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Published on March 12, 2020

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

How To Overcome Jealousy for a Happier Life How to Appreciate Life More and Be Grateful Why Taking Things for Granted Can Take Away Your Joy 40 Acts of Kindness to Make the World a Better Place How to Let Go of Toxic People in Your Life

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Last Updated on September 18, 2020

7 Simple Rules to Live by to Get in Shape in Two Weeks

7 Simple Rules to Live by to Get in Shape in Two Weeks

Learning how to get in shape and set goals is important if you’re looking to live a healthier lifestyle and get closer to your goal weight. While this does require changes to your daily routine, you’ll find that you are able to look and feel better in only two weeks.

Over the years, I’ve learned a lot about what it takes to get in shape. Although anyone can cover the basics (eat right and exercise), there are some things that I could only learn through trial and error. Let’s cover some of the most important points for how to get in shape in two weeks.

1. Exercise Daily

It is far easier to make exercise a habit if it is a daily one. If you aren’t exercising at all, I recommend starting by exercising a half hour every day. When you only exercise a couple times per week, it is much easier to turn one day off into three days off, a week off, or a month off.

If you are already used to exercising, switching to three or four times a week to fit your schedule may be preferable, but it is a lot harder to maintain a workout program you don’t do every day.

Be careful to not repeat the same exercise routine each day. If you do an intense ab workout one day, try switching it up to general cardio the next. You can also squeeze in a day of light walking to break up the intensity.

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If you’re a morning person, check out these morning exercises that will start your day off right.

2. Duration Doesn’t Substitute for Intensity

Once you get into the habit of regular exercise, where do you go if you still aren’t reaching your goals? Most people will solve the problem by exercising for longer periods of time, turning forty-minute workouts into two hour stretches. Not only does this drain your time, but it doesn’t work particularly well.

One study shows that “exercising for a whole hour instead of a half does not provide any additional loss in either body weight or fat”[1].

This is great news for both your schedule and your levels of motivation. You’ll likely find it much easier to exercise for 30 minutes a day instead of an hour. In those 30 minutes, do your best to up the intensity to your appropriate edge to get the most out of the time.

3. Acknowledge Your Limits

Many people get frustrated when they plateau in their weight loss or muscle gaining goals as they’re learning how to get in shape. Everyone has an equilibrium and genetic set point where their body wants to remain. This doesn’t mean that you can’t achieve your fitness goals, but don’t be too hard on yourself if you are struggling to lose weight or put on muscle.

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Acknowledging a set point doesn’t mean giving up, but it does mean realizing the obstacles you face.

Expect to hit a plateau in your own fitness results[2]. When you expect a plateau, you can manage around it so you can continue your progress at a more realistic rate. When expectations meet reality, you can avoid dietary crashes.

4. Eat Healthy, Not Just Food That Looks Healthy

Know what you eat. Don’t fuss over minutia like whether you’re getting enough Omega 3’s or tryptophan, but be aware of the big things. Look at the foods you eat regularly and figure out whether they are healthy or not. Don’t get fooled by the deceptively healthy snacks just pretending to be good for you.

The basic nutritional advice includes:

  • Eat unprocessed foods
  • Eat more veggies
  • Use meat as a side dish, not a main course
  • Eat whole grains, not refined grains[3]

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Eat whole grains when you want to learn how to get in shape.

    5. Watch Out for Travel

    Don’t let a four-day holiday interfere with your attempts when you’re learning how to get in shape. I don’t mean that you need to follow your diet and exercise plan without any excursion, but when you are in the first few weeks, still forming habits, be careful that a week long break doesn’t terminate your progress.

    This is also true of schedule changes that leave you suddenly busy or make it difficult to exercise. Have a backup plan so you can be consistent, at least for the first month when you are forming habits.

    If travel is on your schedule and can’t be avoided, make an exercise plan before you go[4], and make sure to pack exercise clothes and an exercise mat as motivation to keep you on track.

    6. Start Slow

    Ever start an exercise plan by running ten miles and then puking your guts out? Maybe you aren’t that extreme, but burnout is common early on when learning how to get in shape. You have a lifetime to be healthy, so don’t try to go from couch potato to athletic superstar in a week.

    If you are starting a running regime, for example, run less than you can to start. Starting strength training? Work with less weight than you could theoretically lift. Increasing intensity and pushing yourself can come later when your body becomes comfortable with regular exercise.

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    7. Be Careful When Choosing a Workout Partner

    Should you have a workout partner? That depends. Workout partners can help you stay motivated and make exercising more fun. But they can also stop you from reaching your goals.

    My suggestion would be to have a workout partner, but when you start to plateau (either in physical ability, weight loss/gain, or overall health) and you haven’t reached your goals, consider mixing things up a bit.

    If you plateau, you may need to make changes to continue improving. In this case it’s important to talk to your workout partner about the changes you want to make, and if they don’t seem motivated to continue, offer a thirty day break where you both try different activities.

    I notice that guys working out together tend to match strength after a brief adjustment phase. Even if both are trying to improve, something seems to stall improvement once they reach a certain point. I found that I was able to lift as much as 30-50% more after taking a short break from my regular workout partner.

    Final Thoughts

    Learning how to get in shape in as little as two weeks sounds daunting, but if you’re motivated and have the time and energy to devote to it, it’s certainly possible.

    Find an exercise routine that works for you, eat healthy, drink lots of water, and watch as the transformation begins.

    More Tips on Getting in Shape

    Featured photo credit: Alexander Redl via unsplash.com

    Reference

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