Sometimes your anxieties can gnaw at you like a pebble in your shoe. Then the next thing you know they are keeping you awake at night. — Joseph Cardillo Ph.D.
Insomnia is a sleeping disorder that is sometimes correlated with social anxiety disorder. In layman’s term, insomnia is the condition wherein a person either has a hard time going to sleep or not having that enough sleep.
Do you always find yourself awake in the middle of the night? Is it hard to go back to sleep? Do you find it difficult to stop thinking about things that don’t entirely matter such as family and, relationship problems, or personal issues? Well, maybe that’s because you’re suffering from a sleep disorder. The condition allows your brain to function nonstop due to emotional disarray, stress, aging, or chronic disease.
Sleeping late at night is a typical scenario for someone who has so many things to complete before ending the day. However, once it becomes a regular habit, it is possible that you already have insomnia. Take note that insomnia is classified as a disorder that can affect your life in so many negative ways. Because of this, it is imperative on your part to find ideas on how you can beat it. Do not worry because we are going to share with you some tricks on how you can make this happen.
…accept that occasional ragged nights are the norm and most people can function quite well despite missing some sleep. — Clifford N. Lazarus Ph.D.
Here are the tips to remember:
Quit Your Vices
If you drink and smoke a lot, then now is the time to give them up if you want to experience a good night sleep on a regular basis. Eliminate the presence of cigarettes and alcoholic drinks in your life. These items contain substances and other components that can be harmful to your body. At the same time, they can also cause insomnia because they can reprogram your brain into thinking that you are not yet sleepy.
Stopping caffeine use can help if you’re having trouble sleeping. If giving it up completely feels too intimidating, try limiting use to the morning or decreasing the amount (e.g., half-caffeinated coffee). — Lauren Woolley, PhD
Do Not Drink Coffee In The Afternoon
Drinking coffee is not a bad thing as long as you know how to control it. As much as possible, avoid taking caffeine after twelve in the afternoon. Caffeine can stay in your system for hours, which means that if you drink coffee in the afternoon, you can still feel its effect even late at night. It is one of the reasons why your body won’t cooperate every time you want to have a sound rest or sleep.
Make Exercise A Daily Habit
Choosing to have a healthy lifestyle by engaging in physical activities can do wonders for your body. You will begin to see that there are several advantages of exercising, one of which is improving the quality of your sleep. As you continue to complete your daily exercises, you will begin to realize that your sleeping patterns are so much better than before. Nonetheless, experts recommend that workouts must be done in the morning instead of during nighttime just before your bedtime schedule.
Most of the time, she says she just gives up trying to go back to sleep and winds up checking her email or twitter account or surfing the Internet. — Joseph Cardillo Ph.D.
Keep Your Gadgets Away
When you are going to sleep, make sure to put your devices or gadgets away. Do not be fooled in just checking your News Feed or emails for five minutes or as quickly as possible. Unfortunately, the five minutes usually turns into thirty minutes or even up to one hour, depending on the activity that you will do online. You will keep on scrolling endlessly until you realize that all your time was spent for nothing. Create a rule in your room that no phones or tablets are allowed in your bed during nighttime. Just store them in your bedside table.
With all these four tips, you can already beat insomnia. Take note that the results may vary from one person to another. The best thing to do is to apply them in your life to solve the dilemma. Use these tips to get better and more relaxing sleep at night.
Post-traumatic stress disorder or PTSD triggers dysfunctional brain development. It is a mental health condition that occurs when a person experiences or witnesses a horrifying life incident. Symptoms of PTSD may include a series of nightmares, severe anxiety, event flashbacks, panic attacks, and insomnia.
If you feel flooded with negative thoughts, get out a pen and paper and write three to five things you’re grateful for. — Katie DiMuzio, LCSW
According to experts, physical and psychological trauma can negatively impact sleep. Factors like PTSD further complicate the condition of sleeplessness that leads to insomnia – the difficulty of falling asleep or staying asleep. This condition can be characterized as chronic or acute insomnia based on its duration. Acute insomnia is brief, and most people may have experienced this type of insomnia in their lifetime. It is a type of condition that may resolve itself without the aid of any medication.
On the other hand, chronic insomnia is a disruptive sleep disorder that occurs every three nights per week and lasts for about two to three months. Sometimes, it goes on for years in several severe cases. Its extensiveness creates emotional and psychological dysfunction. That is why there’s a need for medical attention to address the patient’s sleeping pattern.
An unfortunate event may trigger the primary symptoms of PTSD. The effects might linger for months or longer if not adequately treated. Though its disruption that occurs in sleeping sessions may vary from one person to another, its long-term effect still causes damage to the brain. The hyperarousal may result in paranoia and extreme hypervigilance as well. One example of this is being afraid of attackers even inside the comfort of your room or being alerted by slight movements and weak sound in the surrounding. This condition strengthens anxiety that leads to the buildup of persistent insomnia.
Yoga nidra, Sanskrit for yogic sleep, is different from other guided meditations in that it not only directs your attention to your body, it uses special breathing techniques and rotates you back and forth from one hemisphere of the brain to the other. — Nicole S. Urdang, MS, NCC, DHM
What You Should Know
To deal with PTSD, some people use alcohol to cope with their distress. However, according to experts, alcohol usage results in disrupted breathing during sleep. It is usually manifested as sleep apnea, one of the most common sleeping disorders. In this state, people find themselves waking up more frequently during the night. Some of them have trouble falling back to sleep as well. Because of the sleep problem, some patients with PTSD develop fear in going to sleep. They experience the same traumatic feeling as soon as they go to bed. The condition eventually triggers mental dysfunction which leads to more medical problems different from the current lingering state.
People who have PTSD are known to experience sleeping problems because their brain works twice as active as the usual. According to studies, the condition gets affected by certain factors that won’t let the brain rest and relax. These factors are anxiety, overthinking, addiction and depression.
In therapy, you have a chance to talk through/process some of these experiences (e.g. being bullied, experiencing trauma, physical, verbal, or emotional abuse). — Meredith Brown, LCSW
The connection between post-traumatic stress disorder and insomnia is very clear. So if symptoms continue longer than three months, there’s an absolute need for medical attention. Medications and therapy are required to avoid reaching a more chronic condition. Since the mental illness causes a lot of problems and affects all areas of a person’s overall function, an immediate diagnosis is a top priority.
Having enough sleep is vital to have a healthy lifestyle. It is beneficial for our heart, weight, mind, mood, and almost every aspect of our being.
We need at least 7 to 9 hours of good sleep to keep us going through a terrible challenging day. With enough sleep, our brain can work efficiently, making it easier to retain information and do better with memory tasks. Sleep allows our body to restore strength and rejuvenate, grow muscle, repair tissue, and produce hormones.
If sleep is that essential for our body to properly function, what will happen if we are sleep deprived? How do insomniacs deal with this problem? Can our lack of sleep cause death?
There are many types of insomnia. Some are temporary, but there are also severe ones that may need medical attention.
We are constantly reminded of the importance of getting enough sleep for our bodies and the effects of sleep deprivation. But worrying about getting enough sleep is a problem unto itself because it often becomes self-perpetuating. — Marni Amsellem, PhD
It is said that almost all of us will experience insomnia at some point in our lives, most especially as we age. According to NINDS (National Institute of Neurological Disorders and Stroke), short-term insomnia can be due to stress, diet, depression, jet lag, and other activities.
This is a long-term form of sleep problem where a person has difficulty falling asleep and finds it troublesome to remain asleep at least three nights a week for three months or more.
This form of insomnia can be due to other conditions, like psychiatric symptoms such as anxiety and depression. Also, arthritis or back pain make a person uncomfortable making it hard for him to get to sleep.
Fatal Familial Insomnia
FFI is a rare genetic disease which concerns those who are suffering from poor sleep. Lack of sleep can lead to panic, anxiety, hallucination, weight loss, total inability to sleep, and dementia, until eventually death. It is due to a neurological degeneration of the brain that is linked to prion, a rare abnormal protein. It can begin in midlife and can progress to death in one to two years.
It’s hard to fight insomnia, but online therapy can help you with the techniques that can be beneficial for overcoming insomnia through relaxation exercises and stimulus control.
Try equalizing the length of your inhales and exhales, then lengthen your exhalations until they are twice as long as your inhalations. — Nicole S. Urdang, MS, NCC, DHM
Online therapy has therapists that specialize in helping you get out of your suffering from difficulty going to sleep. They can teach you techniques on how to steadily tense and relax your muscles in various parts of your body. Such exercise helps get you to sleep as it has a calming effect on your body that can induce sleep. Other forms of relaxation exercises are breathing exercise, meditation, mindfulness, and guided imagery. You can also try their advice of listening to soothing white noise and other sleep or relaxing music. These are very helpful to put you to sleep and even allow you to return to sleep in the event of midnight awakening.
Online therapy can also guide you on how stimulation helps build an association between your bedroom and your sleep. You can do this by limiting the activities you do inside your bedroom. This stimulus control is about going to bed only when you are sleepy and getting out of bed if you are still awake for 20 minutes or longer. You are asked to do that in order to disrupt the unhealthy attachment between the bedroom and wakefulness. The therapist can also guide you on how you can follow sleep restriction that includes strict bedtime schedule and waking time and to limit your time in the bedroom only when you are sleeping.
If you can’t think of something relaxing to do, consider listening to a guided relaxation recording. You can find many free ones online. — Lauren Woolley, PhD
Sleep is essential for us to stay healthy and perform our responsibilities well. But there are times when it is really tough for us to get the sleep we need due to work, medical conditions, and other activities. But if this problem continues to happen and is becoming a problem, it is essential to seek help. Getting help through online therapy can be your first step in finding a remedy to overcome insomnia.
Insomnia could not directly cause death, but it can put you at a higher risk for having other severe medical conditions that have higher mortality. If you believe you need some help to fight insomnia, check https://www.betterhelp.com/start/ today.
Do you find it difficult to get a good night sleep at night? Do you find yourself waking up in the middle of the night? Does it bother you how you cannot rest at night even if you are exhausted for the day? If you answered yes to all these questions, then there is a high chance that you are suffering from a sleep disorder or what is commonly called as “insomnia.”
Sleep is recognized as the one surefire elixir for the body-mind. It allows both to fully relax and self-cleanse and also rejuvenates us for the day ahead. — Nicole S. Urdang, MS, NCC, DHM
The inability to sleep and stay asleep at night is a pain in the head, literally. If you’re going through this, you are not alone. About two-thirds of American adults suffer from various forms of insomnia making for a very sleepy country in the morning.
Are you the kind of person who always experiences lying on your bed, tossing and turning, tired but sleep won’t come? It’s already 2, 3, 4 am, and there you are still restless, staring at nothing. It’s insomnia that is giving you trouble.