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Why Anxiety Causes Insomnia

Introduction

S

ince the beginning of the coronavirus pandemic, it’s understandable that many people have had difficulty to sleep. COVID-19 by far, is an important source of tension and anxiety for large sectors of the populace.

If you’re experiencing trouble to sleep, don’t wait any longer and try one -or more- of those 17 techniques to market a night of calm and restful sleep over and over again.

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

1. Transform Your Room Into A Haven Of Peace

Why Anxiety Causes Insomnia
Your bedroom should be the quietest space in the home

Your bedroom should be the quietest area in the house. If you reside in a city or other noisy environment, and loud sounds wake you up several times each night, consider wearing earplugs.

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

“This is the reason why the majority of bedpartners prefer the constant white noise of a CPAP machine as opposed to their spouse’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 does not do if your frame is noisy. Just imagine how annoying it would be if every time your spouse changes the position your frame started creaking. It would be impossible to receive a full-resting night. Heck, you would have the identical problem even when 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℉)

So as to fall asleep fast and get a great rest during all the night long, your room shouldn’t be too hot or too cold. Generally speaking, 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 ideal temperature of your room.

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

3. Purchase A Good Mattress

Do not you remember when you bought the mattress you’re using now? Then perhaps it’s time to buy a new one.

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

Whatever the case, you run the risk of hindering your rest. You may begin to have trouble falling asleep, and the time you spend asleep could be less relaxed than it used to be.

If you feel that they become less comfortable, or if you realize 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 don’t give them the importance they deserve.

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

Ideally, you should replace a new pillow every one or two years. The reason is simple: each time you use your pillow, it absorbs body oil, dead skin cells, and hair. At the end it will lead to odor and at the worst-case scenery, will create the perfect environment for dust mites that cause common allergens.

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

5. Make Sure That the Sun Doesn’t Wake You Up

Why Anxiety Causes Insomnia

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

6. Follow A Regular

Why Anxiety Causes Insomnia

Parents know very well how important it is to include napping as part of their routine for children. In your case, it’s not necessary to embrace a rigorous procedure; it is sufficient to set a simple ritual at bedtime. For instance, 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 regular at bedtime can allow you to fall asleep faster and may be the ideal solution for those with insomnia.

7. Don’t Go To Bed Too Early

While it might sound counterintuitive, some people with sleeping problems, such as insomnia, regularly go to bed too early, hoping to sleep longer. However, it is likely that going to bed when you are not tired will have the opposite effect and end up making it hard for you to rest. Go to bed at exactly the same time, respecting the regular.

8. Hide The Alarm Clock

An alarm is a useful 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 look at their alarm clocks when they have difficulty falling asleep, which causes tension and increases insomnia, rather than helping them sleep.

This advice may also apply to other devices, such as a wristwatch or smartphone, that are used 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 quickly. This plant is known for its sedative, relaxing and stress relieving properties. It contains apigenin, an antioxidant that binds to specific receptors in your brain that may promote sleepiness and reduce insomnia, or the chronic inability to sleep.

Try infusionscapsules and essential oils made with chamomile that can help you take advantage of its many advantages .

If you want to use chamomile to combat sleeplessness, consult a physician to find the ideal dose for you.

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

Consult with a health care professional to determine if 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 simply be caused by 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. Bear in mind that other foods, like chocolate, also contain caffeine.

But avoiding consuming these products isn’t the only thing you can do. There are also delicious foods that, should you consume regularly, will definitely help you sleep better.

11. Decrease The Pressure Level

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

Fortunately, there are many ways to combat this vicious cycle. One effective way is making sure to include foods rich in omega-3 in your diet, such as 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
  • Grow emotionally unstable within a problem

When someone finds what works for them in diffusing stress, the preferred coping mechanism becomes a natural response where they can easily fall into it with regular exercise.

Why Anxiety Causes Insomnia

12. Don’t Exercise Too Late

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

Instead, it’s far better to exercise in the morning, prior to going to work.

If you prefer to have 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 preventing you from falling asleep, try changing your position. Short of ideas? Here you’ll find 12 great sleep positions no one talks about, represented by adorable pets. Heck! We can learn from them so much!

If you suffer from, by way of example, neck pain, sciatica or kyphosis, perhaps you should try sleeping on your back.

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

Consult a healthcare professional to be sure these sleeping positions are right for you. If the pain continues, your physician may recommend having analgesics, especially 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 every week. 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 is still a controversial topic. Regardless, certain foods, such as chocolate, fatty or acidic foods, and alcohol, should never be consumed before going to sleep. These are likely to excite or cause 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 inner clock (a.k.a., your circadian rhythm).

To make it easier to fall asleep, turn off all screens at least an hour before going to bed. Some devices continue to emit blue light after you’ve turned them off; therefore, 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, see your general practitioner. Depending upon your diagnosis, your physician may prescribe antipsychotic medication. In certain circumstances, he may also indicate consulting a psychologist.

Why Anxiety Causes Insomnia

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