“These practices before bedtime can help you sleep through the night,” Loomis says. Progressive muscle relaxation involves tensing groups of muscles one at a time, breathing in gently as you tense the muscles and relaxing as you exhale.They focus on slow and deliberate inhaling and exhaling for 5 minutes or so. There are different types of stress-reducing, breathing exercises.If worrisome thoughts are present, try deep breathing exercises or progressive muscle relaxation.Ease your mind by reading, thinking of something pleasant or listening to soft music. Turn off electronics, create a quiet space.
KEEPINGYOUAWAKE HOW TO
“In other patients, the anxiety makes it hard for them to fall asleep at bedtime.” How to Manage Anxiety-Related Insomnia “A lot of middle-of-the-night wakings are very much anxiety related. Loomis says most patients she sees with anxiety-related insomnia have trouble sleeping through the night. “You have insomnia and it leads to anxiety, or you have anxiety and it causes insomnia. “Often, it’s a feedback loop causing the issue,” Loomis says. You may be diagnosed with insomnia if you have difficulty falling or staying asleep at least three nights a week.Īnxiety and insomnia can become a vicious cycle, says Brittany Loomis, CNP, a University Hospitals nurse practitioner specialist in sleep medicine. with racing thoughts that make it difficult to fall back asleep. You might toss and turn for what seems like an eternity or wake up at 3 a.m.
These feelings are a common cause of the sleep disturbance known as insomnia.Įveryone has a poor night’s sleep sometimes. If stress or anxiety keeps you up at night, you’re not alone.
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