Do Worries Keep You Awake? 6 Tips To Deal With Them | makeask.com
One of the most common causes of insomnia is anxiety. These lead us to an alertness that prevents us from falling asleep. Here are some tips to help you when your worries keep you awake.
Most of us have experienced sleep problems at some point in our lives. This is especially the case when the head is full of thoughts that create worry, anxiety, fear and stress. Fortunately, here we will tell you what to do when worries keep you awake.
Emotions usually prevent us from falling asleep. Their function is to keep us awake and prepared to face threats or avoid danger. The circumstances that put us in this state are usually associated with financial, work, family and health problems.
At the same time, the worst part of this problem is that not being able to sleep because you are worried gives even more worry. This causes a vicious circle. It has been shown that this dynamic in the long run causes serious health problems, so it is crucial that you do something about it in time.
Tips to distract you from your worries at night
Let’s take a look at 6 helpful tips for letting go of worries at night and falling asleep. You can put some of them into practice or combine several of them, depending on your needs and tastes.
Keep a sleep plan if worries keep you awake
Try to have a consistent sleep plan. A common mistake that disturbs the resting rhythm is to stay up late at night and get up late on the weekends. Then try to go to bed at the usual time on Sunday night.
Ideally, you should go to bed early and get up early. Try to be consistent with this schedule. That way, you get used to that rhythm, and your body prepares to sleep when it’s time.
Constant changes in your sleep routine are not beneficial. In such cases, it is more difficult to wake up early every day.
Also read: Restful sleep; How much do we really need?
2. Write down your thoughts before going to bed
One way to get distracting thoughts out of your head is to write them down. Doing this activity a few minutes before going to bed can help provide relief and prevent you from waking up during the night.
You can create a worry diary, where you write down all the things that bother you. Studies show that this technique can be effective in dealing with stress and anxiety.
Just writing down what concerns you have can help a lot. Also, review your notes after a few days and ask yourself if what worried you really happened. Over time, you will notice that most of them do not come true.
3. If worries keep you awake, get out of bed
Although it may work against its purpose, the harder you try to fall asleep, the less chance you have of falling asleep. Because lying in bed and trying to sleep without luck gives more anxiety.
In addition, your mind will associate the bed with this troublesome situation. Consequently, you will remember the unpleasant experience the next time you go to bed.
In these cases, it is best to get out of bed, leave the room and do another activity until you fall asleep. Avoid doing things that excite you, such as exercise, housework or unfinished work. Instead, flip through a leaf, dye something, knit, meditate, etc.
Avoid exposing yourself to the screens of electronic devices (cell phones, computers, tablets) for hours before going to bed. Especially when worries keep you awake.
There is evidence that the light emitted by these devices alters biological rhythms and the secretion of melatonin, the hormone responsible for regulating the sleep cycle.
5. Perform relaxation techniques when worries keep you awake
Take time to relax every day. Avoid apologizing to yourself by saying that you are too busy for that.
If you think so, your need for a few minutes for yourself is even more important. This should not take more than 20 minutes. The important thing is that you make it a habit.
Perform techniques such as meditation, progressive muscle relaxation, yoga, guided visualization or deep breathing exercises. Perform them during the day and when it is difficult for you to fall asleep because worries keep you awake.
It is important that you do not abandon this practice when you start sleeping better. They are also ways to prevent insomnia and anxiety.
6. Be grateful before going to bed
When you go to bed, instead of focusing on everything negative and creating anxiety in your life, think about the good that surrounds you, no matter how small it may be, and be grateful for it. It has been proven that gratitude increases well-being and satisfaction with our existence.
You can be thankful for such simple things as having a comfortable bed, good coffee in the morning or having taken a relaxing bath. Keeping them in mind and being grateful for them can help you sleep better. One study showed that people who consistently practice gratitude have better quality and longer sleep.
If you manage to set aside some time for meditation before going to bed, you may be able to let go of your worries and rest well.
Discover: 10 important keys to good sleep hygiene
When to seek professional help if your concerns keep you awake
Lack of sleep, aggravated by anxiety, increases the risk of serious complications that affect health and general well-being, such as the following:
Muscle tremors and cramps
That said, if your worries have kept you awake for several days, you need to see a specialist. Do not wait until the situation gets worse.
Going to a healthcare professional will help identify the underlying causes and use the most appropriate treatment for the case. This could be your GP, a specialist in sleep disorders or a psychotherapist.
Good rest is a pillar of health and well-being
Sleep problems should not be underestimated. When they appear, it is crucial that you take the necessary steps to restore rest.
One way to do this is to introduce the tips we have just told you about. However, if the problem persists, it is best to consult a professional. Insomnia can be an indicator of other more serious problems, such as an anxiety disorder or depression.