How To Deal With Stress-Related Insomnia

How To Deal With InsomniaWhen you have trouble sleeping, most of the daily activities we tend to resort to are useless. If you say to yourself, “You need to sleep,” it will not work, because the brain does not obey these formulas.

What are the symptoms of insomnia due to stress?

There are different types of stress. On the one hand, we have acute stress related to those daily tasks or problems that rob us of our peace of mind and lead us to a state of activation, anxiety, and sadness.

In some cases, we suffer from acute episodic stress, and this becomes a more problematic situation because we cannot keep our daily pressure under control. As a result, we are losing productivity at work and have more health problems.

The most disturbing type of stress is, without a doubt, the chronic type. It is a condition associated with past injuries or very difficult situations that have trapped us for years. For example, burnout.

Symptoms associated with stress insomnia occur in cases of acute episodic stress and chronic stress.

The manifestations are as follows:

  • Problems falling asleep (this can take hours).
  • Frequent awakenings and poor rest. You often wake up more exhausted than when you go to bed.
  • Tachycardia in the middle of the night.
  • The mind does not rest – negative, irrational, and catastrophic thoughts come constantly.
  • If you manage to sleep two hours in a row, then you have nightmares.
  • Headaches can also occur at night.
  • Muscle pain makes it impossible to find a comfortable sleeping position.

What is the reason?

Why do stressful conditions affect night rest? Many of us have asked ourselves this question many times. The more necessary the rest, the harder it is to get.

The reason lies in the so-called Monroe hypothesis, which explains why people who suffer from anxiety and stress have a lot of difficulty sleeping.

People who experience these psychological conditions accumulate high physiological activation due to high levels of cortisol and adrenaline. This hyperactivation does not turn off at night. It may become more intense.

Reason? When you find yourself in the silence of your bed, your mind begins to think much more, scrolling through everything in your head. This mental energy further activates the tension in your body and brain.

What strategies to use to reduce insomnia due to stress?

The first and most decisive step is to find the real cause of insomnia. You need to see a doctor to understand what is behind the sleep disorder. When a doctor eliminates any medical reasons, you will be able to focus on the psychological level to make the necessary changes.

Here are some tips:

  1. Follow a clear sleep schedule to prevent insomnia due to stress. You should pay attention to sleep hygiene and try to get up and go to bed at the same time every day.
  2. Reduce the impact of electronic devices to prevent insomnia due to stress. You should avoid mobile phones or computer screens two hours before bedtime. The blue light of these devices acts as a stimulant.
  3. Don’t let yourself go to bed with worries, write them down in your diary. Your pillow may not be part of all your problems. Don’t let yourself go to bed with thoughts, worries, and obsessions. It is better to write them in a diary. You can even try to write down possible solutions.

Prioritize and make small changes to feel good

To combat insomnia, it is important to make some changes. To do this, the healthiest thing to do is to identify your priorities and identify those secondary aspects that can be addressed to improve your well-being. Remember, taking care of yourself is not just about taking care of your appearance or diet. This also applies to devoting quality time to yourself.

Exercise, light dinners, and breathing exercises

Going for a walk or jog in the middle of the day will allow you to relieve stress that accumulates during the day.

So, after these exercises, you can easily have dinner and then reduce both physical and mental activity. Deep breathing exercises or reading a book will allow you to improve the quality of rest.

Consult a specialist

When the above strategies do not work or the symptoms worsen, it is best to seek professional help. Insomnia, which is not treated in time, can affect your health and quality of life.

Picture Credit: VistaCreate