![]() ![]() Meditation can help to calm your mind and slow down your heartbeat before going to bed. ![]() Learn how to calm your mind Being calm and collected is important for overall wellness. Form the habit of not looking at any screens or devices an hour before bedtime. This includes your mobile phones and television. Lastly, limit screen time before sleeping. You can also set the temperature in your room to cool using air conditioning. Dim the lights before sleeping, keep the room quiet, or only have soft or soothing sounds. In addition, you can control the light, sound, and temperature in the bedroom. The body will know it is time to relax and wind down for the night. By sleeping and waking up at the same time every day, your body will naturally adjust your internal clock or circadian rhythm.īesides that, you can create some bedtime rituals, such as taking a warm bath, listening to relaxing music, and doing some light reading before going to sleep. Set the Mood for a Peaceful SleepĪn effective way to combat sleep anxiety and improve your sleep quality is to create a routine. Here are 5 tips for managing your anxiety and getting better sleep. Although the health consequences can be substantial, they are treatable. You should address chronic sleep loss and sleep anxiety. How to Ease Anxiety and Get a Better Night’s Sleep The association also stated that there is also an increased risk for high blood pressure, diabetes, obesity, stroke, heart problems, kidney disease, and sexual dysfunction. According to the Anxiety and Depression Association of America, long-term sleep deprivation can lead to poor performance at work or school, increasing the risk of injury and health problems. The risks associated with chronic lack of sleep are more than just tiredness. ![]() They might lack concentration and be in an anxious or gloomy mood, be easily irritated and restless.Īnxiety disorders and prolonged sleep deprivation can have physical effects, such as tense muscles, sweating, trembling, fatigue, stomach discomfort, and rapid breathing and heartbeat. Moreover, sleep deprivation will lead to adverse effects on health. Sleep deprivation can make anxiety worse, starting a vicious cycle of anxiety and insomnia that feeds itself. In addition, a person with an anxiety disorder, who regularly has trouble falling asleep, might develop distress about falling asleep, creating sleep anxiety that further adds to their feelings of unease and preoccupation. Overthinking or worrying could hurt the spleen, which could easily lead to stagnation of qi, blood stasis, phlegm, heat accumulation, and so on.” “In Traditional Chinese Medicine, anxiety disorders belong to the category of ‘stagnation syndrome’, caused by a dysfunction in liver dispersion. From a TCM point of view, chronic insomnia can result in a deficiency of kidney yin (passive energy), loss of vitality of liver yang (active energy) , and qi (vital life energy) and blood deficiency,” says Luke Yau Wai, a Traditional Chinese Medicine (TCM) physician for Eu Yan Sang. “The person may keep on thinking, ‘Will I have insomnia tonight?’ which in the end leads to a vicious cycle of insomnia. Once they fall asleep, they might wake up in the middle of the night because of anxiety-inducing nightmares. The most common issue is when people get worried about not falling asleep, thus preventing them further from fully resting. Sleeping disturbances, including insomnia, are known as the symptoms of anxiety disorders. Sadly, these tense and anxious feelings will last up to six months or more. Simply put, they tend to overreact and blow things out of proportion. Restlessness and fear overcome their other emotions, making it harder to see things from a clear perspective. People who have anxiety disorders cannot help but feel nervous, even when all is well. Therefore, understanding the relationship between anxiety and sleep is essential to treat the condition and improve physical and emotional well-being. You may develop sleep anxiety, which can strengthen your fear of going to bed and create difficulties in healthy sleeping. Sleep distress can further complicate things. This will trigger the body to release hormones that make you more alert but unable to fall into a deep slumber. While it’s normal to feel anxious occasionally, it can develop into a more serious disorder that leads to excessive anxiety. What is anxiety? It’s this persistent worry or discomfort that mainly comes up during stressful or fearful situations. You may not be aware that your sleeping difficulty is due to anxiety. Sounds familiar? These are several factors of sleep anxiety that affect many individuals. Racing thoughts and rapid heartbeat seem to occur whenever you’re trying to fall asleep. ![]()
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