Among the many reasons why a person may suffer from insomnia, anxiety is among the most common. Excessive worry and fear makes it harder to fall asleep and makes you sleepy during the day. Sleep deprivation can aggravate anxiety, triggering a negative cycle involving insomnia and anxiety disorders.
Insufficient sleep is known to have negative implications for overall health: It can impair memory, cause weight changes and increase the risk of various diseases, such as diabetes, obesity, high cholesterol and hypertension.
As a result, understanding and addressing the links between anxiety and sleep can be critical to physical and emotional well-being.
How does anxiety affect your sleep?
Severe sleep disturbances, including insomnia, have long been recognized as a common symptom of anxiety disorders. People who are afflicted with worry often ruminate about their worries in bed, and this anxiety at night can keep them from falling asleep.
In fact, a hyperbaric state of mind, often marked by worry, has been identified as a key factor behind insomnia. People with anxiety disorders tend to be more reactive to sleep, which means they are much more likely to have sleep problems when facing stress.
A study with university students at College of Health Sciences, Mizan-Tepi University, Ethiopia, is just one more proof of this. For 3 months, participants completed sleep and stress questionnaires created by scientists. The prevalence of insomnia and anxiety disorder was 43.6% and 21.9%, respectively.
Depression, which is also known to negatively affect sleep, can further complicate the situation, creating additional barriers to quality sleep in people who have both depression and anxiety.
People with Obstructive Sleep Apnea (OSA), a sleep disorder that causes repeated lapses in breathing and interrupted sleep, have had higher rates of mental health problems, including depression, anxiety, and panic disorders .
How to Calm Anxiety and Sleep Better
Due to the multifaceted relationship between anxiety and sleep, better rest can help combat feelings of anxiety. Building healthy sleep habits can make going to bed a more pleasant experience and facilitate a consistent routine to improve sleep. See now 5 tips for feeling better and having a more restful sleep:
- Soft breathing: In a quiet place, sit or lie down in a comfortable position. Close your eyes and breathe slowly in and out for about five minutes. As you inhale, breathe into your belly. Concentrate on your breathing.
- Progressive muscle relaxation: In a quiet place, sit or lie down in a comfortable position. Breathe gently, in and out. Start stretching muscle groups, one at a time, as you breathe. Hold the tension as you inhale, then release it as you exhale.Take a few breaths as you observe (and enjoy) how each muscle group feels relaxed Start with the muscles of your head, neck, and face. Drop down to the shoulders, hands and arms, back, belly, buttocks, thighs, calves and feet. Repeat for any areas that are still tense.
"As you go through this exercise, feel the presence and absence of tension so that you can detect persistent tension and do something about it," says Buenaver.
- Take healthy breaks: Disconnect for at least 15-20 minutes after each 60-90 minute block of work. This increases your productivity and reduces stress.
- Have a cup of Goodreams: As it is a natural supplement, there is no risk of addiction. The formula contains melatonin, which will stimulate your sleep, as well as elements such as L-Theanine and Gaba that help to relax your mind and body. Vitamins will boost your immunity and give you energy throughout the day.
- Practice self-care: Live your body through physical activity - this stimulates the release of endorphins that are linked to the feeling of pleasure and well-being. Also, entertain yourself with activities that give you pleasure. Taking care of yourself is important.
- Use your cell phone less: Put your cell phone into silence- or airplane mode--puts you in control of your time. Do this before bed and when doing outdoor activities.
Do you have any other advice to reduce anxiety? Tell us comments!