Ana Maria Falling asleep gets so much more difficult when you’re stressed out. Stress causes hyper-arousal in your body and mind, and this ultimately leads to insomnia. Unfortunately, not getting enough sleep also adds to the stress, creating a vicious cycle of restlessness and fatigue.
Because of the current environment we live in, more and more people live in a constant hurry, always struggling to keep up with the tasks and responsibilities thrown at them, so it’s only natural for people to feel overwhelmed, stressed out and at last, it all leads to tossing and turning every night.
It’s important to keep in mind that insufficient or frequently interrupted sleep can cause anxiety, fatigue, lack of concentration and depression.
Now, as we figured out that negative mood states and poor sleep quality go hand in hand, how do you tell if your mental state is affecting your sleep satisfaction?
One of the major contributors to sleep issues is the inability to stop the endless worries and negativity playing on loop in your brain when you go to bed.
Feeling depressed makes it harder for you to fall asleep, and it also affects your sleep quality, causing you to toss and turn and have a fragmented sleep pattern that leaves you feeling tired no matter how many hours you spent in bed. Also, the risk of insomnia is much higher among people with depression.
Anxiety and depression are also associated with frequent nightmares. It’s a tricky situation, as bad dreams cause you to wake up and make it difficult for you to fall back to sleep. Then, that inability to get rest leaves you feeling tired the next day, and it bring difficulties falling asleep the following night.
Regardless of this, conditions such as low mood, depression and anxiety are totally treatable.
So, what should you do in order you boost your energy and improve your sleep quality? Here are some tips that can help you overcome these issues:
1. Put aside you devices, paperwork and turn off your TV at least thirty minutes before going to bed. Electronics emit a blue light that sends signals to your brain to remain alert, preventing you from getting enough sleep.
2. Before going to bed, do some gentle stretching, take a warm bath, or read an interesting book.
3. Make an effort to switch you mind into “off” mode before going to bed. Slow breathing and meditation can help reduce stress. Take a few minutes to sit quietly and let your mind settle, clear your thoughts, and focus on your breathing. Having a calm mind helps you go in a sleep-friendly state.
4. Exercise is a great way to ease some of the stress and anxiety. Whether it’s walking, jogging, cycling, swimming, attending an exercise class or playing a sport, engaging in physical activity can help you relax and make it easier to fall asleep at night. However, you should take into consideration that your body temperature needs enough time to drop and set the stage for sleep, so it’s best to work out at least three hours before going to bed.
5. Consider taking a nap to help you recharge. Even so, be mindful that sleeping longer than 20 minutes gets you into a deep sleep phase and you will end up feeling even more tired when you wake up than before taking your nap.
References
1. National Sleep Foundation – Learn to Leave Stress Behind at Bedtime
2. National Sleep Foundation – How to Cope When Work Interferes with Sleep
3. National Sleep Foundation – 3 Signs Your Mood May Be Affecting Your Sleep
