Causes and Ways to Overcome Not being able to sleep due to anxiety

Some people can not sleep because of anxiety and difficulty closing their eyes. Actually feeling anxious is something that is natural, but unfortunately it can interfere with the quality of your sleep.

Table of Content

1. Causes of not being able to sleep because of anxiety
2. How to deal with not being able to sleep because of anxiety?

For some people sleep is not just closing their eyes and then falling asleep. Although there have been various ways to sleep, but the contents of the head milling about various problems that actually do not need to be thought about.

Usually, people with panic disorder or anxiety disorder often experience not being able to sleep because of anxiety. For this reason, it is important for you to know how to deal with not being able to sleep because of anxiety because it will have an impact on various health problems.

Anxiety appears to be worse at night before bed. You can be very tired, but as soon as the lights go out, the brain immediately works so hard that it disturbs the mind. Starting from blaming yourself to worrying about the decisions you will make tomorrow are things that usually cross your head when you go to sleep at night. According To MedCircle Why Anxiety Affects Your Sleep… & Vice Versa (& How to Cope)

Causes of not being able to sleep because of anxiety

Anxiety is a normal human emotion characterized by feelings of nervousness and worry. Anxiety can come at certain times, such as a job interview or a first date. However, sometimes anxiety can last longer than usual and interfere with daily life, especially at night.

Sleep problems and anxiety seem to be intertwined. Lack of sleep can be a trigger for anxiety, and anxiety can also cause sleep deprivation.

According to the Anxiety and Depression Association of America (ADAA), more than 50% of adults say their level of anxiety affects their ability to sleep at night.

Nighttime becomes the most frequent time for anxiety to come because your mind is racing and can’t be stopped. Focusing on today’s worries or anticipating things you have to do the next day can stress you out.

This perceived stress can cause the body to experience an increase in adrenaline, making it difficult for you to sleep.

This is supported by a 2015 study. Researchers examined the relationship between cognitive behavioral therapy ( Cognitive Behavioral Therapy ) and sleep quality in people with anxiety disorders. Researchers found that the quality of sleep and the time it took to sleep improved in the participants who underwent therapy.

How to deal with not being able to sleep because of anxiety?

Seeking professional help is the best way to deal with not being able to sleep due to anxiety. However, there are several ways you can do to help sleep faster and less anxious, namely:

1. Manage stress

Take a few deep breaths and feel the air going in and out. Try to concentrate fully on what you are doing, what you are seeing, hearing or smelling.

A therapist from Atlanta suggests a mind exercise called File It. The trick is to lie on the bed with your eyes closed. Imagine there is a desk in front of you with a lot of messy folders. Give each one a name: Tomorrow’s Work Folder, Couple’s Arguments Folder, Sadness Folder, Financial Matters Folder, and more. Then, one by one acknowledge how important all of those folders are and put them in the cupboard next to you.

Your brain will give a signal that all folders are not a threat and have been checked so that the brain will be more relaxed.

Other therapists recommend scheduling a worrying time. You will sit and worry for a while, think things over, and make plans about dealing with some of them. But do this well before bedtime so you don’t overthink.

2. Make a ritual before bed

Performing a ritual before bed will signal to the body that it is time for bed. Some people do this by meditating, taking a bath before bed, lighting scent candles, petting a cat, drinking a glass of warm milk, or reading a good book.

The most important thing is that you take time to relax and stay away from stressful activities before bed. In addition, limit exposure to the cellphone screen because it will make it more difficult for you to sleep.

3. Try to sleep at the same time

Try to establish a bedtime routine every night at the same time. Our bodies are equipped with a 24-hour internal body clock known as the circadian rhythm. This rhythm signals when to rest and when to wake up. But this rhythm requires consistency.

If you practice consistently going to bed at 10 p.m. and getting 8 hours of sleep every day, this rhythm will set in and it’ll be easier for you to fall asleep every night without having to deal with anxiety.

However, it’s also important to wake up at the same time every day, even on weekends.

4. Lying in bed only when sleepy

Lying in bed with your eyes open will only give your brain time to worry and worry. If you don’t sleep after 20 minutes, do the bedtime ritual as described in the previous point.

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