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If it's 3 a.m. and you're awake and not sleepy at all, because your brain is full of worry, work stress, and panic about the day ahead... When you're so anxious, how can you possibly fall back asleep and rest for a few more hours?
Do you also suffer from insomnia due to various anxiety problems? Worrying about your insomnia problem every day?
Let's talk about "How to deal with insomnia caused by anxiety?" ”
"Pressure creeps in when you don't expect it"
Anxiety creeps in when your brain is overactive and able to "jump around" thinking about all the things that make you feel stressed. However, when it's time to relax, the same uneasiness reappears in our brains and bodies, keeping us up at night.
Once our bodies experience stress, the same mental and physical responses recur when we want to get rid of anxiety. When we're awake and distracted, we can dodge it, but it reappears and is triggered when we least expect it – especially when we're about to fall asleep. Our subconscious lets stressors hang over our heads, even if these problems don't come anytime soon.
As stress and anxiety arise at our most unexpected times, our biggest worries arise when we are about to fall asleep or rest at night. This is just as professor Rong Xinqi, a psychologist, said that the more anxious we feel, the more exhausted we are, which in turn leads to insomnia problems, as if it is an insoluble dead cycle.
"Stop the unnecessary thoughts"
When we stay awake because we are worried about something, we often try to take our attention away from the things that make us anxious. However, this strategy actually makes us more anxious and awake.
Professor Rong said that when we want to sleep, the more we tell ourselves not to think about the things that make us feel stressed, the more it bothers us, and when we try to avoid problems, we in turn make them stronger, more durable, and can hurt us.
Avoiding these concerns actually makes us pay more attention to them and spend most of our time on issues rather than causes.
"Get up and get out of your bed"
You've heard the words N times: "In bed, you're not fit to watch TV, read a book, or even snack." The bed is for sleeping, and it's just for sleeping. ”
So, when anxious thoughts strike, your bed isn't a good place to be.
At night, when your mind is churning with worry and anxiety, it's better to get up and walk around and find something to do than to lie in bed and try to force yourself to fall asleep quickly.
Our brains are so interconnected that if you do activities other than sleep regularly in bed (e.g., reading, working, watching TV, or anything else), then your bed is no longer a place to sleep. Instead, it becomes a place of work and annoyance.
So if you can't fall back asleep, avoid choosing activities that you can lie down to complete. Instead, get up and get active. The change in scenery will make you feel tired, and when you're ready to sleep, you can go back to your bed.
"Watch your breathing"
Many times, the way a person breathes represents how he feels in his heart right now. Our breathing is soothing and calm when relaxed, but when we feel anxious and worried, our breathing becomes disordered and rapid, and even contracts part of our muscles.
When you can't fall asleep, it's important to pay attention to the way you breathe – take deep, slow, calm breaths to relax your body and anxiety. Feeling the worry slip away from you with your breath and breath, and slowly, your body will return to a normal and calm state. Conversely, when you regain your composure and find yourself relaxed, stress and anxiety will not be able to bother you.
Professor Rong said that the better our circulation function, the better our feeling. When we are under pressure, we subconsciously deprive ourselves of the oxygen we need. As a result, our brains go into a low-level state of hyperventilation. The more thoroughly we breathe, or the worse our body feels, the more we get caught up in stress, worry, and anxiety.
"Get rid of your clock and phone"
Think about the last time you woke up in the middle of the night? The first thing you want to pick up when you wake up is when you go?
Chances are, you'll immediately light up your phone or clock to see the time. Although, you're just trying to determine your sleep cycle, or just want to see what time it's at the moment. However, if you wake up when you're stressed to look at time, it's only going to be more harmful to you.
Instead, it's best to assume it's late and ignore the actual numbers on the clock. If you see that it's 5 a.m., it doesn't do you any good — even if you have time to sleep, you won't realize it's 8 a.m.
When you look at the clock, you feel more lonely and awake, and you can feel time slipping away from you, and your stress and anxiety consume your thoughts.
"Most importantly, focus on sleep itself"
When we wake up in the middle of the night due to anxiety, it is better to turn to a calm and relaxed approach than to medication.
By getting rid of those unnecessary stress and anxious thoughts, you'll be more capable of falling asleep and getting a good way to sleep.
In addition, when many people have insomnia, they will try their best to think about how to put themselves asleep. In fact, the more you want to fall asleep quickly, the harder it is for you to fall asleep.
For insomnia, the most important thing you need to do is not how to make yourself fall asleep quickly, but to regard sleeping as an ordinary thing and let it develop at will. You don't have to deliberately pursue when you want to fall asleep, you can fall asleep at any time. Just focus on sleep itself and let yourself fall asleep naturally.
Of course, you can't be trapped by electronic devices and other things that can distract you, you just need to focus purely on sleep. It's best to do some exercises similar to breathing relaxation, let sleep happen naturally, and you'll fall asleep very quickly.
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