Emotional problems can effect our sleeping and lack of sleeping can also effect people’s emotions. According to David Neubauer, MD, an professor of psychiatry and behavioral science at the Johns Hopkins, there is quite bit overlapping between symptoms, of insomnia and anxiety and other mood disorders.
How Anxiety Affects Sleeping
Anxiety have effect sleeping at any time, but most causes difficulty in falling asleep. People who has higher anxiety, sometimes feel anxious all the time; and having trouble staying asleep. According to Neuber, the risk of awakening in the night parallels the degree of anxiety. “People with persistent insomnia become anxious about sleeping. The more anxious; they are about sleep, which undermines the ability fro sleeping well and it becomes a self fulfilling prophecy”.
Based on the fact in June 2013, study in the journal of Neoscience, sleeping derivation can contributes to anxiety by heightening people’s anticipatory and stress inducing response processes.
Easing Anxiety Improves Sleeping
The good news of anxiety and insomnia being so closely related to that, both of them can help each other when having a problem. e.g if you have an anxiety disorder, then you get treatment with cognitive therapy, meditation, or medication can have the indirect effect to improving sleep.
Neubauer said that there are ways people can, on their own, sleep better
Practice relaxation techniques
Many approaches suggest that people who with anxiety can do meditation or yoga in the nigh time. Neubauer recommends that you start learning new relaxation; techniques earlier; so that you do not put much pressure on yourself before going bedtime. Beside, you can be comfortable with it.
Get into a Regular Sleep Routine
Going to sleep, and getting up about the same time each day lets, the body’s internal circadian clock working better. If you getting up at odd hours; you can undermine the rhythm.
Schedule Some Idle Time before Bed
Neubauer states that a common problem is that, when people get into bed; it is first time they are had to ponder the day. Try to sit down and think about your day before ready for sleeping. Get down any piece of paper; if you need to remember tasks, for the next day. Don’t use the time before going bed to pay bills; or other anxiety including activity.
Cut Out Screen Time
This is not great idea to sit in the bed with a tablet; or screen and then fry to fall asleep. The blue light in electric screens has potential influencing and delay the body’s natural circadian rhythms; making it harder for falling asleep.
Limit Alcohol and Caffeine
Having a glass of wine; to help you getting to sleep may be counterproductive. Neubaeur said that sleeping after alcohol tends to be lighter’ more disrupted; and less refreshing. Caffeine also can stay in your system for several hours. So that, avoid alcohol because it can causes you going trouble to sleep.
Don’t dwell on anxiety; or emotional issues which are keeping you from falling asleep
It can be self reinforcing; and put too much pressure on trying to fall asleep. If you are felling anxious in going bed, get out from the bad and do something else such as yoga or reading.