Can't Sleep? Learn How To Fall Asleep And Treat Sleep Disorders
There are a variety of sleep issues an individual may experience, and they can all be frustrating. For example, it might take you hours to fall asleep, or you may toss and turn in a night of restless sleep.
Can’t sleep?: The link between sleep anxiety, sleep apnea, and difficulty sleeping
Sleep anxiety may be one of the many different causes that can affect your quality of sleep. If you’ve been having difficulty falling asleep due to symptoms of anxiety or conditions like sleep apnea, read on to find out how the two might be connected and learn what you can do to manage sleep anxiety.
Anxiety disorder symptoms: Difficulty falling asleep and other effects
Though they are typically treatable, anxiety disorders can be distressing and even debilitating mental health conditions to experience. Around 5.7% of American adults live with generalized anxiety disorder (GAD). Common symptoms include:
- Persistent, excessive worry
- Trouble controlling worry
- Difficulty sleeping
- Aches and tension in the muscles
- Trembling
- Nausea
- Irritability
- Fatigue
- Being easily startled
- Difficulty relaxing
- Panic attacks
How anxiety may influence sleep disorders
Under the anxiety disorder umbrella are multiple more specialized mental health conditions, such as panic disorder and social anxiety disorder. Although there is no way to be diagnosed with “sleep anxiety,” anxiety and sleep patterns may influence each other, potentially leading to sleep disorders that further disrupt sleep. Nocturnal panic attacks can sometimes occur as a sudden nighttime episode of extreme fear.
Why it can be important to address sleep issues
Trouble sleeping can translate to immediate negative effects the next day. According to a 2000 study, going without sleep for just 17 to 19 hours can impair cognitive performance to a degree comparable to having a blood alcohol level of 0.05%.
Long-term health risks: Sleep disorders & sleep apnea
Over time, consistently poor or insufficient sleep can lead to an increased risk of serious health problems like high blood pressure, stroke, diabetes, and depression. For these reasons, it can be important to be proactive about addressing a possible sleep disorder, including conditions like sleep apnea, which can contribute to these risks if left untreated.
The connection between sleep problems and anxiety disorders
Research suggests that “some form of sleep disruption is present in nearly all psychiatric disorders.” In addition, those with insomnia are more likely to develop an anxiety disorder, while those with an anxiety disorder are less likely to experience a restful night’s sleep.
The vicious cycle: Anxiety and why you can't sleep
There are various ways in which anxiety might negatively impact your sleep. A common one is that your mind is racing with worry and anxious thoughts, making it difficult for you to relax and fall asleep. Another is that certain symptoms of anxiety can make it harder for your body and mind to relax and drift off into a nourishing sleep. Physical symptoms of anxiety may include nausea or gastrointestinal issues; it may also affect your emotional health, causing irritation and restlessness.
Tips to fall asleep when you’re anxious
Having trouble with your sleep schedule due to anxiety can cause additional stress, potentially resulting in a frustrating loop where sleep becomes increasingly elusive. The next time you’re experiencing poor sleep quality, consider the following tips to help treat anxiety.
The benefits of journaling before falling asleep
If you feel anxious, writing in a journal before bed can be a good way to get the things that are causing you stress off your mind so you can more easily fall asleep. It can offer you the opportunity to process the events of the day and plan for the next so that you can be prepared for a restful sleep once your head hits the pillow. Research supports the efficacy of journaling for anxiety, with one study indicating that participants who engaged in journaling consistently over 12 weeks experienced “decreased mental distress and increased well-being relative to baseline” along with greater resilience.
How to fall asleep: Why avoiding caffeine and alcohol helps
Many people consume caffeine at the start of the day to help them perk up, especially if they’re feeling tired after not sleeping well. However, ingesting caffeine too late in the day can make it harder to fall asleep that night since it can contribute to the wired, jittery feeling many people with sleep anxiety might experience. When you drink alcohol, it can also have a negative effect on sleep. While it may sometimes help you fall asleep faster, it can cause you to wake up in the middle of the night and prevent you from entering the deepest REM cycles you need to wake up feeling rested. Practicing good sleep hygiene can help you with falling asleep and staying asleep.
Try a weighted blanket
When you’re experiencing anxiety, your body’s fight-or-flight response is activated. Your autonomic nervous system is geared up to face a threat, which can make settling down to sleep difficult. That’s why some people find sleeping with a weighted blanket to be useful. It can assist in putting your autonomic nervous system into “rest” mode, providing a sense of calm by helping bring your heart rate and breathing back to normal levels.
Exercise during the day for better sleep
Extensive scientific evidence suggests that exercising can help alleviate symptoms of anxiety. It can boost mood, provide an outlet for excess anxious energy, and release tension from your muscles. As one study notes, physical activity can also benefit those who experience anxiety by increasing blood circulation to the brain, thereby decreasing psychological reactivity to stress.
Practice mindfulness
People who experience anxiety are often caught worrying about the past or the future. Mindfulness meditation helps you learn to be in the present moment instead, which can help decrease feelings of anxiety. Deep breathing, in particular, has been shown to significantly decrease subjective anxiety for both young and older adults.
Meditation as an alternative to anti-anxiety treatment with medication
Another study found that daily meditation may be as effective as Lexapro, a common anti-anxiety medication, in reducing anxiety symptoms. However, it is important to consult your healthcare provider before starting, stopping, or changing medications.
How therapy can help: Anxiety treatment for better health
If you’re experiencing symptoms of a clinical anxiety disorder like GAD, it’s typically recommended that you connect with a therapist for evaluation and treatment advice. GAD is often treatable through cognitive behavioral therapy (CBT), sometimes in tandem with medication. CBT typically aims to help you learn to recognize and shift distorted thought patterns that are contributing to distress. A therapist can also teach you useful coping mechanisms for managing symptoms, including trouble sleeping.
If the prospect of meeting with a therapist in person increases your anxiety, you might consider connecting with a provider online instead. With an online therapy platform like BetterHelp, you can get matched with a licensed therapist with whom you can meet via phone, video call, and in-app messaging from the comfort of your home or anywhere you have an internet connection.
Research suggests that online CBT can be an effective treatment option for those experiencing symptoms of anxiety, just as in-person CBT is, so you can feel comfortable in choosing either option in most cases.
Takeaway
Why do I feel sleepy but not able to sleep?
While this is a common experience for nearly everyone, feeling sleepy at night but unable to sleep is often linked to anxiety, depression, stress, poor sleep hygiene, short-term insomnia, trouble concentrating, or neurological disorders. Therefore, managing these potential underlying conditions and improving sleep hygiene may help. If your sleep problem persists for more than three months, it is generally advisable to consult a mental health professional or a sleep specialist for a diagnosis, personalized treatment, and guidance on sleep medicine.
Why is my body keeping me awake and preventing me from sleeping?
There are many risk factors why your body may keep you awake and not let you feel sleepy or fall asleep, including anxiety, stress, depression, poor sleeping habits, and other underlying medical conditions. Addressing these underlying conditions and developing good habits may help improve sleep quality.
What do you do if you have chronic insomnia?
Sleep is important for everyone, as it supports physical and mental health and overall well-being. Generally, the first-line treatment for chronic insomnia is cognitive behavioral therapy, as it helps address negative thoughts and other mental health conditions that may interfere with sleep; however, there are also other ways to support better sleep. The following are healthy sleep habits you may want to implement:
Establish a consistent sleep schedule, go to bed early, and cultivate good sleep habits.
Engage in regular physical activity or exercise, but avoid doing so within three hours of bedtime.
Spend time in natural sunlight, especially early in the day.
Practice relaxation and breath techniques such as taking a deep breath (breathing through the nose and out through the mouth), progressive muscle relaxation, and the military method.
Relax and sleep in a quiet bedroom, and limit screen time before bedtime.
Try to imagine a peaceful scene when trying to sleep at night.
Sleep in a comfortable position and avoid sleeping on your belly.
Take over-the-counter sleep medicines in reasonable doses.
Make diet and other lifestyle changes that support healthy sleep habits (e.g., avoiding caffeinated beverages in the afternoon).
What is the main cause of insomnia, and how can you diagnose it?
Insomnia is a common sleep disorder in older people, more so than it is in children, as sleeping patterns tend to change as you age. Its main cause is often a combination of factors, including depression, anxiety, stress, lifestyle choices, medical conditions, and certain medications.
Diagnosing and treating insomnia may involve identifying the root cause by reviewing your medical history, undergoing a physical examination, or receiving therapy. Once the underlying cause is identified, a mental health professional or doctor may address those specific issues contributing to your insomnia.
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