(1 minute read) If you toss and turn all night while worries swirl in your head, you’re not alone. 50 to 70 million Americans have sleep disorders and 1 in 3 of us don’t get nearly enough sleep. And around 40 million adults struggle with anxiety in this country. Anxiety+ insomnia = a vicious cycle that disrupts sleep and fuels anxiety.
Your Restless Mind: How Anxiety Steals Sleep
You’re finally settling into bed, ready to drift off. Suddenly, anxieties about work, finances, or relationships flood your mind. Your body tenses, and sleep becomes elusive. Sound familiar? Here’s why:
- Racing Thoughts: Anxiety often involves excessive worry. When trying to sleep, these thoughts can become amplified, making it hard to quiet the mind.
- The Body Remembers: Anxiety triggers the body’s fight-or-flight response, increasing heart rate and alertness.This physiological state makes relaxation and sleep difficult.
- The Fear of Not Sleeping: The pressure to sleep can backfire for some. Worrying about not getting enough rest can worsen anxiety and keep you from falling asleep. The very thing you’re desperate to do!
Fortunately, there are strategies to break the anxiety-insomnia cycle and achieve better sleep:
- Relaxation Techniques: Progressive muscle relaxation, deep breathing exercises, and meditation can calm the mind and body before bed. I recommend a free app called Insight Timer.
- Create a Sleep Routine: A consistent sleep schedule, even on weekends, helps regulate your body’s natural sleep-wake cycle. The take away: don’t sleep in!
- Worry Time, Not Bedtime: Schedule a specific time each day to address worries, but not right before bed.
- Limit Screen Time: The blue light emitted by electronic devices can disrupt sleep patterns. Avoid screens for at least an hour before bed.
- Seek Professional Help: If anxiety is significantly impacting your sleep, I can teach you coping mechanisms and together we can address underlying issues.
Remember, prioritizing healthy sleep habits is crucial for managing anxiety. By creating a relaxing bedtime routine and addressing anxious thoughts long before bed, you can break free from the cycle and reclaim restful nights.
Call me today for a better night’s sleep!
(Sources: The Sleep Health Foundation and the Anxiety and Depression Association of America)
