Sleep-guide-for-anxiety-zen-sleep

Sleep-Guide-for-Anxiety

Sleep is an essential part of being alive. Sleep allows the body to reset itself, and refresh worn components. In sleep, most of the sense organs take a break and replace the neurochemicals that make them function right. Lack of sleep will not only affect a person’s physical health but also mental health. People who do not get enough sleep tend to have a shorter attention span and find it harder to focus. Inadequate sleep will also affect one’s appetite randomly, and make them moody.

The mechanism of sleep depends on two factors: tiredness from staying awake and mental alertness. The first factor is mostly physical. The more work and activity that is engaged in during the day (or night) the more tired you become. The longer you go without sleep the more tired you get and the easier it is to sleep. The second factor depends largely on your state of mind. The feeling there is something important you are doing or waiting for will keep you awake. When you feel bored, lazy, or free you tend to fall asleep easily. Also, the threat of danger or a promise of excitement can easily keep you awake. This is why kids find it harder to sleep the night before a special occasion or during festive seasons. The anticipation of excitement will keep sleep far away.

 

The second factor, mental alertness, is also affected by anxiety. Both of them are related to the state of mind, they also share similar neurochemicals. People with anxiety disorders find it hard to sleep because the feeling of anxiety mimics a present danger. It doesn’t matter that the threat may be absent or insignificant. There are a few tips and ‘‘sleep hygiene” techniques that can help you sleep better.

.

The best care is on your side

Sleep Schedule

Maintain a constant sleep schedule. Ensure to go to bed and get out at the same time every day. This helps your body to create a sleep pattern.

Exercise

Proper exercise will help you get tired enough. Make sure it is at least two hours before bedtime. Or else your body will become active.

Daylight

Spend at least 30 minutes in natural daylight. Circadian rhythm is our body's ability to create patterns, especially for hunger and sleep. It is affected by exposure to daylight.

Nap time

Don't nap after 3 pm. Ensure that all daytime naps are kept short. Longer nap time cause your brain active at night and will be cause of trouble sleep.

Alcohol & Drink

Avoid alcohol, large meals, and fluids. Constipation, heartburn and the need for frequent urination will disturb your sleep.

Medication

Consult your doctor to ensure that you are not reacting to any medication. Stimulants tend to increase mental alertness and keep one awake.

Caffeinated Drink

Avoid coffee, tea, and any caffeinated drink as it will increase your mental alertness.

Avoid Light & Noise

Reduce artificial lighting and noise in your bedroom. It is easier to sleep in a dark or dimly lit room.

Music

Use relaxing music, and literature to lull yourself to sleep.

Right Mattress

Get a comfortable mattress. This way you can relax and sleep deeply

Smoking

Avoid smoking.

Relaxed Activities

If you wake up at night, look for a relaxing activity to pull you back to sleep.

Comments are closed.