Is your sleep getting affected due to anxiety? Anxiety is a mental disorder that affects the cognitive ability of a person to comprehend things. It does not allow them to think straight and creates a mental barrier. People suffering from anxiety disorder are restless and tend to overthink a lot. This can lead to several significant problems, one of them being insomnia. Anxiety and sleep are co-related, and many things can help you if you are going through these situations. These are specific symptoms that can appear in people going through anxiety and insomnia simultaneously.
Anxiety creates stress in the mind of people, which makes it hard for people to sleep. In addition, because stress triggers fight or flea behavior, which elevates the person’s energy levels, it becomes difficult for you to fall asleep.
Likewise, lack of sleep also creates mental problems that can develop anxiety disorder symptoms. Move forward if you want to know the relationship between sleep and anxiety.
Relationship between insomnia and anxiety
Both of these medical conditions are interrelated as they can increase the effects of each other. Anxiety makes people extremely self-conscious, and self-doubt always leads to overthinking. The racing thoughts can lead to nighttime anxiety that does not allow you to sleep.
Sleep is a fundamental function of a person, and if you are not sleeping well, it can damage your physical and mental health. In addition, studies have shown that if you have chronic insomnia, it makes people restless, leading to anxiety disorder.
Some people also go through the anxiety of going to sleep because of negative thoughts pr nightmares which can be an issue of their own. However, it can destroy your sleeping cycle, and lack of sleep can severely harm your health.
It does not only prevent you from the onset of sleep, but anxiety during sleep can also interrupt your sleep midway. And sleeping after being worried can also be a big task, and usually, people again go inside the void of overthinking.
Causes the is not allowing you to fall asleep
There can be many reasons that can cause anxiety at bedtime. Overthinking and stress are some of the major factors that trigger such behavior. However, there are several that can cause insomnia, such as:
- Irregular sleep schedule
- Neurological problems
- Physical pain and illness
- Specific sleep disorders
These are some of the causes that can lead to insomnia in people. However, the list of symptoms is not complete, and several other things can make it difficult for you to sleep.
Note: The list of causes mentioned above is not complete, and more contributing factors can cause anxiety and insomnia in the user.
Do you have insomnia?
If you are going through insomnia and anxiety simultaneously, there are specific symptoms that you can look for to identify the issue. The doctor also uses the symptoms to diagnose the severity of the signs and then provide you with the treatment.
If you are not sleeping because of anxiety or you get nighttime anxiety, the following are the symptoms that you can find:
- Overwhelming feeling
- Sense of danger and doom
- Cannot concentrate
Physical symptoms can also occur
- Rapid breathing
- Tense muscles
- Digestive problem
- Fast heart rate
These are specific symptoms that can appear in people going through anxiety and insomnia simultaneously. However, some possible symptoms are not mentioned in the list, and you can contact your doctor for further issues.
Treatment of anxiety and insomnia
Anxiety and sleep disorders are different issues, but they are closely related. If you are going through any of such problems taking professional help can be very beneficial.
It helps you get better fast and allows you to reduce the risk of worsening your condition. Self-treatment is also beneficial but only to some extent where the issue is not severe and does not require medical attention.
Some tips can help you relieve your anxiety at bedtime:
Suppose you are getting anxious before sleep or does your anxiety hit during sleep. There are several practices that you can person to help you relieve your anxiety and allow you to sleep better.
Meditation can help you calm your brain, and There are certain practices that you can do to help you get rid of the racing thoughts. According to the experts, diaphragmatic breathing techniques can help you silence your mind and sleep better.
Regular exercise is good for your physical health and mental health as it reduces the production of stress hormones. In addition, it can help you to clear your mind, and your body needs rest after a good exercise; therefore, falling asleep gets easy for you.
Practice good sleep hygiene
Practicing good sleep hygiene is crucial; therefore, make yourself a dark, comfortable space that does not have anything that can interrupt your sleep. It will help you to sleep better and restore your sleep cycle.
Note down your worries
It might not sound like a big thing, but writing down your thoughts can be a good practice to clear your mind. It helps you to feel accountable for yourself, and for the time being, instead of racing with your thought, it helps to put your brain at ease.
Limit your screentime
The primary form of distraction is in our pockets, known as mobile phones. Screens surround us, and the blue light emitted from mobile phones and laptops can trick our brains into thinking that the sun is still up and suppresses the melatonin release.
Essential oil for anxiety and sleep
You can use essential oils to calm your anxiety and sleep better in the nighttime. For example, Chamomile is considered one of the best essential oils to provide calming effects that can help you sleep better.
Professional methods to relieve anxiety and insomnia
Two main ways of treatment can help you to sleep better. First, after accessing your condition, the doctor may suggest you get medical or therapeutical treatment. However, if the insomnia is directly connected to anxiety, the doctor may treat both the issues together.
Medical treatment is directly based on your medical condition, and the doctor prescribes the therapy according to the severity of the issue. For example, certain medicines known as antidepressants and benzodiazepines can relieve anxiety and provide you calming effects that also help you sleep.
Medicines such as:
- Sleeping pills: If the condition is not severe, the OTC sleeping pills can quickly get you to sleep. However, in the case of chronic insomnia, the doctor may prescribe you to get Ambien, Ambien CR, or Sonata which can help you get a good night’s sleep.
- Benzodiazepines: If your insomnia is caused by anxiety, benzodiazepines can immensely help you. Medications such as Xanax, Valium, and Klonopin help you get rid of the stress that is not allowing you to sleep.
- Melatonin: Melatonin is a natural substance present in our brain responsible for the sleep-wake cycle. Medicines such as ramelteon can provide similar effects to melatonin and allow the user to sleep better.
Therapy based treatment
Therapies are also one of the best ways that you can use to cope with your anxiety and insomnia. It takes time to provide effects, but the changes can change your life completely. It works on the root cause of the problem and helps you find the ways that allow you to cope with such situations.
CBT (Cognitive behavioral therapy)
It is a psychological therapy that allows you to identify the root cause of your anxiety. In this therapy, you are exposed to the things or situation that triggers your anxious behavior. It is done in a controlled environment that allows you to overcome your fears and find out ways to cope with the situation.
In the end, I would like to conclude that anxiety and insomnia are not your best friends, and you need to get rid of them as soon as possible. However, the best thing about them is they are completely curable, and thanks to our medical practices, you can see the results as soon as you start getting the treatment.
However, you need to consult a doctor before using any medicine because the adverse effects are inevitable, and it can further worsen the situation if not used properly. I hope this blog helps you to improve your condition and health.