Managing Anxiety-related Insomnia
An Anxiety-related Insomnia causes problems falling asleep, staying asleep, or waking up too early and not being able to fall back asleep. You may still feel tired when you wake up. The effects of insomnia can not only lower your energy levels and mood but also negatively impact your health and quality of life.
What is Anxiety-related Insomnia?
Insomnia is a medical term for sleep problems that include the difficulty of falling and staying asleep. Anxiety, on the other hand, is the body’s response to stress. Sleep problems affect more than 50% of adults with generalized anxiety disorder. Insomnia can elevate the risk for anxiety disorders. It can also worsen the symptoms of anxiety disorders. Anxiety can also contribute to disrupted sleep, often in the form of insomnia.
Symptoms of Anxiety-related Insomnia
- Difficulty falling asleep at night
- Waking up during the night
- Waking up too early
- Not feeling well-rested after a night’s sleep
- Ongoing worries about sleep
- Restless mind while trying to fall asleep
- Difficulty paying attention
How to Manage Anxiety-related Insomnia?
- Try to relax. If you’re lying awake at night trying to get your body back into a relaxed, resting state. You should feel your abdominal region rising as you take a deep breath through your nose, before slowly exhaling through your mouth
- Get up and do something. Reducing your anxiety is physically focusing on something completely different. You can get rid of anxiety at night by getting up and doing something else if your worries are going round and round in your head. You could listen to soothing music, or read a book
- Give yourself enough time for sleep. The average adult needs eight or nine hours of sleep per night. Go to bed at least eight hours before you need to get up. Sleeping too late may cause you to check the clock repeatedly while you sleep and worry about how much sleep you are getting.
- Be organized and prepare for the next day. If you regularly go to bed feeling anxious about the upcoming day, make sure that you prepare ahead. This can help to reduce your worries as you know everything is in hand for the next morning.
- Practice good sleep hygiene. Ensure that your room is well ventilated and clean to avoid distractions. Lastly, make sure you limit your caffeine, sugar, and alcohol intake late at night. If you consume these substances, you may feel more anxious.
Risk Factors of Anxiety-related Insomnia
- Being a woman as hormonal shifts during the menstrual cycle and in menopause can cause disrupted sleep.
- Getting older. Insomnia increases with age due to changes in sleep patterns and health.
- Mental health disorder or physical health condition. Many issues that impact your mental or physical health can disrupt sleep
- Stressful times and events can cause temporary insomnia. But chronic insomnia can result from long-term stress.
Diagnosis and Treatment for Anxiety-related Insomnia
Depending on your situation, the diagnosis of insomnia and the search for its cause may physical exam, a review of your sleeping habits, and a sleep study. Changing your sleep habits and addressing your anxiety may improve your sleep. Your doctor may also recommend several therapies along with over-the-counter medications. You can also drink Herbal Tea Sleep to exhibit calming effects and boost relaxation.