How to Overcome Insomnia and Get a Good Night's Sleep
Insomnia is a sleep disorder that
makes it difficult to fall asleep and/or stay asleep. It can be short-period
(acute) or long-lasting (chronic). Severe insomnia lasts from one night to
several weeks. Insomnia is chronic if it occurs 3 or more times a week for 3
months or longer.
The state of mental hyperarousal is a key factor behind insomnia. People with anxiety disorders are more likely to have sleep reactivity, which means people with anxiety, including generalized anxiety disorder, obsessive-compulsive disorder (OCD), and post-traumatic stress disorder may be struggling to get any sleep at all when they face stress.
There are types of insomnia namely,
primary and secondary insomnia. Primary insomnia is sleeping problems unrelated
to other health problems while Secondary Insomnia, you have trouble sleeping
because of health conditions (such as asthma, depression, arthritis, cancer, heartburn,
pain, medicine, or substance use.)
The main causes of insomnia are stress
related to major life events (such as losing or leaving a job, the death of a
loved one or divorce), Ambient objects (such as noise, light, or temperature), changes in bedtime (such as jet lag, new shifts), Genes (Studies have shown that insomnia
tends to occur in families) and other sleep issues.
Anxiety is not the only cause of
waking up in the middle of the night with fear. It may be difficult to get back to
sleep, especially if your mind starts racing again. Anxiety can lead to a person's
sleep cycle changes and reduce both the quality and quantity of sleeping
time. Connections have been found between anxiety disorders, pre-sleep
rumination, and rapid eye movement (REM) cycles when people dream vividly about
what worries them before going to bed at night - which makes it more likely
that they'll have nightmares reinforcing negative associations or fears around
going for sleep in general.
Meanwhile, it has been found that sleep problems are not only a symptom of anxiety but can also instigate or worsen the condition. It turns out that people who have an affinity for anxiety find themselves especially sensitive to the effects of insufficient sleeping which is capable of provoking symptoms pertaining to our emotional health with regards to stressors and anxieties. The lack of sleep also affects mood and emotional wellness in such a way as exacerbates challenges associated with having an anxiety disorder- there seems to be this back-to-back relationship between insomnia and panic disorders whereby worrying causes poor sleep which will result in greater degrees of your anxiousness!
It is a commonly known fact that
people with depression or anxiety can often complicate their sleeping problems.
These mental health issues, in turn, will lead to the person having
difficulties going to sleep. Depression and anxiety are also two common
disorders that have been found to worsen people's obstructive sleep apnea (OSA).
The OSA caused by stress has been linked with an increased risk of suffering from
other mental illnesses such as panic disorder and depression.
We all need sleep for our daily
functioning, but anxiety can make sleeping difficult. Insomnia affects women
more than men and the elderly more than young adults. Most likely, you will
have insomnia if you have a long-term illness, mental illness, night work, or
shifts.
Cognitive-behavioral therapy (CBT) is
a common treatment for anxiety disorders. This is a type of speech therapy that
has been shown to reconstruct negative thoughts and reduce anxiety. Studies
have shown that CBT can often reduce anxiety even in people with insomnia.
Treatment of anxiety can pave the way for better sleep, but severe cases of
insomnia may continue after CBT of anxiety. Insomnia CBT can be the next step
to help in these cases. A variety of medications have been approved for the
treatment of anxiety disorders, including anti-anxiety drugs, antidepressants,
and beta-blockers. These medications are intended to relieve symptoms rather
than treat underlying anxiety.
Here are ways to prevent insomnia: (1.) Set a bedtime schedule and try not to take naps during the day as it will make you less sleepy at night (2.) Don’t use your smartphones and gadgets 2 hours before your bedtime. (3.) Avoid caffeine, nicotine, and alcohol at the end of the day. (4.) Play sports or perform physical activities on a regular basis. Don't exercise just before going to bed. Experts recommend exercising at least 3-4 hours before bedtime. (5.) Don't eat a heavy meal at the end of the day. But a light snack before bed can help you fall asleep. (6.) Make yourself comfortable in your bedroom (make it dark, quiet, not too hot or too cold). (7.) Follow a regular routine to rest before bed. (8.) Don't use your bed for anything other than sleep and sex. (9.) If you can't sleep, get up and do something quiet and read until you feel sleepy. (10.) If you keep waking up and worrying, make a to-do list before you go to bed. This can help you put your worries aside for the night.
This article is based on the writer's personal knowledge and in-depth research. It is for educational purposes only. You need to consult a qualified mental health professional before making any therapeutic decisions or for advice about any psychiatric condition.
Remember this, You WILL feel better again and You are not alone!
Mental Health Hotlines:
America: 1-800-273-TALK (8255)
Canada: 1-866-531-2600
Australia: 13 11 14
United Kingdom: +44 (0) 8457 90 90 90
Beijing: 0800-810-1117
Hong Kong: +852 28 960 000
Japan/Tokyo: 81 (0) 3 5286 9090
Brazil: 55 11 31514109 or (91) 3223-0074
Mexico: 9453777
Germany: 0800 111 0 111
Russia: (495) 625 3101
India: 91-22-27546669
Iran: 1480
South Africa: 0800 12 13 14
Philippines: 0966-351-4518
Here are other videos related to Mental Health you might be interested in:
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The difference between anxiety and panic: https://youtu.be/NNzwdsoQx2I
What Happens to your body when experiencing anxiety: https://youtu.be/gnuRqyqnDC8
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How to stop overthinking: https://youtu.be/SIhILCcmnGs
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