The importance of proper sleep is common knowledge, yet it can elude many individuals. Concerns about daily life can lead to more chronic conditions triggered by stress, which can harm your physical, mental, and emotional well-being.
According to statistics by Review 42, 23 percent of adults have difficulty sleeping due to stress and anxiety. Fortunately, there are ways to break the cycle of insomnia and achieve the restful nights you deserve.
Discover five effective treatments for stress-induced insomnia by reading on.
What Is Stress-Induced Insomnia?
Stress-induced insomnia is a chronic sleep disorder caused by high levels of stress and anxiety. Stress causes the nervous and endocrine systems to produce cortisol and adrenaline throughout the day and night, which can interfere with your sleep.
These hormones may contribute to increased energy and heart rate, dilated blood vessels, and heightened respiratory rate that triggers the “flight or flight” response.” While it can be helpful in stressful situations, it can also interfere with your body’s circadian rhythm at bedtime.
Symptoms of Stress-Induced Insomnia
The symptoms of stress-induced insomnia depend on several factors and vary with each person. However, there are general indications that are common to the condition. Some symptoms can include:
- Fatigue and agitation
- Difficulty concentrating
- Moodiness and irritability
- Decreased energy and motivation
- Elevated heart rate or chest pain,
- Headaches and upset stomach
- Dry mouth and clenched jaw
Understanding the cause and treatment of your insomnia enables you to combat it and resume a healthy lifestyle.
Types of Insomnia
Sleep disorders vary between individuals. While some people struggle with insomnia for many years, others only have short-term sleep issues. Each type of insomnia has distinct causes and symptoms, but they all have the same disruptive effect on daily life.
Transient Insomnia
Transient insomnia is a short-term form of inadequate sleep that lasts for less than a month. Symptoms include difficulty focusing, mood swings, and memory impairment. This is also known as acute or adjustment insomnia.
Acute Insomnia
Acute insomnia is a temporary disorder that affects sleep for one night to several weeks but eventually passes. Symptoms include daytime fatigue, tossing and turning, and difficulty falling or staying asleep. There’s no singular cause for this condition, and various factors can trigger it.
Chronic Insomnia
Chronic insomnia is a long-term condition that lasts for three months or longer and occurs at least three days a week. Symptoms include respiratory problems, depression, and inability to concentrate, which are generally severe enough to affect a person’s personal, professional, and social life.
Causes of Insomnia
Elevated stress levels can influence the structure and duration of each sleep stage. Stress-induced insomnia, which is caused by mental stress and anxiety disorder, is often a result of:
- Financial loss
- Abuse and trauma
- Relationship issues
- Major life changes
- Work-related problems
- Grieving and bereavement
- Illness or injury
- Symptoms of a medical condition
In addition to keeping you awake at night, insufficient sleep may heighten your stress and insomnia. A chronic, never-ending cycle could result from this.
5 Ways to Deal With Stress-Induced Insomnia
Stress and sleep issues often go hand-in-hand. Correctly understanding and addressing these issues can frequently result in improvement. Discover five effective ways to overcome stress-induced insomnia and promote better sleep hygiene by reading on:
1. Stimulus Control
While insomnia is difficult to ignore, try other relaxing activities to help you sleep when ready. This keeps you from staring at the clock and feeling more in control of your time.
Stimulating, non-sleeping activities keep your brain alert and active. Removing devices from your bedroom, like your phone, laptop, and television, minimizes exposure to stress triggers, relaxes your mind, and improves sleep quality. You can also create a bedtime ritual that includes meditating or listening to soothing music.
2. Less Caffeine
Caffeine is a stimulant that can wreak havoc on your sleep pattern. Avoid sipping coffee too close to bedtime, making it harder for your body to relax. Instead, unwind in the evening with herbal teas like peppermint and chamomile or a refreshing glass of water.
3. Sleep Hygiene
A crucial component of good sleep hygiene is to use your bedroom primarily for sleeping. Setting up a peaceful, quiet environment conducive to falling and staying asleep involves several factors, including mattress comfort, room temperature, and proper lighting.
Following a relaxing bedtime routine, keeping a regular sleep schedule, and practicing healthy habits during the day can also help you maintain good sleep hygiene.
4. More Exercise
Exercises that burn a lot of energy can release endorphins, reduce stress, improve mood, and increase energy. Working out for 20 minutes daily can help you fall asleep faster and reduce stress. Exercise at least two hours before bedtime to allow your body to relax.
5. Start Journaling
Journaling can help reverse the adverse effects of stress associated with sleepless nights. It can also assist you in confronting and reconciling stressful events in your life. Simple gratitude and focusing on the positive aspects of your life stimulate the production of dopamine and serotonin, the hormones connected to happiness.
Getting the Right Resources
The first step in managing your anxiety and insomnia is putting yourself first and contacting family, friends, or a medical professional for help.
Lifeworks Counseling will give you a prioritized and personalized approach to your well-being. A highly trained, licensed, and experienced team of therapists is there to listen and guide you to the best solution to your needs so you can get back to living a more fulfilled life.
Peaceful Slumber
Dealing with stress-induced insomnia can feel like an impossible challenge. Overcoming it is often a journey that takes time. Although everyone is different, anyone can improve with proper care and sleep habits.
Our goal is to provide practical solutions to stress-induced insomnia. Prioritize your sleep and health and take the first step to living a happier and healthier lifestyle.
