![]() ![]() It's also likely that the longer you lay in bed, the more anxious you will get about not being able to sleep. Lying awake in bed trains your brain to associate bed with wakefulness rather than sleep. This goes back to the concept of stimulus control. For one thing, you don't want to condition your mind to associate your bed with lying awake. Turn off the TV and put down your phone an hour or two before bed, and try doing something you enjoy that is also relaxing, whether it is reading a book, crocheting, listening to music or doing gentle yoga.ĭon't lay in bed for hours trying to sleep. "It's things that will peak our anxiety a little bit - even those of us who don't tend toward a trace level of anxiety." We're being exposed to this psychologically stimulating content," Moore says. "People are often talking about experiences or fears or grief on social media. Light issues aside, there is another problem with watching TV or scrolling through social media before bed. Blue light blocking glasses have also become popular in recent years, although the science is split on how much they really help. Cell phones and computers often have "night mode" features that reduce the amount of blue light your screen emits. Harvard researchers found it suppresses melatonin twice as long compared to green light. The blue light that comes from electronics is particularly good at suppressing melatonin, the hormone that helps make you sleepy. ![]() Speaking of TV and texting, it's also a good idea to limit screen time before bed. "But there always is an individual's own tendencies and coping strategies and baseline anxiety that is going to play into that." "It probably is going to resolve itself for most individuals," Moore says. For instance, if your insomnia is triggered by anxiety over starting a new job, it will likely go away once you have settled into work. Most of the time, insomnia resolves itself when the stressor triggering it is resolved or at least addressed. While acute insomnia can turn into chronic insomnia, it usually won't - about 75% of those with acute insomnia will recover, meaning it takes them fewer than 15 minutes to fall asleep, or who spend fewer than 15 minutes awake during the night at least five times a week. ![]() "So, their anxiety level is up and now their anxiety is actually making it harder to sleep." "Now every night going to bed they are fearful that they're not going to be able to sleep," Moore says. Imagine someone has trouble sleeping for a few nights. Having anxiety about insomnia is a major concern because it can prolong the insomnia, or even worsen it. Poor sleep habits, like not having a consistent bedtime.Stressors like a sick family member or financial concerns.Changes in your sleep schedule, like from work or travel.Major life changes like moving or starting a new job.The causes are usually psychological in nature, such as: Moore says many of her clients experience acute insomnia, typically during a time of stress or major change. ![]()
0 Comments
Leave a Reply. |
AuthorWrite something about yourself. No need to be fancy, just an overview. ArchivesCategories |