly common for most people, as anxiety is just an echo of a person's past "fight, flight, or freeze" survival mechanisms. us in the face of danger. Although dangers have shifted from predators to being late for meetings, the physiological components of our brains haven't changed much: our brains still consider the cause of their anxiety.
We are "dangerous" and therefore act by trying to find a possible solution or way out. Occasional anxiety is no reason to worry, but many Americans experience much more acute, repetitive, and overwhelming feelings of anxiety, which can be the development of an anxiety disorder.
Overall, about 40 million Americans have an anxiety disorder, and it is the most common mental illness in the United States. Anxiety disorders can be caused by very specific triggers (called "phobias") or they may simply be excessive worrying over long periods of time that interferes with daily life, regardless of the cause. specific or actual danger.
In these cases, the brain can flood the body with adrenaline, causing a rapid heart rate, shortness of breath, or distraction at work or school. In addition, anxiety can cause serious sleep problems, such as insomnia.
While anxiety attacks can leave many people exhausted or tired, the act of falling asleep can actually be made more difficult by the anxiety and feelings of anxiety and fear in the body. Insomnia is a common sleep disorder affecting 3 million Americans characterized by the inability to fall asleep or stay asleep for long periods of time. It can often be a side effect of a larger problem (called secondary insomnia), but it can also manifest independently in many people without a primary cause or unknown factors. onset (known as primary insomnia).
There are also people who suffer from both anxiety and insomnia, each independent of the other. In these cases, known as bidirectional comorbidities, both conditions can get worse and both can be difficult to treat independently. Additionally, anxiety can be a side effect of other more serious mental disorders, which can complicate treatment for people with anxiety and accompanying insomnia.
Facts on Anxiety And Insomnia
Sleep deprivation can increase the risk of anxiety, but anxiety can also lead to sleep deprivation. Unfortunately, the two can intertwine a bit, aggravating each other. Anxiety can have a negative effect on your body's ability to fall asleep because your brain is in "fight or flight" mode, thinking about all the potential outcomes for anything. cause anxiety.
In addition, predictive anxiety and sleep-specific anxiety can lead to sleep disturbances and insomnia, the latter creating a feedback loop that can exacerbate both conditions. Insomnia can also make you more irritable and restless because your brain doesn't get enough sleep to function properly. However, it is not uncommon to experience sleep-related anxiety.
Sleep anxiety is a form of performance anxiety. Many people can be stressed about not getting enough sleep to function, but the stress of trying to sleep alone can keep people awake for long hours. In addition, other fears such as recurring nightmares, fear of sleep apnea (not breathing during sleep), and many more can all lead to disturbed sleep.
How To Overcome Insomnia
Prioritizing a good night's sleep is not only important for your overall health, but it can also help reduce feelings of anxiety, as your body is less likely to feel overwhelmed or restless once you've slept well.
However, falling asleep is difficult, so it's important that you strategize for a better night's sleep. Here are some tips for you to try to improve your ability to fall asleep naturally.
Try to stay awake
Often, one of the most ineffective ways to fall asleep is to force yourself to lie down. It will make you toss and turn for hours, unable to fall asleep. Instead, try to avoid going into the bedroom until you feel naturally sleepy. If that means you have to stay up all night, unable to sleep, try applying this technique on the weekends so you can take a nap when your body naturally wants to sleep.
Many people have different circadian rhythms — the natural clock in our heads that helps us fall asleep — and your circadian rhythm may occur at an unusual time in the morning. Once you start to feel drowsy, allow yourself to lie down and focus on your breathing rather than any other anxiety.
Write a sleep diary
A sleep diary can be helpful in helping you determine when you fell asleep and how long you were able to fall asleep. You can also jot down all the activities you do before bed, which can help you spot a pattern.
The National Sleep Foundation has a helpful sleep diary that you can try to get started. You can also create your own in a personal diary.
Wake up at the same time every day
Creating a routine can be an effective way to combat sleep anxiety and insomnia. By waking up at the same time each day, your body will naturally begin to adjust to its internal clock or circadian rhythm. One sleep study, published in the Guardian as "The Cure for Insomnia," found that waking up at the same time each day helped participants' bodies feel sleepy at the same time. time every night. Over time, this helped the participants' bedtime schedules become consistent.
However, creating a habit of staying up at night can also have the same effect. Creating a nightly routine can help your body relax as it begins to anticipate and expect sleep as you go through each step. It can also help reduce anxiety because you know what to expect every night and every morning. Bedroom makeup
Another helpful tip is to turn your bedroom into a place for nothing but sleep.
For some people living in small lofts this can be complicated, but by installing partitions or blinds you can simulate the same "separate room" effect.
Either way, redecorating your bedroom for a warmer, quieter environment can do wonders for your sleep health. Consider cleaning the room and changing the sheets regularly or adding a rug to make the space more inviting and comfortable.
If you walk into your bedroom and still can't fall asleep, don't just lie there and wait for sleep to come. Instead, wake up in 15 minutes and work on mini projects until your body naturally feels sleepy.
Limit caffeine and other stimulants
For many people, eliminating caffeine from their diet can be difficult, but caffeine can greatly interfere with your ability to fall asleep. Also, as a stimulant, caffeine can make your anxiety much more pronounced, and it can be difficult for you to calm down if you drink too much coffee.
It can also keep you from getting a good night's sleep. Try to avoid caffeine at least 4-5 hours before bedtime. If you know of other forms of stimulants you may be taking, try to avoid them at least a few hours before bedtime.
Get rid of your watch
Clocks can be a common anxiety trigger, especially when trying to fall asleep. Instead of putting a clock next to your bed - where you can peek at it whenever you have trouble sleeping - keep it outside of the bedroom. Looking at the clock will only make your anxiety worse, so avoid it altogether.
Try relaxation techniques
Another way to prepare your body for bed is to practice some relaxation techniques as you prepare for bedtime. This may include:
Create a warm bath to sit in for a few minutes before going to bed. Listen to soothing music while brushing your teeth, getting dressed, and getting ready for bed.
Practice deep breathing exercises or guided meditations.
Combining this tip with going to bed and waking up at the same time every day, you can create a relaxing sleep routine that helps your body fall asleep naturally. Routines can really do wonders to calm the brain. You can also decorate your bedroom with a meditative theme to make the space more conducive to relaxation, even when you're not trying to sleep.
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