Get Up At The Same Time Daily
Creating a routine can be an effective way to combat sleep anxiety and insomnia. By getting up at the same time every day, your body will naturally start to adjust your internal clock or circadian rhythm.
One sleep study, highlighted in the Guardian as A Cure for Insomnia, found that getting up at the same time every day helped the participants body feel sleepy around the same time every night. Over time, this helped the participants bedtimes become consistent.
However, creating a nighttime routine can also have similar effects. Winnie Yu for WebMD suggests creating a nightly routine can help relax your body as it starts to anticipate and expect sleep as you follow through each step. It can also help relieve anxiety, as you know what to expect each night and each morning.
Sleep Anxiety: Tips On How To Cope With Insomnia Worsened By Worry
There’s one night in particular I remember most. It was my third night of zero sleep and the light was growing brighter in the living room I had transitioned to the couch after tossing in bed for close to four hours. “Please,” I pleaded aloud. “Please, just fall asleep.” I was panicking, thinking I may never sleep again and that I’d end up in the hospital with delirium or drop dead from exhaustion on a city street.
Insomnia can be an insidious, strange affliction, in that the more you care about its effects, the worse it gets. Though insomnia can be caused by a variety of issues, including physical and psychological factors, for many people a few sleepless nights can snowball into what’s referred to as sleep anxiety wherein your worry about falling asleep feeds the cycle of diminished sleep. This cycle can feel impossible to break, especially for those of us who are already prone to other forms of anxiety and obsessive thinking. Sufferers usually grow more and more anxious as the night draws closer. Reigning in the anxiety usually means rejiggering how your mind thinks about sleep.
Arguably the most trusted and effective treatment for insomnia is cognitive behavioral therapy , a type of therapy that focuses on challenging disruptive, anxious thinking through behavioral changes and a realigned thought process.
A few counterintuitive tips:
Free Yourself Of The Things You Cant Control
What about the worries in your delete column? Some worries are unsolvable or outside of your control, says Scheutzow, in which case you can reflect on the fact that you simply cannot do anything about them, so why should you spend time worrying about them?
If any of these types of worries crop up at bedtime, reflect on the fact that you have decided to delete them. This may not solve all your worries but, with practice, it may help you to not feel overwhelmed by them.
On a piece of paper, make three columns, one titled Solve, one titled Delay, and one titled Delete. Write your worries into each of those columns so that you can see at a glance what is solvable, so you can make a plan to tackle them and therefore ease the worry, and which ones you can put away for now.
If you need help sorting your worries into these three groups, work with a trusted friend or family member, or speak with a mental health professional.
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When To See Your Gp
Make an appointment to see your GP if you’re finding it difficult to get to sleep or stay asleep and it’s affecting your daily life particularly if it has been a problem for a month or more and the above measures have not helped.
Your GP may ask you about your sleeping routines, your daily alcohol and caffeine consumption, and your general lifestyle habits, such as diet and exercise.
They will also check your medical history for any illness or medication that may be contributing to your insomnia.
Your GP may suggest keeping a sleep diary for a couple of weeks to help them gain a better understanding of your sleep patterns.
Each day, make a note of things such as the time you went to bed and woke up, how long it took you to fall asleep, and the number of times you woke up during the night.
How To Use Lunesta
Take this medication by mouth as directed by your doctor, usually just before you get into bed. Do not take it with or right after a high-fat or heavy meal since it may not work as well. The dosage is based on your medical condition, age, liver function, other medications you may be taking, and response to treatment. Do not take more of this medication than prescribed because your risk of side effects will increase. The starting dose is 1 milligram at bedtime as directed. That dosage lessens the risk of having trouble safely doing activities requiring alertness the next day . Also, you may not be fully alert the next day, yet you think you are fully alert. If you are prescribed the 3 milligram dosage of eszopiclone, you should not do activities the next day that require alertness. Ask your doctor or pharmacist for more details.
If you are an older adult or you have liver disease, a low dose will usually be prescribed to lessen the risk of being impaired the next day. Do not stop your medication without talking to your doctor or pharmacist.
When this medication is used for a long time, it may not work as well. Talk with your doctor if this medication stops working well.
Tell your doctor if your condition lasts after 7 to 10 days, or if it gets worse.
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How Does Cognitive Behavioral Therapy Treat Sleep Anxiety
CBT is a form of psychotherapy, or talk therapy. It teaches you how to change your behavior by changing the way you think. Its a common treatment for people with anxiety. A special form of CBT called cognitive behavior therapy for insomnia focuses on helping people who have insomnia. This therapy can take anywhere from six to 12 weeks to produce results.
During CBT or CBTI, you may learn to:
- Avoid behaviors or environmental factors that trigger your anxiety or make sleeping difficult.
- Better understand how sleep and anxiety affect your brain and the rest of your body.
- Change negative or inaccurate thinking about bedtime or sleep.
Your therapist may teach you how to sleep with anxiety by using biofeedback. Biofeedback trains you to control your bodys functions. You learn to relax your muscles, regulate your breathing, lower your heart rate and focus your attention. Your therapist might use special sensors to measure these bodily functions, or they may give you exercises, such as deep breathing and meditation, to do at home.
How To Use Rozerem
Take this medication by mouth with or without food, 30 minutes before bedtime, or as directed by your doctor. Do not take ramelteon with or immediately after a high-fat meal because fat can affect how well this drug works.
The manufacturer directs not to break the tablet before taking it. However, many similar drugs can be broken. Follow your doctor’s directions on how to take this medication.
Do not take a dose of this medication unless you have time for a full night’s sleep that lasts at least 7 to 8 hours.
Your dosage is based on your medical condition and response to therapy. Do not increase your dose or take it more frequently than prescribed.
Inform your doctor if you have any changes in mood , if you continue to have trouble falling asleep, or if your insomnia worsens.
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The Sleep You Get Is Equal To The Sleep You Give
Getting enough sleep is up to you. How much are you willing to give yourself? Just enough to allow yourself to stagger through life? Or the full amount you need to walk with calm purpose? Keep track of your sleep habits. If you have trouble sleeping night after night, or if you feel tired day after day, you could have a sleep disorder. Talk to your primary care physician or a sleep specialist to get the support you need. Whatever the case may be, committing to healthy sleep over the long term can help reduce your anxiety.
Now, are you interested to know why the doctor tells his patients to make their bed every morning after a good night’s sleep?
It’s to demonstrate how healthy sleep makes it easier to give ourselves the little acts of kindness that can change our day and in effect, our lives.
How about giving yourself a BIG act of kindness? Sleep!
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When Is The Best Time To Take 5
We recommend taking one or two Advanced Night-Time Nutrients capsules 30 minutes before bedtime. It’s best to take 5HTP before bed, and as part of a “wind down” sleep routine that includes setting aside time to relax before going to sleep.
It’s also important to avoid watching TV or looking at bright computer or smart phone screens just before bed, because your brain cannot produce the “It’s time to go to sleep now” hormone melatonin in bright light, no matter how much serotonin is present.
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Spend Less Time In Bed
Sleep restriction is a critical component of CBT-I, according to Tal. “Instead of spending all that time in bed not sleeping, sleep restriction reduces the amount of time in bed to the amount of time you are actually sleeping. So for example, if you are sleeping only 6 hours but you are in bed for 9, sleep restriction would tell you to be in bed for only 6 hours,” he says. Initially, this will increase anxiety around sleep, but according to Tal, by the 2nd or 3rd night most people pass out the minute their head hits the pillow. You add on time in bed incrementally, as you begin to sleep more. The goal is two-fold: ramp up sleep drive and decouple the bed from feelings of anxiety and restlessness.
That last bit is important because the more your body starts to associate the bed as the place where you DON’T sleep versus one where you do, the more entrenched your insomnia becomes. At one point, my own bed, which I’d loved for so long, began to feel like a cruel medieval torture chamber. Tal strongly recommends that insomnia sufferers not undertake sleep restriction on their own, especially if they have a psychological illness or other medical conditions. The good news is that CBT-I is a short-term treatment that offers results fairly quickly, often within 5-8 weeks, though it doesnt work for everyone.
What Causes Melatonin Levels To Be Low
There are a number of factors that can cause your bodys melatonin production to decrease, including:
- Lack of natural light exposure
- Exposure to light at nighttime
- Working night shifts at your job
- Traveling and changing time zones
- Lack of sleep or poor sleep quality
- Nutritional deficiencies
When your melatonin levels are too low, you may experience difficulty sleeping or forgetfulness. You may notice that its hard to get to sleep and that you feel awake, rather than sleepy, after ten oclock in the evening.
When your melatonin levels are low, your immunity is also lower.
Youre more susceptible to catching a cold or getting the flu. If you experience any of these symptoms, your melatonin levels could be low and you should consider getting tested by a functional medicine practitioner or other qualified professional.
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The Difference Between Sleep Anxiety And Insomnia
Insomnia disorder is its own beast, according to Dr, Dimitriu. “Insomnia disorder is not a result of depression, anxiety, medical issues, or substances including alcohol, caffeine, or stimulants.” Rather it’s defined as trouble initiating or maintaining sleep or waking too early, three days per week or more over a period of at least three months, he explains.
Insomnia disorder, aka chronic insomnia, is a long-term pattern of sleep difficulties that, as Dr. Dimitriu explains, aren’t necessarily a direct byproduct of anxiety. Then there’s acute or short-term insomnia, which is a brief episode of sleep loss brought on by factors such as sleep anxiety, grief, or job loss and typically improves as the patient copes with the stressors that originally brought on the sleep issues, according to SleepFoundation.org. Just as you can feel depressed but not have a clinical depressive disorder, you could experienceinsomnia symptoms, but not have chronic insomnia disorder.
That said, insomnia could very well leave you feeling anxious, and all of this can be confusing without the help of a professional, which is just another reason why seeking out a physician and therapist is essential for getting to the root of your sleep issue.
Can I Take 5
Yes. The beneficial effects of 5-HTP in the treatment of depression have been documented in many, many clinical studies. The exact cause of depression is still unknown, but all indications are that one of the most contributing factors is an imbalance in the body’s levels of serotonin. 5-HTP treats depression by increasing serotonin levels.
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What Are The Benefits Of Sleeping Aids For Anxiety
Sleepless nights affect a lot of people all over the world. And, like it was mentioned before, there are several factors that can contribute to this condition with stress and anxiety being the primary suspects. There are steps to take that can help reduce the amount of stress that you are feeling and even fight off anxiety but when they dont work, taking the best prescription sleeping aids may be the next step to consider. There are several benefits that can be gained from these sleeping aids such as:
They work effectively with short-term insomnia If you are experiencing insomnia from time to time, the best prescription sleeping aids can assist you in getting enough sleep at night. This will help you get the required number of hours of restful sleep.
They can fight off anxiety Another benefit to taking prescription sleeping aids is that they can help you deal with your anxiety. Anxiety can also contribute to sleepless nights especially when you are thinking of problems that you are facing currently. These sleeping aids will help tone down your nervous system so that you will feel calmer and in a more relaxed state.
They can make you sleep better Gone are the days when you will have to worry about not getting enough sleep because of constant tossing and turning at night. There are best prescription sleeping aids that can help you drift off to sleep fast so that you will be able to get your much-needed rest.