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Last Updated on January 11, 2021

How to Get Rid of Sleep Anxiety and Insomnia

How to Get Rid of Sleep Anxiety and Insomnia

Some lay awake at night, thinking, “Will I ever fall asleep?” We tend to stress ourselves over our sleep schedule and put pressure on ourselves to obtain sleep, no matter how difficult or easy it is to get. This may induce sleep anxiety when trying get our nightly Z’s.

Sleep anxiety and insomnia feed off each other, one making the other more powerful. Sleep is critical to our well being, but we don’t always value it or know how to get it. Sometimes, it can even be fleeting. You can toss and turn for a few hours just to wake up well in advance of your alarm clock ringing. It seems like a never ending battle.

Then, there’s sleep anxiety. Just stressing about getting sleep keeps you awake! When you have anxiety while trying to sleep, it can be because you’re ruminating, planning, or reflecting when you should be clearing all of that out.

What Causes Sleep Anxiety and Insomnia?

Silence can be a trigger for thoughts to begin to flood in. Suddenly, thoughts spiral or snowball, and you start to feel anxiety, which leads to further insomnia. All of this leads to impacts on your physical and emotional health, which can lead to difficulty functioning or focusing in general.

Anxiety can be rooted in many mental health disorders, such as generalized anxiety disorder, panic disorder, PTSD, and more. Insomnia can exist on its own or be worsened by a mental health disorder. A little sleep anxiety or anxiety happens to everyone, but when it starts to take over your life, that’s when you know you have a problem.

Insomnia is an inability to sleep for periods of time. It can look different for everyone. It can be a difficulty falling asleep, staying asleep, or variations of both. The lack of sleep is the key component of it. There are many forms of insomnia, such as highly distressed to acute or chronic insomnia.

There may be a bidirectional relationship between anxiety and insomnia, one impacting the other and creating more of each other. It can be difficult to know which precedes the other. This causes further upset and sleeplessness, making it seem like a never-ending cycle. According to the Anxiety and Depression Association of America, more than 40 million Americans suffer from chronic, long-term sleep disorders, and an additional 20 million report occasional sleep problems.[1]

Research has also found that insomnia can worsen the symptoms of anxiety disorders or prevent recovery.[2] Mental health disorders such as anxiety and sleep disturbances overlap and increase one another.

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Scientists have also found that “long periods without sleep are associated with cognitive difficulties, and can produce psychological symptoms ranging from mood changes to psychotic experiences such as hallucinations.”[3] For that reason, mental health struggles can often be alleviated by getting a good night’s sleep.

How to Get Rid of Sleep Anxiety and Insomnia

Sleep anxiety can happen to anyone, and it shouldn’t be ignored when it comes around. Once you can face it, you can do something about it.

How can one overcome sleep anxiety and insomnia?

There is no “one fits all” cure for these struggles, but there are some steps that can help.

1. Log It

One easy thing you can do is to keep a notebook and pen next to your bed to write down late-night thoughts when they start to disturb you.[4] When anxiety comes up, use a log to record your thoughts before you go to bed and while you have trouble sleeping so they don’t ruminate and consume you. You can easily review them the next day.

With your thought log, start to look into and practice Cognitive Behavioral Therapy. This will ease your troubled mind by redirecting your thoughts to more positive thinking. Take a negative thought and change it to something more rational and less catastrophic.

Challenging your thoughts can calm you and help decrease anxiety, which may start to spike when falling sleep. You can determine what thoughts are troubling you so that you can start to address them.

A sleep log is also helpful. How often are you experiencing sleep anxiety? Rate the severity and note the duration. With any sleep issues, you will want to note how often you have trouble sleeping, about how many hours per night you are able to sleep, and the quality of sleep, i.e. whether or not you are waking up constantly or just having trouble falling asleep.

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You may also want to get in touch with a licensed therapist or medical professional and share your findings with them. They may have more ideas of what you can try when they have a record of how severe the problem is.

2. Be Present

Practicing mindfulness is another way to find peace with yourself as it requires you to be absolutely present, bringing awareness to what you think or feel in a different way. Mindfulness acknowledges but does not judge feelings. You can feel more secure with mindfulness and learn to be kinder to yourself.

You can practice mindfulness while doing everyday tasks or while meditating. There is no real wrong way to do this. Even if you have a busy mind, that’s ok! The idea is to focus as long as possible on some meditation object (breath, sound, body sensations, etc.) and to come back to it when the mind starts to wander. There’s really nothing more to it than that.[5]

Grounding is also a way to be present and is used to help with negative emotions and experiences. You can do this by bringing your attention to your five senses. Note what you hear, see, smell, touch, and taste. When you bring yourself to your senses, you can get to a place where the brain is functioning well and can effectively process what is coming at it. That means you can get back to what you can handle and process without panic. You are back in the present. You are back with yourself. You are back to bed.

A Sleep Meditation

You can try a specific mindfulness meditation to help you get comfortable before bed. Think of a safe space; it can be anywhere, at anytime, with anyone (or alone, which I recommend).

You are standing or lying down in that safe space. For example, you could think of a beach at night with a bonfire going. You are kept warm by the fire while listening to the ocean. You listen to the sound of the waves rolling onto the beach. You can even name it something. Give your place a name and list as many details as possible.

Do this anytime you want, but do it before you go to sleep to relax your mind. You can change the visualization each time or keep it the same, expanding on the details. This will bring you into a place where you feel secure and out of difficult thoughts and emotions to help you sleep. In that relaxing state, you can separate yourself from negative emotions and release the need to engage with them.

This will help decrease anxiety and increase the likelihood of falling asleep at night.

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3. Create a Consistent Sleep Routine

Go to bed at a decent time and try to get up the same time everyday. This will help you establish a sense of routine that your body can get used to. If you stay up all hours of the night on top of feeling anxiety towards sleep and sleeplessness, you will get yourself into an unhealthy pattern that worsens the situation.

Turn off electronics well in advance of going to bed so your brain is less stimulated. This will serve you in starting to get tired, if that is something you struggle with. If you are someone who looks at a clock constantly at night, turn it away from you if you need to.

If you engage with technology and keep yourself stimulated through screens, you will risk ruining your sleep structure and lose the ability to function or fall asleep properly. Sleep anxiety will worsen if you are constantly checking your phone or computer or watching TV as this naturally stimulates thinking.

Make sure you are eating right, avoiding caffeine before bedtime and getting some exercises during the day to help with any restlessness carried over into the night.

Your habits and sleep hygiene make or break your experience of sleep and sleeplessness.

4. Manage Your Environment

Your comfort also controls how you are sleeping. Keep the room dark and decide between silence or sounds that aid in sleep (such as nature sounds). Find what works for you. Make sure you can turn to your bed as a reprieve from the day, that you are comfortable with your mattress, that you have enough pillows, and that you keep your room cool enough. These things will aid in lessening your anxiety towards sleep when you feel it is a safe, comfortable space.

If you maintain your environment for sleep and make sure you’re comfortable, you will fall asleep much faster. It will aid in your recovery from any anxiety disorder or insomnia when your environment naturally relaxes you.

5. Talk to a Professional

It may not be something you want to admit to yourself, but if you have a sleep disorder or mental health disorder, you may need help. A professional may or may not diagnose you, but either way, some solutions will likely be offered.

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The key is knowing that you’re not alone, and you don’t have to suffer in silence when sleep anxiety comes your way. It doesn’t mean you are weak or doing something wrong. It could be a disorder, and there is no shame in that.

Millions struggle with some form of sleeplessness and sleep anxiety. A professional will help you narrow down the reasons for your distress and find more ways to help you than you may be able to on your own.

Final Thoughts

Sleep struggles do not have to define you. Understanding that it isn’t your fault but that there are things you can do is the first step. Let yourself find methods of self-soothing, such as the ones listed in the article, and let your mental health professional or medical professional know what you are going through so they can offer suggestions and help you, too.

Facing sleep is partly relaxation and partly decreasing the rumination in your head that we all suffer from. Simply trying to fall asleep may not be enough for you. You may have to take additional steps to get the help you need.

More importantly, don’t put extra pressure on yourself to get sleep that doesn’t want to come as this can worsen sleep anxiety. Be kind to yourself, take as many steps as you can toward a healthy sleep schedule, and watch the benefits slowly form.

More Tips for Healthy Sleep

Featured photo credit: Kinga Cichewicz via unsplash.com

Reference

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Sarah Browne

Sarah is a speaker, writer and activist

5 Simple Steps to Cultivate a Positive Mental Attitude 10 Self-Exploration Practices to Discover Your True Self 14 Personal Goals for a Better You Next Year 7 Self-Soothing Techniques for Stress and Anxiety Relief 5 Ways to Help You Get Through Depression

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Published on April 5, 2021

9 Best Energy Supplements To Fight Fatigue And Tiredness

9 Best Energy Supplements To Fight Fatigue And Tiredness

When it comes to energy levels, the solution is relatively simple. Make sure you get ample sleep, exercise regularly, and have a well-balanced diet. But as much as those things are simple, performing them on a regular basis can be difficult.

Worse, you could be doing these and still find energy levels draining quickly.

Fortunately, there are several options out there to help you with pushing back fatigue and tiredness. Most of these solutions stem from supplements. These little pills pack all kinds of helpful nutrients to get you through the day. Below we’ve selected some of the best energy supplements available.

Before getting to the list, here are some of the criteria that we used to determine what are the best options to offer you:

  • No fillers – One of the big issues with supplements is that they contain needless fillers in them that provide you with no benefit. We’ve checked many of these products to ensure they are from natural and pure sources and that these companies don’t put in fillers.
  • Improve mental functions – Fatigue isn’t just a physical thing, it’s mental too. The supplements we recommend help you in overcoming both sides of fatigue.
  • Metabolic benefits – These supplements are known to help burn energy stored in fat while preserving energy in your muscles.
  • Energized without the side effects – When people think of energy, they also keep in mind the downsides like crashing, jittering, irritability. These are known side effects for energy boosters, but they’re not part of these supplements.

Now let’s dive into the 9 best energy supplements for fatigue.

1. Fish Oil

One of the best energy supplements on the market is fish oil. Fish oil supplements are able to provide a wide variety of benefits to individuals. It’s essentially the supplement to be using if you’re looking to improve brain or heart function or both.

We recommend Infuel Fish Oil as they make a perfect blend of fish oil and Omega 3 healthy fats which directly support development of our brains, eyes, nervous system and maintaining a healthy heart. All of these feeds into our energy levels because these supplements provide us with essential fats that our body can use. Furthermore, stronger brain development is an invaluable tool to fighting off fatigue.

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2. Ashwagandha

Ashwagandha is one of the most important medicinal herbs in the Indian Ayurveda and it’s one of the world’s oldest medicinal systems. Over the years of its study, researchers have been able to uncover that Ashwagandha is able to increase our body’s resilience to both physical and mental stress.[1]

Because stress is one of those aspects that drains our energy levels physically and mentally, it stands to reason that having supplements of this nature can provide us with more energy. Beyond that, there is also research that suggests we can alleviate fatigue associated to exercise with this too.

NaturaLife Labs supplement of Ashwagandha comes to mind as a reliable source. It’s organic, vegan, and gluten free. Each capsule provides 2,100 mg with nothing but ashwagandha root powder and extract, making it highly potent compared to other brands.

3. Rhodiola Rosea

Another notable herb grounded into supplement form is rhodiola rosea. It grows in cold, mountainous regions and is used as a natural substance to enhance our coping abilities with stress.

From that research, there have also been a small collection of studies that looked into the physical and mental fatigue aspect too. Out of the vast majority of those studies, there was evidence of rhodiola rosea enhancing both physical performance and easing mental fatigue.[2]

Out of the various brands that provide this supplement, Bronson’s Rhodiola Rosea is a great fit. It’s gluten and soy-free and provides 1000 mg of 100% natural rhodiola rosea. These are also safe for vegans and vegetarians alike.

4. CoQ10

CoQ10 stands for coenzyme Q10 and is something that our body makes naturally. They are found in all of our cells though our heart, kidneys, and liver have the highest levels of this. What CoQ10 does though is produce energy for us and also protects themselves from oxidative damage.

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So why bother with having specific supplements of these? Well as we get older, things start to decline and our cells may not be able to produce as much energy as before. If we want our body cells to stay in shape, providing these supplements can help.

One of the best ones out there to look at is Nature Made’s CoQ10 vitamins. These supplements are gluten free and only contain soybean oil, gelatin, glycerin, water, and soy lecithin, making them ideal for most individuals. They also provide great benefits to those who take Statin as statin drugs are known for reducing CoQ10 levels. This replenishes them and doesn’t conflict with the use of those drugs either.

5. Vitamin B12

Vitamin B is a typically good vitamin to have. But if you’re looking for the best energy supplements in this category, B12 is the best. B12 is all about helping your body transform food into energy that you cells can then use.

Beyond that, studies have found the vitamin helps with the body’s nerves and blood cells. It also prevents a type of anemia that can render you weak and tired.

A lot of people are deficient in this area which is to be expected since not everyone is eating a lot of animal proteins like meat, fish and dairy products. It’s particularly bad amongst vegans and vegetarians.

Fortunately, there is a good option for everyone to get their vitamin B12 they need — Naturelo’s Vegan B12 vitamin. Their protein is solely plant-based and provides a high among of B12 – 1000 mg per capsule. The main source of their B12 vitamin comes from Spirulina which is a rich, plant-based source of natural B vitamins, protein, and various minerals, giving you a clean supplement to boost your energy levels.

6. Iron

Our body also needs iron in order to function too. With a lack of iron we develop anemia which can then lead to sensations of weakness and fatigue. Iron is essential because it fights off that by providing red blood cells carrying oxygen to the body’s tissues.

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Overall, iron is able to help you with fighting back fatigue because of this essential function. The only issue is that a lot of iron in food sources stem from meats and seafood.

When looking for a pure and helpful supplement to look for, Naturelo Iron is the one. This particular supplement is appealing because it also provides you with vitamin C. Vitamin C is able to prevent iron deficiency so it pairs nicely with the iron supplement. Along with purse ingredients made from iron-rich whole foods and great absorption, you’re able to combat fatigue easier with these supplements.

7. Melatonin

Melatonin is a natural hormone that our brain produces that puts us to sleep. When we wake up, there are very low levels and it goes up over the day. But if you’re trying to stop feeling tired why would a supplement that produces this sleepy drug be helpful?

Well, melatonin also serves as a way to fight off insomnia. Many people have sleeping issues because of high amounts of screen time (which disrupt the cycle of releasing melatonin). This insomnia leads to people feeling more exhausted physically and mentally.

So by increasing your melatonin through a supplement, you’ll be able to get sleep when your body actually needs it. This process alone will be able to recharge you and energize you.

And it’s not like you need a lot of melatonin in your body for it to work. Take Nature’s Bounty Melatonin. They provide 3mg of it per capsule and it’s more than enough for individuals to fall asleep to. Best of all, these supplements are suitable for vegetarians as well.

8. Tyrosine

Tyrosine is an amino acid that our body naturally produces as well. They are essentially the drugs behind making the chemicals that send messages from our body to the brain. Those chemicals are believed to decrease when we are in mentally or physically demanding activities. This leads to us being unable to concentrate and eventually feeling tired physically and/or mentally.

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As such, being able to supplement our tyrosine levels will be able to help us fight off feeling tired and mentally exhausted. And one particular brand that can assure this is Swanson Tyrosine. Their Tyrosine supplement is Non-GMO and each capsule provides 500 mg, a healthy amount to keep you focused and mentally energized.

9. L-Theanine

The last on our list is L-Theanine. It’s an amino acid that is actually commonly found in tea and mushrooms. Considering the fact that tea – and coffee – are able to keep us energized, it makes sense that L-theanine provides similar perks.[3]

What’s also nice about this particular supplement is that it also works well with coffee. Coffee has caffeine which naturally boosts our energy levels as well. The problem is coffee also provides side effects like nervousness, irritability, restlessness and a crash after a power boost. L-theanine with coffee though seems to prevent those side effects.

One particular supplement of L-theanine we found beneficial was Nature’s Trove L-Theanine. They use natural ingredients and are made in the US, GMP NSF Certified and Kosher Certified. They’re also suitable for vegetarians as well.

Final Thoughts

Life does have a way of taking a toll on our bodies and there will be days where we are completely drained. There are several ways for you to combat this with working on a balanced diet, exercising regularly, and getting a proper amount of sleep.

But for those looking to maintain higher energy, these supplements will provide a good opportunity for you to maintain higher energy levels and give you the natural boost that you need.

More on Energy Boosting

Featured photo credit: Aditya Saxena via unsplash.com

Reference

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