Anxiety InsomniaAnxiety is a common cause for insomnia. Generally, the feeling of anxiety is typically manifested as fear, worry and
To overcome anxiety insomnia, learning how to relax physically and mentally can help you fall asleep more quickly. It is helpful to learn relaxation techniques which can help you get back to sleep when you wake up in the middle of the night. Quieting your mind and body is not something that can be done immediately, so you should try to start winding down at least an hour before bed. Some people find that reading a book, taking a bath, playing solitaire or working a crossword puzzle are good ways to slow down from activity of the day. Consider, too, altering your sleep environment. Put a board under your mattress if it sags or try putting your bed in a different position. Make sure your bedding is clean and that you are warm enough but not too hot. If light troubles you, use thicker curtains or put a scarf or sleep mask over your eyes. If you feel more comfortable with a little light, leave the curtains open a little or use a night light. A common cause of sleeplessness is noise. Use earplugs if it’s noise you can’t do anything about. Change your attitude toward the noise, too. People can sleep through high levels of noise. It’s not so much the level of the noise as it is how you feel about it that keeps you awake. Use relaxation exercises to calm yourself and take your mind off of it. Take some diplomatic action to combat the noise that’s disrupting your sleep. If your family is being noisy while you’re trying to sleep, talk to them calmly about your need to sleep and ask them to please curtail the noise during bedtime hours. Keep a radio or tape player by your bed and use it to mask other noise. Try playing a relaxation tape or CD such as nature noises that can put you in a calmer mood and make you better able to cope with distractions. Self-help strategies are usually effective and aren’t addictive. Using these alternatives to over-the-counter or prescription medication are less expensive than pharmacological treatment, have fewer side effects, and can provide longer lasting relief particularly when behavioral treatments are used as well.
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