Anxiety and Sleep
If you experience anxiety, you may know how challenging it can be to get a good night's sleep. Research has shown that quality sleep is vital for our emotional and physical health. When you do not get enough sleep or quality sleep, we may feel sluggish, have difficulties thinking, remembering things, and be irritable (https://www.healthline.com/health/sleep-deprivation/effects-on-body). If you have anxiety and have problems getting good sleep, you are all too familiar with the adverse effects of poor sleep.
Having one night of disrupted sleep is common; however, when it continues to occur, you may start to feel anxious about being able to sleep the next night and so on. Anxiety alone is distressing and adding stress about sleeping into the mix may feel overwhelming.
Stages of Sleep
I think it is helpful to review the stages of sleep to have a basic understanding of what happens when you sleep. Johns Hopkins Medicine website explains the stages of sleep and what occurs during that time and Circadian Rhythm which also plays a role in sleep. (https://www.hopkinsmedicine.org/health/wellness-and-prevention/the-science-of-sleep-understanding-what-happens-when-you-sleep) The stages of sleep consist of REM (Rapid Eye Movement) and Non-REM. The human brain typically sequences through Non-REM and REM 4-5 times in a night. Several things occur during this time in the brain and body. The brain processes information and consolidates memories; toxins are removed from the brain, healing and repairing of cells occur, and hormone balance is maintained. Sleep affects the nervous, immune, respiratory, digestive, cardiovascular, and endocrine systems.
The sleep cycle begins with non-REM, which consists of three parts. The first part is between being awake and asleep. During this stage, you may feel that you are falling, or your body may jerk. The second stage is light sleep. While you are in the second part, your heart rate and breathing are regulated, and your body temperature drops. Deep sleep is the third stage. As the cycle repeats, the amount of time you are in deeps sleep decreases, and REM increases.
REM sleep occurs after stage three. Your brain waves during REM are like being awake; your breath rate increases, and your body becomes paralyzed; intense dreaming occurs during this stage. According to Johns Hopkins Medicine website, research has indicated that REM may be affected by anxiety and worry before going to sleep.
In addition to the stages of sleep, Circadian Rhythm plays a role in sleep. Circadian Rhythm is your biological clock that responds to light cues. It increases melatonin production at night, which helps you fall asleep and stops when light is detected.
How Can You Improve Your Sleep?
According to sleepeducation.org (https://sleepeducation.org/healthy-sleep/healthy-sleep-habits/) good sleep hygiene is vital to improving sleep quality and quantity. Sleep hygiene entails a bedroom environment and routines that are important to a good night's sleep.
A bedroom that is dark and cool provides an environment conducive to sleep. Electronic devices such as phones, laptops, or television are discouraged because they emit blue light, which slows down melatonin, vital for sleep. I understand it is tempting but try not to use them.
Bedtime routines help get better quality and quantity of sleep. Having a consistent bedtime and morning time is encouraged. Some people try to catch up on sleep during the weekend; however, sticking to the same routine is recommended. Taking a nap is acceptable; however, make sure that it is for less than one hour and completed before 3 pm, so it does not interfere with your sleep at night. Exercise is also beneficial for working with anxiety and helps with quality sleep; however, do not exercise right before bed. Other ideas that are helpful to fall asleep are listening to music that is calming, relax taking a warm bath, deep breathing exercises, and meditation. Some apps have mediation, music, and breathing exercises to help you. Check out the internet for options that work for you.
There are some things to avoid so that you can get good sleep. Experts recommend not eating large meals right before bed because it could cause indigestion or heartburn (https://www.verywellhealth.com/eating-before-bed-301498). Limit caffeine intake and nicotine in the latter part of the day, and no alcohol before bed. Alcohol affects deeper stages of Non-REM and REM sleep. Try not to look at your clock because it can increase your anxiety about getting to sleep. Lastly, check your medication and talk with your doctor to ensure it does not affect your sleep.
Sometimes you may be unable to fall asleep after 20 minutes, so get up and do something calming. Once you feel relaxed and sleepy, you can go back to bed. You can also do the same thing if you wake up in the middle of the night. Finally, be kind to yourself. It can be frustrating when you cannot fall asleep or stay asleep; however, beating yourself up with negative self-talk is not productive; it will most likely increase your anxiety. Read more about anxiety treatment and let’s connect for a free 15 minute consultation.
References
Hershner, Shelley and Shaikh, Imran. (2021, September 18). Healthy Sleep Habits.
Retrieved from https://sleepeducation.org/healthy-sleep/healthy-sleep-habits/
Johns Hopkins Medicine. (2021, September 21). The Science of Sleep and Understanding What Happens When You sleep.
Retrieved from https://www.hopkinsmedicine.org/health/wellness-and-prevention/the-science-of-sleep-understanding-what-happens-when-you-sleep
Peters, Brandon. (2021, September 21). How Long to Wait Before Sleeping After Eating.
Retrieved from https://www.verywellhealth.com/eating-before-bed-3014981
Watson, Stephanie and Cherney, Kristeen. (2021, September 19). Effects of Sleep Deprivation On Your Body.
Retrieved from https://www.healthline.com/health/sleep-deprivation/effects-on-body.
