Getting anxious before big events like tests, interviews, and public speaking is normal. But you shouldn’t be anxious while you’re trying to sleep. But unfortunately, anxiety can creep into your sleeping hours too.
Some people call this sleep anxiety or sleep-onset anxiety. You may not realize you have excessive anxiety about sleeping, but it could keep you from getting a good night’s rest for years.
To help you recognize the signs and symptoms of sleep anxiety, we’ve outlined what to watch out for below. Keep reading to learn how to cope with and overcome anxiety while falling asleep.
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Difficulty Falling Asleep
Sleep anxiety can be challenging to recognize. But understanding the signs and symptoms should help with relaxation.
Difficulty falling asleep is the body’s response to anxiety. It is the most common sign of sleep anxiety.
To avoid this, you must develop a relaxing routine before bed. This can include activities that can relax the body and mind, like taking a warm bath or reading. You can also talk to a therapist who can help you cope with the anxious thoughts and feelings leading up to bedtime.
Waking Frequently During the Night
People who wake up frequently throughout the night are having sleep anxiety. Nightmares, a racing mind, and night terrors can cause constant waking. It can even be caused physiological disturbances such as breathing problems.
These disturbances can make it difficult to relax and return to rest. Strategies such as deep breathing, progressive muscle relaxation, and mindfulness can help you relax.
Additionally, it’s essential to avoid stimulants late at night and limit or avoid screen exposure before bed.
Restlessness During Daytime
To help recognize the signs of sleep anxiety, it can be beneficial to be mindful of physical cues. This includes increased heart rate or racing thoughts that may indicate being overly restless during the day.
If you notice these symptoms, you must begin to take measures to manage your anxiety as early as possible. Acknowledge that it isn’t your fault, and be patient with yourself.
Finding ways to relax your body can also help ease the physical tension that accompanies daytime restlessness. For instance, a swedish massage in Scottsdale, AZ (or another local area) can help you release stress stored in your muscles while calming your nervous system. Massage therapy not only alleviates physical discomfort but also promotes relaxation and mental clarity—two essentials for managing sleep anxiety.
Additionally, allow the pressure to take shape and discuss your feelings with a professional or a trusted friend. Regular exercise and mindfulness techniques, like deep breathing or yoga, can also be powerful tools for combating anxiety and improving your overall well-being.
Frequent Headaches
Frequent headaches are another sleep anxiety symptoms. When stressed or anxious, your body can become tense, leading to headaches. In addition to tension, sustained stress can lead to poor sleep patterns, creating headaches.
Poor sleep can also cause an increase in cortisol and adrenaline, which can lead to an increase in headaches. Other symptoms that might indicate stress-related headaches include tight jaw muscles, neck pain, and lightheadedness.
In addition to relaxation techniques and a sleep routine, seeing insomnia and CBTI sleep coach may help with symptoms of sleep anxiety and the related frequent headaches.
Overcome Your Sleep Anxiety Today
Sleep anxiety can be a crippling experience; however, by recognizing its signs and symptoms and getting a sleep anxiety treatment, it can be managed. Finding what works best for you – whether it’s mindfulness meditation, breathing exercises, or journaling – is an excellent method to help yourself relax, overcome anxieties, and help ensure peaceful nights.
So what are you waiting for? Try them out today and find clarity, peace of mind, and pleasant dreams.
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