Insomnia and Anxiety: How to get a Good Night’s Sleep
Over time most people will suffer from a bad night’s sleep or
may suffer from short term insomnia where they simply cannot
get to sleep. On average, this insomnia goes away after a few
days and life returns to normal without the need to see a
doctor or take any form of medication. When the episodes of
sleep loss become regular and you begin to lose too much sleep,
you are much more likely to develop depression and
anxiety. Insomnia that lasts for a long period of time
can actually lead to physical health problems.
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According to a study reported in SLEEP
Journal and conducted by Dag Neckelmann, MD of Hauckeland
University Hospital in Bergen, Norway, chronic insomnia can
lead to the development of depression and anxiety
disorders. This study involved 25,130 adults and used the
data collected from two different health studies to ensure
accuracy. Dr Neckelmann found that there was a definite
connection between long periods of insomnia and the development
of anxiety in the focus group when compared to the same number
of people who did not suffer from insomnia.
At the same time, it has been shown that anxiety can also be
the cause of insomnia, creating a vicious cycle that can be
difficult to break. Often the insomnia starts off when
you worry about an upcoming major event in your life such a
promotion or even getting married.  You lay down at night and your mind is
hyper focused on the event. It is all you can think
about and you start to stress over it thinking that no
matter what you do, it will not turn out right and you
will fail. These thoughts keep your mind running at full
steam and unable to relax thus leaving you sleepless for
the night. The next night is a repeat of the same
thing, except now you add in the worry about not being
able to get to sleep even though you are very tired.
Thus the cycle begins and “anxiety insomnia” begins to
affect your life. If it goes on for too long, it is then
termed “chronic insomnia” and can lead to episodes of
anxiety attacks and then panic attacks unless you learn to
bring your mind back under control and learn to leave your
anxieties behind at bedtime.
Perhaps the best cure for anxiety and insomnia is to learn
techniques that will help you to relax your mind and body as
you prepare to go to bed every night. If you start out by
learning to meditate and control your breathing shortly before
you go to bed every night you will soon find that you will be
better able to clear your mind of all the stresses that have
built up during the day. By sitting in a quiet room and
counting each slow, deep breath and concentrating only on the
process of counting, your mind will relax and slowly release
the stress that is keeping you awake. This meditation
also allows your body to relax, putting you in the perfect
condition to not only fall asleep but to enjoy a long relaxing
night’s sleep.
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Making the choice to control your worries, by looking at the
root causes and identifying them, can also help to eliminate
the stress at bedtime that is causing you to lose sleep.
Your worries fall into two categories; the things you can
change and those you cannot. By taking charge and
deciding which of your problems you can fix you set yourself a
goal to succeed. As for the problems that you cannot
change, you must learn to accept the fact that no matter how
much you worry over them you cannot do anything to change
them. Once you put these stressors in order you will find
that they no longer cause you so much anxiety and along
with using the relaxation techniques will allow you to rest at
night and awaken each day feeling refreshed and ready to greet
the new day.
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