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My Anxiety Causes Insomnia

Introduction

S

ince the beginning of the coronavirus pandemic, it is understandable that many individuals have had difficulty to sleep. COVID-19 by far, is a major source of tension and anxiety for large sectors of the populace.

If you’re experiencing trouble to sleep, do not wait any longer and attempt one -or more- of these 17 techniques to promote a night of calm and restful sleep over and over again.

And how you sleep will certainly affect your job. Sleeping well not just will let you perform your tasks well, but fast too. You will do better and in lesssssss time

1. Transform Your Room Into A Haven Of Peace

My Anxiety Causes Insomnia
Your bedroom should be the quietest area in the home

Your bedroom should be the quietest area in the home . If you live in a town or other noisy surroundings, and loud noises wake you up several times a night, consider wearing earplugs.

Apps and devices that play white noise may also help you sleep better. When a noise wakes you up in the night, it is not the noise itself that wakes you up, but the abrupt shift in sound that jar you. White noise creates a masking effect, blocking out those sudden changes that frustrate light sleepers.

“This is why the majority of bedpartners prefer the white noise of a CPAP machine as opposed to their partner’s crescendo-decrescendo snoring sounds,” Clete A. Kushida, director of the Stanford Center for Human Sleep Research, writes in an email to Popular Science.

But having your bedroom the quietest place in your home doesn’t do if your frame is noisy. Just imagine how annoying it would be if every time your spouse changes the position your framework started creaking. It would not be possible to get a full-resting night. Heck, you would have the identical problem even if you sleep alone!

2. Be Sure The Temperature In Your Room Is Ideal

The ideal temperature in your bedroom should remain between 16℃ and 18℃ (60-65℉)
The perfect temperature in your bedroom should remain between 16℃ and 18℃ (60-65℉)

In order to fall asleep fast and get a great rest during all the night long, your room shouldn’t be too hot or too cold. In general, the ideal temperature in your bedroom should stay between 16℃ and 18℃ (60-65℉). An air conditioner or a heater can help you to maintain the perfect temperature of your room.

Your children and older people may require a slightly warmer environment. It’s a fantastic idea buying a range of suitable bedding depending on the season: an excess layer of blankets or sheets will make you more comfortable when it’s cold, as well a hot water bottle or a good pair of bed socks for cold feet.

3. Buy A Good Mattress

Don’t you remember when you purchased the mattress you are using now? Then perhaps it’s time to get a new one.

Despite the best care, your mattress will eventually wear out, usually after 8-10 years. After this period, it may show wear, like coils poking through or saggy borders; or it may not, sort of like a pair of sneakers that you wear only on the treadmill.

In any case, you run the risk of hindering your remainder . You may start to have trouble falling asleep, and the time you spend asleep may be less restful than it used to be.

If you feel they become less comfortable, or if you find that you’re waking up with an achy back, it might be time to go shopping.

4. Change The Pillow

Some folks spend hundreds of dollars in their mattresses, but when it comes to purchasing a pillow, they go for the cheapest one. For some reason, they do not give them the importance they deserve.

A good pillow has a critical purpose: to support your head and neck, this will enable you to wake up without neck stiffness or pain. But even the nicest pillow won’t do it forever.

Ideally, you should replace a new pillow every a couple of years. The reason is simple: every time you use your pillow, it absorbs body oil, dead skin cells, and hair. In the end it will cause odor and in the worst-case scenery, will create the perfect environment for dust mites which cause common allergens.

Act today and get a new pillow so that you can sleep better at nights instantly.

5. Make Sure The Sun Doesn’t Wake You Up

My Anxiety Causes Insomnia

The sun rises very early in the summer. That’s terrific for people who must get up early, but not good for people who might find a reduced night’s rest and need to rest a little more in the morning.

6. Follow A Regular

My Anxiety Causes Insomnia

Parents understand quite well how important it is to include napping as part of their routine for children. In your case, it is not necessary to embrace a rigorous procedure; it’s sufficient to set a simple ritual at bedtime. By way of example, take a shower at around the same time every day, put on your pajamas, brush your teeth, load the dishwasher, shut the doors and curtains, and go to bed.

A routine at bedtime can help you fall asleep quicker and can be the ideal solution for anyone with insomnia.

7. Do Not Go To Bed Too Early

While it may sound counterintuitive, some people with sleeping problems, such as sleeplessness, regularly go to bed too early, hoping to sleep more. However, it’s likely that going to bed when you are not tired will have the opposite effect and end up making it hard for you to break . Go to bed at the exact same time, respecting the routine.

8. Hide The Alarm Clock

An alarm is a practical tool that could prevent you from being late for work. But if you suffer from insomnia, it’s ideal to hide the alarm clock in a drawer or similar distance . Many insomniacs tend to check at their alarm clocks when they have difficulty falling asleep, which causes stress and increases insomnia, rather than helping them sleep.

This advice may also apply to other devices, such as a wristwatch or smartphone, which are utilised to wake you up. Keep them out of sight.

9. Have Some Chamomile Or Lavender

Chamomile is one of the best remedies that might help you fall asleep fast . This plant is known for its sedative, relaxing and stress relieving properties. It comprises apigenin, an antioxidant that binds to certain receptors in your brain that may promote sleepiness and reduce sleeplessness, or the chronic inability to sleep.

Try infusions, capsules and essential oils made with chamomile that can help you take advantage of its many benefits.

If you want to use chamomile to combat sleeplessness, consult a health professional to find the right dose for you.

Lavender essential oil is another effective weapon against sleeping problems, particularly insomnia. By lowering your blood pressure, heart rate, and body temperature, it can help you fall asleep faster.

Consult with a healthcare professional to determine whether lavender essential oil will be ideal for you.

10. Be Cautious With Caffeine

Are you in the habit of consuming a carbonated drink with dinner? If you suffer from insomnia, your sleeping problem could just be due to caffeine consumption.

According to a study done by Ph.D.. Christopher Drake, you should avoid caffeine for at least six hours before going to sleep. Keep in mind that other foods, like chocolate, also contain caffeine.

But avoiding consuming these products is not the only thing you can do. Additionally, there are tasty foods that, if you eat regularly, will definitely help you sleep better.

11. Reduce the Pressure Level

Anxiety is directly related to sleep. When you are stressed, you sleep poorly; and lack of sleep increases the degree of stress even more.

Fortunately, there are lots of ways to fight this vicious cycle. One effective way is making sure to include foods full of omega-3 in your diet, like salmon fish or linseed. You may also try listening to music.

There are three common reactions to stress, none of them are good for your health nor to your sleep either:

  • Overthinking a difficulty
  • Overreacting to a problem
  • Become emotionally unstable within a problem

When a person finds what works for them in diffusing stress, the chosen coping mechanism becomes a natural reaction where they can easily fall into it with regular practice.

My Anxiety Causes Insomnia

12. Do Not Exercise Too Late

If you suffer from insomnia, you should avoid exercising late at night. And why is this? Simply put, physical exercise not only increases your body temperature, but also has stimulating properties. After sweating a lot, you definitely won’t be able to fall asleep right away.

Instead, it’s far better to exercise in the morning, before you go to work.

If you would rather get in certain pre-bedtime movement, try yoga or easy stretching. Both can help you unwind and relax for a restful night.

13. Find The Ideal Position

If aches and pains are keeping you from falling asleep, try changing your position. Short of ideas? Here you’ll find 12 great sleep spots no one talks about, represented by cute pets. Heck! We can learn from them !

If you suffer from, for instance, neck pain, sciatica or kyphosis, maybe you should try sleeping on your back.

If digestive problems are the root cause of insomnia, try sleeping on your side.

Consult with a healthcare professional to be certain these sleeping positions are correct for you. If the pain continues, your doctor may recommend having analgesics, particularly if you suffer from chronic fatigue syndrome (CFS).

14. Wash Your Sheets Regularly

According to a study carried out by the National Sleep Foundation, three out of four people report sleeping better on freshly laundered sheets.

The foundation recommends washing bedding and pillowcases weekly . Don’t forget to choose a laundry detergent with a nice scent. Try this simple trick if you have problems with sleeping constantly.

Why is it important to wash sheets often? Because if not, you are exposed to unpleasant things like:

  • Animal dander
  • Pollen
  • Compounds
  • Fungi
  • Sweat
  • Bodily secretions
  • Dead skin cells

15. Be Careful What You Eat Before Going To Bed

To eat or not to eat before going to bed continues to be a controversial topic. Regardless, certain foods, such as chocolate, fatty or acidic foods, and alcohol, should not be consumed before going to sleep. These are likely to stimulate or trigger acid reflux after you go to bed.

But not everything is bad. There are certain foods that, besides being delicious, can actually help you sleep well.

16. Weaken The Lights Of Your Bedroom Before Retiring To Sleep

The widespread use of electronic devices has led to more and more people looking at their smartphones and other devices just before going to bed.

Unfortunately, using TVs, tablets, smartphones, laptops and other devices emit artificial short-wavelength blue light, which can disrupt your body’s internal clock (a.k.a., your circadian rhythm).

To make it easier to fall asleep, turn off all displays at least an hour before going to bed. Some devices continue to emit blue light after you have turned them off; hence, cover them or remove them from your room.

17. Consult A Doctor

If your sleep problems persist, or if you are concerned about your health, visit your general practitioner. Depending upon your diagnosis, your physician may prescribe antipsychotic medication. In certain circumstances, he may also suggest consulting with a psychologist.

My Anxiety Causes Insomnia

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