7 Guidelines For Combating Insomnia Produced By Anxiety

Insomnia is the most common sleep disorder among people  and, especially, in women. Combating insomnia can be a challenge for many.

The causes that give rise to it can be many, but, according to doctors and psychologists, behind this impossibility to reconcile a deep and restorative sleep, anxiety and stress are hidden, on numerous occasions.

However, we can never ignore the fact that illnesses such as fibromyalgia, or even hormonal changes related to menopause, can also be the direct cause of insomnia.

In the case of temporal insomnia, the cause is almost always due to distressing thoughts, punctual worries and emotional states that we are not able to manage properly. All of this alters our brain chemistry and prevents us from falling asleep.

Today in our space, we want to offer 7 tips and guidelines to fight insomnia caused by anxiety. Come on?

1. Correctly direct your thoughts

Most patients who are diagnosed with insomnia tend to have negative sleep attributions, so that, over time, this negative situation becomes a vicious circle that never ends:

These simple habits can help you fight insomnia:

• Direct your thoughts on the positive side : tonight I will rest well and wake up relaxed.
• Don’t be afraid of the time to go to sleep, it’s one more part of your day in which you should find rest.
• Try not to think about it until it’s time to lie down. This is the moment when we “should disconnect” our brain and not think about anything. Leave your mind blank.

2. Establish a regular time

It is better for the body to have regular times for eating and resting, as this way you can complete basic tasks such as digestion, purification, toxin filtration, enzyme synthesis and the other metabolic processes that take care of our health. health in general.

Always eat at the same times, have dinner two hours before bed, and always go to bed at the same time intervals. In this way, you establish a basic maintenance of sleep, in which it is essential to respect the sleep schedule.

3. Exercise always before dinner and never before going to sleep

There is a basic rule of thumb that we must follow to get restful sleep and fight insomnia. It is as follows: two hours before bedtime, we must maintain a state of absolute calm. Thus, we should avoid exposing ourselves to the following stimuli:

• Intense physical exercise. Before going to bed it would only serve to “activate” us and not to relax us, as it would reactivate our brain with a series of neurotransmitters and endorphins that are not conducive to getting a restful rest. The ideal is to go for a walk for half an hour before dinner, get home, take a quick shower and eat. Then just relax.

• Exciting visual stimuli like the light that computer or cell phone screens project. These are clear insomnia enhancers that we should avoid two hours before going to sleep.

4. Establish small moments throughout the day to vent anxiety

When we are tired, we sit down. When we’re hot, we cool off, and when we’re thirsty, we drink. Why then don’t we look for small moments to vent our anxiety ? It is a vital need as important as relieving tiredness or thirst.

However, you must first find the best way to “let off this internal pressure”. There are those who feel better talking to a friend, others who prefer to read or write, walk, knit, go to the gym or paint.

The important thing is that throughout the day you look for spaces and moments for yourself where you feel good, to be yourself and relax, while releasing anxiety.

5. Yes to naps after lunch, but very brief

You might think that sleeping after breakfast will affect your rest at night. However, that’s not how it works. Know more:

• Sleeping no more than 15 minutes after lunch provides a mental rest for our brain, perfect for getting more “free” for the night.
• It is a physiological release that is complemented by the instants of release that we suggested earlier. If you make it a routine, whenever possible, your body will get used to it and you can fight insomnia.

6. Strike a balance between your obligations and your needs

Quickly answer this question: What do you need to be happy?

• More time for yourself?
• Spend more time with your partner and your kids?
• See less of that person who hurts you?
• Have a simpler life?
• Do something different that makes you happy?

If you know what you need to do to be happier and let go of the daily anxiety that causes insomnia, do something every day that brings you closer to those goals.

You may believe that it is impossible, but in life, sometimes it is necessary to make big changes to find our authentic well-being.

Give yourself more priority in everyday life.

7. Basic guidelines for combating insomnia caused by anxiety

• Your bedroom should be quiet, dark and cool.
• Practice simple breathing exercises before going to sleep.

• Two hours before going to bed, you need to let your mind go blank, not think about the things you’re going to do the next day. In particular, avoid thinking that “you won’t sleep”.
• Also use the always beneficial medicinal plants to combat anxiety such as passionflower, St. John’s wort, valerian or even evening primrose oil.