Are you worried about How to sleep with stress and anxiety? Going to bed provides many people with relief and sleep after a long day. However, for those who suffer from anxiety, the midnight silence can sometimes allow worries to creep in.
Anxiety is difficult enough during the day, but anxiety also makes it difficult to quiet your mind and body to sleep. It might be unbearable when your anxiety causes you to lie awake night after night, unable to sleep. Once the habit is established, it’s easy to become trapped in a vicious circle: anxiety causes sleep loss, and sleep loss leads anxiety to.
Fortunately, there are methods for breaking the cycle. We’ll discuss how anxiety affects sleep and offer advice on How to sleep with stress and anxiety.
What exactly is Sleep Anxiety?
Before talking about How to sleep with stress and anxiety? Let’s discuss what is sleep anxiety. Sleep anxiety is defined as an overpowering feeling of concern or fear that stops a person from sleeping or staying asleep. It is a sleep condition characterized by persistent, excessive worry about sleep and bedtime. Restlessness, racing thoughts, difficulty relaxing into sleep, and waking up repeatedly during the night are all common symptoms.
Sleep Anxiety Causes
There are numerous causes of sleep anxiety, but three stand out:
Stress: When a person is under continuous stress, it can have a poor impact on their sleep quality. This can make it difficult for them to fall or stay asleep, causing them to wake up weary and worried.
Environmental factors: Noise pollution and bright lights may be contributing to sleeping disorders by triggering sleep anxiety feelings, making it harder for people to fall or stay asleep during the night.
Sleep anxiety may be triggered by underlying medical problems such as depression, bipolar disorder, or post-traumatic stress disorder (PTSD). People suffering from these diseases frequently experience chills and are unable to sleep despite feeling weary.
What happens if you don’t get enough sleep?
People require between 7-9 hours of sleep per night to feel relaxed, renewed, and aware the following day, according to the Centers for Disease Control and Prevention. While sleep requirements differ from person to person – some of us need closer to nine hours of sleep, while others can get by with seven – it’s recommended to keep your sleep between 7-9 hours. There is nothing more or less.
We all have a sleepless night or two, but sleeping less than seven hours per night or experiencing fragmented sleep is connected to an increased risk of:
- Reaction times that are delayed
- Concentration problems and distractibility
- A greater likelihood of making mistakes at work, when driving, and so on.
- Reduced ability to make decisions
- Coordination issues
- Sleep deprivation may also have health consequences, such as an increased chance of developing high blood pressure, diabetes, and heart disease.
How to sleep with stress and anxiety? Sleep and Anxiety Management Suggestions
Exercise your body
Exercise has been shown to reduce anxiety and improve sleep. However, avoid exercising right before bedtime because it can keep you awake. Moving your body in the morning or afternoon can help you regain control of your sleeping and waking cycles, as well as treat insomnia or sleep apnea.
Tailor your environment.
Controlling the light, sound, and temperature in your environment might help you sleep better. The darker, calmer, and cooler your bedroom is, the better your chances of going to asleep and settling your mind. Taking a shower or bath right before bed can also help you drop your body temperature and fall asleep faster.
Limit caffeine and alcohol consumption
Excessive caffeine use or consumption late in the day might increase anxiety and impair sleep. Alcohol consumption close to bedtime might also raise your heart rate and keep you awake.⁴ Drink lots of water throughout the day, but avoid drinking too much before bedtime because toilet trips can keep you anxious and alert.
Calm your mind
Numerous relaxation techniques can help you calm your mind and improve your sleep throughout the day. Mindfulness meditation, yoga, and breathing exercises can all help you attain calm, but it can also be as easy as going for a stroll during a work break. It will be easier to set off your relaxation response at night if you practice ways to slow your mind throughout the day.
Restrict screen time
Because your phone, tablet, and television emit light that keeps your brain awake, try to restrict your screen time one hour before night. Checking email or doing work shortly before bed can also cause anxiety and make it difficult to relax your mind. Consider setting an alarm to remind you to turn off screens at a reasonable time before going to bed. Consider listening to music or reading a book to help you relax.
The Conclusion On Anxiety And Sleep
While anxiety is common and normal, some people may have sleep disruption as a result of their anxiety. This could be due to an anxiety condition (such as generalized anxiety disorder, panic disorder, or social anxiety disorder) or another anxiety-related disorder (such as post-traumatic stress disorder or obsessive-compulsive disorder). These are mental illnesses that may necessitate professional intervention, such as counseling or medication.
The actual relationship between sleep and anxiety is difficult, and specialists have failed to define where the two intersect. So far, experts have discovered that sleeping problems can contribute to anxiety and vice versa.
When anxiety prevents you from sleeping, sleep deprivation does more than just make you weary. It can also have an impact on your mood, focus, reaction times, and motivation. Sleep deprivation has also been related to bodily problems including diabetes and heart disease.
If you suspect that anxiety is interfering with your sleep, you should consider making some lifestyle modifications. Sleep hygiene behaviors such as a regular bedtime, limiting coffee later in the day, and avoiding technology before bed will help you get a good night’s sleep. You can also develop some anxiety-reducing habits, such as frequent exercise, meditation, or yoga.
If you feel like your anxiety is harming you regardless of any lifestyle adjustments you make, it’s time to see a doctor. Every doctor is different, but your doctor will most likely want to talk to you about how your anxiety impacts your daily life. If possible, describe your symptoms, how long you’ve been feeling anxious, and any specific occasions, places, or activities that cause you worry. They can collaborate with you to develop a treatment plan after they have a feel of your anxiety levels.