Insomnia or difficulty sleeping is an inllness that affects a lot of people’s life. It have many types, difficulty to fall asleep, restless sleeping, waking up early, or waking up several times during sleep, each time longer than 30 minutes.
The relationship between anxiety and sleep
Anxiety about life and work can make your brain unstable, in a state of thought, easily leading to insomnia.
So in these two conditions, which problems come first: anxiety or interruption of sleep? Researchers have found that the relationship between sleep and anxiety is a two-way relationship. This means: sleep problems can cause anxiety, and anxiety interferes with your sleep.
We recommend you try out these tricks to help you and your sleep. These tricks are from both traditional and mordern therapies.
Move your body
Doing excercise is proven to be able to help reduce anxiety and improve sleep. But watch out, do not exercise right before bed, as it can make you awake, difficultly fall asleep. Exercise should be done in the morning or afternoon to help you have a good sleep and wake-up cycle, to improve your overall health, which in turn can help with insomnia or sleep apnea.
Adjust the environment
Controlling light, sound and temperature will help you have a good night’s sleep. The darker, quieter and cooler the space is, the more likely you are able to calm your mind and fall asleep more easily. Showering or bathing right before bedtime is also a solution to lowering body temperature and making you sleep faster.
Limit your caffeine and alcohol consumption
Drinking too much caffeine or consuming too late in the day can increase anxiety and inhibit sleep. Drinking alcohol before bedtime can also increase your heart rate and make you awake and sleepless. You should drink plenty of water throughout the day, but do not drink too much before going to bed, as it may cause you to wake up many times in the middle of the night to urinate, making it difficult to fall back to sleep.
Limited time of use electronic equipment
Your phone, tablet and TV emit light that makes your brain awake. Therefore, limit the use of these devices about an hour before going to bed. Checking email or working right before bedtime can also trigger worrying thoughts and make it hard for you to fall asleep.