Well, you can bear me witness that dealing with sleep anxiety and insomnia is one hard shell to crack. It’s so draining when you are anxious and can’t sleep at all. If you are anxious about something, you always tend to look forward to sleep and it’s worse if you can’t sleep courtesy of the same anxiety. Sleep and anxiety are two antagonistic factors. The hard truth is that you can never fall asleep when you are anxious. Anxiety keeps you from catching sleep and you cannot experience anxiety alongside your sleep. We often turn around in bed; keep checking the watch and waiting for dawn due to anxiety. There are various recommended medications to sleep anxiety as shall be discussed in this article and I hope it shall be helpful to you. Most people opt to consult physicians on sleep anxiety treatment whereas other people just change their practices and achieve some sweet comfortable sleep.
Medication for Sleep Anxiety
Now the question of what comes first; anxiety or insomnia remains a mystery. When you are anxious, you may suffer from insomnia and at the same time, you might suffer from anxiety. The major challenge with sleep anxiety is that at times it feels like it’s out of control especially if you are uncomfortable or are feeling sick. Either way, there is a solution for both insomnia and anxiety. Sleep anxiety treatment comes in different forms that are basically behavioral and thus not hard to achieve. Follow the following sleep anxiety solutions and you will definitely get something to thank me for.
Engaging in exercise just before you retire to bed is not advisable. This is because it increases the heart rate and thus a lot of oxygen is supplied to the brain. Supply of oxygen to the brain will eventually make your mind active and thinking in the night. It will be okay if you run a few hours before dinner and this will help you have a sweet sleep since running will help release endorphins to the brain thus reduce chances of anxiety. Therefore, running or basically exercise is a sleep anxiety treatment that works best for most of the people. Try it if you are suffering from sleep anxiety and it shall give you awesome results.
Take Light Meal for Dinner
This might somehow sound awkward to 90% of people who believe that dinner is their main meal and therefore it should be heavy enough to keep them to the next dinner time. What they do not comprehend is the fact that intake of heavy meals might end up making it difficult for them to sleep thus causing insomnia effect. Its thus advisable to have a much heavier lunch and a light dinner two hours before bedtime. Taking heavy meal before sleep gives the stomach a lot of work to digest the foodand therefore the body will not has enough time to rest while you sleep. Lack of rest during bedtime is a major cause of sleep anxiety and insomnia will follow. Proper feeding systems is a sure bet for reduced anxiety since the body does not strain much while you sleep.
Tailor Your Environment
Controlling noise, lighting and temperature can assist you have a peaceful night’s rest. Ensuring the room is dark enough and a quiet serene environment will guarantee peaceful sleep without any form of disruptions. Likewise, ensure that you have comfortable beddings which make you look forward to going to sleep. It is also equally important.
Drink Decaffeinated Tea
Intake of caffeine containing beverages in the evening might cause insomnia. It’s advisable not to take caffeine containing beverages for about 4 hours before bedtime. Insomnia will in most cases lead to anxiety which makes you have a very dull day. Decaffeinated tea has chamomile and peppermint which are soothing flavors and will help you achieve comfortable sleep. There is other special tea customized to foster your sleep such as sleeptime tea. If you happen to adhere to this routine, you will in due course be an educationist of sleep anxiety medication.
Set a Regular Bedtime and Turn it into a Habit
If you go to bed some nights at 8 pm, or sometimes nights at 3 or 4 am, your biological clock will get mixed about what is the right time to awake or tired. A regular routine of bedtime at each time can be more easyful as it becomes familiar as you excitedly turn the light off. Also, it will educate your brain that it needs to have a rest if you need to do so.
Turn Off All Lights
If there is any lighting in your room, it’s advisable that you turn them off if you have to enjoy your sleep. Ideally, it’s commonsense that sleep will be more peaceful when you are in a dark enclosed room. Therefore, turn off your TV, lamps, phones and bulbs and everything else. If the house is still getting illuminated from the outside, then you will need to get heavier curtains. If you are able to achieve zero lighting, then chances are that you will out rightly have very sweet undisrupted sleep. Any form of disruption causes insomnia which in turn leads to sleep anxiety.
Stay Away From Screens Well in Advance of Sleep
This simply means that you should stop watching the TV and using your computers an hour plus to your bedtime. I understand that it might be so hard to separate yourself from the magical addictive screens but it’s important to view them as sources of insomnia. The internal light emissions from those devices send signals to the brain thus controlling the ability of the mind to shutdown since it brings the impression that it’s still daytime.
The internal light from the screen will let your brain think that it is still daytime and that your brain will stay excited. Of course, exhaustion can still come to you when you sit in front of the TV box. However, it usually happens in the condition that your body is really really tired. Trying to have a day-oriented brain to night-oriented brain in short time may make you feel sleepless. It is painful sometimes for your brain to believe that it is night and you must sleep now. All the time the human brain slowly follow the sleep-mode according to twilight. Now, while we have wasted most of our time in fron of TV, our brains need a little extra method to achieve the leap.
Keep A Journal
If by any chance there things disturbing you which could cause you a sleepless night, it’s advisable that you write a journal before retiring to sleep. By writing the journal, you pour out all that is troubling you and this reduces anxiety if not curbing it altogether. When your mind and body relaxes, you will experience some peaceful sleep free from anxiety and stress which are basically the major causes of insomnia. This works well as a sleep anxiety treatment when combined with other major recommendations as outlined in this article.
Control Room Temperature
Properly regulated temperature in a room will give you the best measure and quality of sleep. Too much heat or too much cold might end up giving you a sleepless night. It’s therefore advisable that you ensure to keep your bedroom temperatures controlled by installing a fan and a heater. Just in case the temperatures go higher than necessary you switch on the fan and incase it drops so low, the heater will work just perfect for you.
Research has confirmed that stress has the greatest contribution towards anxiety in the mind. You lie on bed and try to take a rest but you just can’t but rather, your mind is just wondering from end to end, trying to come into terms with a situation, to get solutions to some prevailing predicaments but all the while, nothing seems to add up. That is anxiety and will give take away your peace and eventually your sleep. Keeping off from stress will guarantee you freedom from anxiety and have cool sleep throughout the night. To be precise, you cannot sleep when your mind is wondering all over and therefore doing things that ensures stress is managed will give you full night sleep sponsorship.
Welcome Your Fears
There is no one who embraces worries or emotional reactions for example anxiety. Never the less, it is the battle to get rid of them or change them which instead fuels them the more and keeps you awake for long thus increasing the chances of extensive hours of sleeplessness. Commitment and acceptance therapy grants a unique alternative approach by trying to change your relationship with the fears you have. Accepting your unacceptable thoughts and emotions can be as simple as describing what is in your mind. When you are unwilling to accept your flaws and what is causing you anxiety.
Ask for Help
At times it becomes very hard to manage anxiety and worries and improve sleep. The above procedures and practices may at times fail to work as sleep anxiety treatment. Either this is the best moment to ask for assistance from friends and relatives and if it still doesn’t work, consult with a doctor. If need be, you might be asked to take some sleeping pills to curb the sleep anxiety. This should help you achieve some comfortable sleep. Managing anxiety helps you prevent insomnia and get some desirable sleep.
Conclusion on Sleep Anxiety Treatment
Sleep anxiety has various remedies as discussed above and practicing a few or even all of the prescriptions will give some overwhelming results.