Keep yourself from freaking out during stressful situations is one of the best skills you can have during this worst pandemic. You may want to look fresh to death but Insomnia and Anxiety won’t let you. Both conditions can be the cause of one another. If you struggle with anxiety, you will have Insomnia. Serious Sleep disorders can also cause Anxiety Disorders. A mix of Insomnia and Anxiety is considered as new normal is this century.
Do I have Insomnia or not?
Check below if you tick all boxes to become a part of Insomniac community.
- Physically, you are completely worn out and wish for nothing more than a good night’s sleep.
- Once in bed, you toss and turn, sometimes not getting a wink of sleep all night.
- Even when you finally think you are able to get some sleep, you awaken to find that you have been asleep for only about an hour or more.
- You can’t seem to concentrate on your work either.
- You are very irritable and moody.
- After a few nights of not being able to sleep, you seem completely withdrawn from others and are constantly depressed.
- Your lack of attention at work, your boss is probably after you as well.
If this is your normal routine, you could be suffering from insomnia.
How do you judge the severity of your insomnia?
If you find yourself not being able to get that much needed few hours more than 3 times a week and this goes for more than a month, then you are suffering from chronic insomnia that you need to look into. Anything less is known as short term or acute insomnia, which can still badly affect you despite perhaps sounding less severe. it can affect as many as 8 out of 10 people.
Emotional factors such as post-traumatic stress syndrome, or anxiety or depression related to incidents in your work or personal life is the major cause of Chronic Insomnia.
Although it may seem easier said than done, curing or improving Chronic insomnia can be done given time, although this depends on how soon the causes can be determined and eventually eliminated. There is the quick fix of going to a doctor to get medication, but this may do more to mask the condition than get rid of it.
How Insomnia develop?
- First stage, called “initial” insomnia, is when you start having difficulty to sleep and it takes over 30 minute to fall asleep.
- Second stage, called “Middle” insomnia is when you can’t stay asleep through the night. Once awakened, you still feel sleepy during the day.
- Third stage, called “late” or “terminal” insomnia. This is when you wake up too early and can’t get back to sleep after less than 6 hours of sleep.
Get Rid of your Anxiety before bed
A warm bath an hour or more before bed may help you relax and feel drowsy. It is important that you don’t have your bath right before bed as the warm water will raise your body temperature and have an arousing effect on you rather than a sedating one.
You need to allow time for your body temperature to lower by bedtime while still remaining relaxed and peaceful.
The warm water will affect your circulatory system and ease your body into restfulness as well as alleviate tension.
Add herbs to your bath to induce relaxation. Tie the herbs in a bag and suspend the bag under the hot water while the bath is filling. Soak in the bat and enjoy the aroma of the herbs.
What can I put in my bath for Anxiety?
- Lime flower
- Passion flower
Do breathing exercises help anxiety?
With Breathing Exercises 3-5 minutes a day you could sooth your anxiety and stress. Most people who suffer from panic attacks, insomnia, the breathing exercises is very effective. It focuses to calm your mind and body with less focus on future or past but present.
To execute this breathing exercise, you need to have a very calm environment without any human disturbance. Normally a beach or some park is the best way to execute this exercise because in these places, minimum disturbance is expected.
You have to sit right up and get rid of all the unnecessary and thoughts from past. Just focus on that moment and on your current position. Close your eyes and inhale very slowly through your nose and take several seconds for completing this breath. You need to pay very close attention towards your breathing and make sure that you are taking your time to breathe. Do not hurry into the process and inhale and exhale very slowly.
For those with severe anxiety and Insomnia, it might be better to follow guided exercises from the expert.
Frequently Asked Questions about night time anxiety
What is Sleep Anxiety?
Sleep Anxiety occurs when people are worry or afraid of not getting enough of good quality of sleep. They can’t focus well at work and feel sleepy most of the time. Some wake up too early and can’t get back to sleep.
Is insomnia a form of anxiety?
Yes, Insomnia can cause anxiety and anxiety can cause sleep disorders. If you analyze anxiety disorder research closely, you learned that most mental disorders patients have sleep problems of some sort. Sleep Experts confirm that most Chronic Insomnia patients develop anxiety disorders.
Meditate, Exercise and Avoid Stimulant are 3 keys to better your anxiety disorders. Meditatation helps to quiet your mind. Exercises reduce stress, improve sleep quality and release your good sleep hormone like Serotonin and Melatonin. Avoid 3 stimulants that will worsen your sleep condition which are Nicotine, Caffeine and Alcohol.