This type of trouble sleeping well can be very draining for stressed people.
Insomnia due to stress is one of the main health problems that many people face in their daily lives. It is a type of sleep disturbance that has a direct impact on both the wear and tear of the body and the risk of making mistakes and being exposed to risk during the day to day, and this situation, in turn, can increase stress, which which makes the situation worse.
In this article we will see both tips on how to combat stress insomnia and the typical symptoms of this disorder.
Insomnia from stress: how does it appear?
At the time of going to sleep and falling asleep, our perception of the possible dangers or problems that threaten us is very important. If there is something that makes us think that we are in a vulnerable situation, the nervous system will tend to stay in a state of alert, since this makes it more likely that we will seek a solution immediately.
Unfortunately, in Western societies problems are not usually about exploring the environment for nearby resources or safe places to turn to, but rather about more abstract purposes and many intermediate steps. For example, pass an exam next week, or reconcile with a person who lives far away.
So at bedtime it is not always practical to feel that restlessness, and the only thing to do is try to fall asleep. It is in these cases when the less mable side of this mechanism of adaptation to the environment appears: stress insomnia.
The main symptoms of stress insomnia are the appearance of intrusive thoughts and mental images that appear in our consciousness over and over again, the difficulties to find a position in which we feel comfortable, the impossibility of disengaging our focus of attention from a subject concrete, and in extreme cases, tremors due to causes other than temperature.
In other cases, stress insomnia not only manifests itself when trying to fall asleep, but also causes us to wake up in the middle of the night without feeling especially sleepy and without wanting to stay in bed.
Of course, these signs should not be related to a disease or the fact of having gone to sleep late, since these are factors that have a clear impact on how we sleep in the short term.
What to do to get back to sleep?
These are several tips you can follow to start getting quality sleep and, in general, to feel better.
1. Give yourself a margin
It is important to assess your own health and not make it appear that lack of sleep is something circumstantial or a simple source of discomfort. Not dealing with the problem makes it easier for it to get worse and bigger day after day.
So, momentarily break with those responsibilities that are not clearly urgent and dedicate a single day to re-enter the dynamic of sleeping well. This implies missing several things on the first day, but in return we create the propitious situations to give the most of ourselves during the weeks to come. Once stress insomnia does not exist, we will be much more efficient dedicating ourselves to our tasks and we will waste less time.
2. Avoid using screens at dusk
During the hours before you go to sleep, try to avoid exposing yourself to bright lights and screens. In this way, your nervous system will not stay activated as it would in the hours of more natural light.
3. Play sports in the morning
Sport is a good way to relieve stress, and in that sense it is good to use it as a resource. However, avoid at all costs practicing it a few hours before dinner, or after. If not, your body will still be highly activated when you try to fall asleep.
4. Don’t take stimulants
Whatever happens, avoid taking any substance that significantly activates your nervous system, such as coffee.
5. Practice relaxation exercises
By resorting to these simple exercises from time to time, you will help keep your stress levels from getting too high. In them, you will work especially with your focus of attention and with the breathing patterns. The latter will help you to oxygenate yourself better with less effort, so that you will be giving reasons for your nervous system not to remain in a state of alert.
6. Make sure your bed is comfortable
It seems obvious, but many times we make sleeping problems worse by pretending to fall asleep in a bed that is not properly prepared, or in a place that is not even designed for you to sleep in.
So, make sure that the place is large enough to stretch well in it, that the sheets adapt to the temperature, and that there are no objects that limit your mobility, taking into account that while you sleep you will change your position. many times.