Anxiety and Sleep: 8 Ways to Improve Sleep and Manage Anxiety
Anxiety is a common condition that can affect anyone and symptoms such as fear characterize it. It also consists of apprehension as well as anxiety disorders among other factors. The source of concern is usually unknown as well as the exact cause of the condition.
Anxiety and Sleep: The condition of anxiety usually causes some sleeping problems which also lead to anxiety disorder. Almost all psychiatric disorders show some form of sleep disruption and chronic insomnia, in particular, poses a high risk for someone to develop an anxiety disorder.
Anxiety can lead to a disturbance of sleep patterns of the affected person, and there is a general belief that a lack of sleep can contribute to the problem. Other conditions like skin acne can also add to anxiety as the individual fears of the worst disease affecting the skin. The state is a stressor for many people, and it can affect their mental health. Stress, lifestyle, and bad habits can also contribute to anxiety disorders.
When anxiety reaches a stage where it makes it impossible for you to sleep, it becomes dangerous to your welfare. It causes daytime consequences like lack of concentration and can lead to accidents. Accidents can result in injuries or even death. Sleep deprivation can also result in the affected people failing to realize their desired goals. [1]
When anxiety makes it difficult for you to sleep, there are various steps that you can take to solve the problem. Medical professionals still struggle to come to terms with the specific treatment of anxiety, but there are many remedies to this condition. Natural resources are considered to be more effective in solving this problem since they have no side effects.
Here are 9 ways to improve sleep by managing anxiety.
Anxiety and Sleep: 9 Ways to Improve Sleep
1. Cognitive Behavior Therapy
Cognitive behaviour therapy (CBT) mainly focuses on identifying, understanding and changing behaviour patterns to solve different issues in someone’s life. The treatment of CBT is goal oriented, and it is also cost-effective. The treatment method is useful in dealing with sleeping problems that can be a result of anxiety or depression. [2]
The patient is actively involved in the treatment process of CBT and is in control of the whole scenario. The treatment method helps the affected person to take charge of the situation, and it involves different exercises. The following remedies are, and they provide a long lasting solution to the problem of sleep deprivation.
2. Meditation
Meditation is an excellent remedy that helps solve the problem of lack of quality sleep. It focuses on breathing where you should breathe in and out deeply and slowly to steady your mind and pulse. Meditation also involves the visualization of cool things that that can make your mind relax. Meditation also helps you to direct stress somewhere while you focus on positive thoughts. If you have peace of mind, you are likely to sleep peacefully.
3. Exercise Regularly
Exercising is right for your physical as well as mental health. When you practice, the organs of the body relax such that the mind can rest peacefully when sleep time arrives. Exercise also helps in the production of mood-enhancing hormones in the body which allows it to relax.
Yoga, in particular, is an excellent method of reducing anxiety, and it is cost-effective and safe to health. However, you should try to avoid exercising moments before going to bed since this can also impact negatively on your rest. You should perform a regular exercise during the day and avoid heavy workouts since they can affect your muscles.
4. Play Soothing Music
Music is good for relieving elements like stress and anxiety. When you feel that your mind is stressed, you can choose some of your favorite tracks with soothing sounds. You must also listen to the message from the music since it gives you hope and can help you overcome your challenges. [3]
5. Establish Regular Sleeping Time
You should make it a policy to set sleeping time that you should always maintain. For example, you need to have between seven and nine hours of sleep to help your body get quality rest. You should also make sure that there is nothing that interrupts this sleep pattern. You must also maintain a similar time for sleeping and waking up every day.
It is essential that you avoid stimulants like chocolate, caffeine as well as nicotine before going to bed. These keep your mind active, and you cannot sleep at night. The use of a computer in bed is not advisable since it affects sleep patterns.
6. Sleep In The Dark
When you sleep, make sure the room is dark since light affects the internal clock that regulates the rest wake time. When light is on, the mind stays active thinking that it is not yet time to rest. Light also affects the production of melatonin if the brain remains active when it is supposed to sleep.
The other thing is to make sure that the room is cold and the temperature can facilitate your sleep. Avoid any form of noise from items like a bedroom fan or music from a radio. You should also avoid watching television or using your smartphone when you are in bed.
You should only go to your bedroom when you are tired and avoid other activities that can disrupt your sleep. Try to do something relaxing in the separate room if you fail to get sleep within 15 minutes of going to bed. The other thing that can help you sleep peacefully is to avoid looking at the clock during the night. A watch can make you anxious if you look at it at night.
7. Talk To Your Doctor
Talking is good since it significantly helps in solving the problem of failing to sleep. You can either talk to your doctor or another counsellor who can give you advice about measures to take to address the issue of anxiety.
8. Try to Get The Best Mattress
There are different types of latex mattresses that have unique designs to suit your needs at night. These mattresses consist of different forms that are supportive and comfortable to suit the needs of all sleepers. Some of the beds have contour support to make sure that you do not wake up with a sore body due to discomfort.
The other significant thing is that some mattress can create a cradling feeling while you are resting. The cushions provide a soothing feel to the whole body such that it can perfectly relax. When the body is relaxed, the mind can also rest peacefully which helps to reduce anxiety among different people.
Latex mattresses have options that range from soft, medium and firm options and these can help to improve your sleep patterns. Many people prefer the medium option since it provides a delicate balance between sweet and firm options. The choice is right for all type of sleepers including back, side and even stomach sleepers.
Some mattresses also have unique designs that give them a cooling effect while you rest. The body produces some heat when it rests, and this can cause discomfort. When you feel that you cannot sleep, you can try to get a mattress that gives you maximum comfort the whole night without necessarily turning on the fan.
Reference links:
https://www.psycom.net/anxiety-and-sleep/
https://adaa.org/understanding-anxiety/related-illnesses/sleep-disorders
https://www.ncbi.nlm.nih.gov/books/NBK143206/
