The more you worry, the sooner you lose your sleep. The more you struggle with insomnia, the sooner you feel anxious. You begin to worry that you can not fall asleep – and you will not. You do not sleep, and the lack of rest makes you more prone to anxiety. Sleep problems can be a symptom of depression, and the risk of severe insomnia is much higher among patients with severe depressive disorders. Studies also show that people with chronic insomnia are at high risk of developing anxiety disorders. Many prescription medications may interfere with sleep, such as some antidepressants and asthma or blood pressure medications.
Tips for Improving Sleep and Managing Anxiety
Move your body: It has been found that exercise both lowers anxiety and improves sleep. If you move your body in the morning or in the afternoon, you can get your sleep and wake cycle back on track and treat sleep disorders or sleep apnea. However, do not try to exercise just before you sleep because you can stay awake.
Calm your mind: Mindfulness meditation, yoga and breathing exercises can help you to rest. But it can also be as easy as a walk if you have a short break from work.
Limit screen time: – Set an alarm to remind you to turn off the screens in time for bedtime. Checking emails or working at bedtime can also cause anxious thoughts and make brain healing difficult.
“Anxiety is an emotion that actually wakes us up,” says Dr Steve Orma, who wrote Stop Worrying and Go to Sleep: How to Put Insomnia to Bed for Good. “There are all kinds of physical changes happening that ramp you up, which is the exact opposite state of what you need to be in when you’re trying to fall asleep.”
1:What are the Ways to Break the Anxiety-Insomnia Cycle?
- Get regular exercise: Regular exercise offers a variety of benefits, but when it comes to anxiety, it can help you to solve your frustrations.
- Try meditating: Spend time sitting in the day and at bedtime and concentrate on your breath.
- Make a to-do list: Organize your thoughts by creating a to-do list and prioritize what needs to be done by when.
- Talk to someone you trust: Talking to a family member, friend or therapist can leave you feeling calmer
- Keep your bedroom cool and dark: you can fall asleep and sleep more easily when your bedroom is cool and free of light.
- Do not nap or sleep daytime: Even if you spent a hard night, do not nap or sleep. Go to bed and get up at the same time every day. This helps to build the sleep drive of your body.
2: Are there any techniques that help to deal with anxiety?
There are cognitive and mental techniques that help people with anxiety when sleeping, as well as healthy sleep methods that can improve the sleep of many people with anxiety and sleep disorders.
Unhealthy lifestyles and sleep patterns can lead to insomnia or aggravate the sleep disorder caused by another problem.