Astonishingly, there are in excess of 40 million Americans who endure long-term ailments in terms of their sleep. The National Institutes of Health also note that joining that substantial figure, there are around 20 million more people who claim intermittent sleeping issues too, and that’s merely touching on U.S. citizens!
One of the most prevalent causes of interruption with sleep is indeed anxiety and stress; it can result in other problems being worsened as well.
As we go on, you’ll discover the relation that sleep deprivation has with anxiety and depression. We’ll also look at ways in which you can help to overcome this and gain back that precious, high-quality sleep in your life because there is only so long you can go without good sleep before you start to suffer ill-health.
The chicken or the egg?
Many people wonder whether its anxiety that causes sleep issues, or if it’s the other way around, with the final consequence peaking with depression. Well, the truth is that it can be either one. Essentially, anxiety instigates complications with sleep, while experts are aware of the fact that those who suffer deprived sleep can often experience anxiety problems.
Studies have discovered that not getting enough sleep can be one a chief contributor to anxiety difficulties. This is because when you’re tired your brain becomes unable to function correctly. Not only this, your attention span reduces along with your concentration. Additionally, your reasoning struggles and your memory is affected, No Panic state.
What are the dangers to health?
Not getting enough sleep carries a range of potential risks which go far beyond merely feeling like you could do with a nap. Restlessness at night is more than capable of causing a poor in day-to-day life, as well as heightened risk of injury, and other health-related issues.
What’s more, sleep deprivation and resulting bouts of anxiety and depression can be met with serious health risks such as:
· Heart disease
· Heart failure
· Irregular heartbeat
· Heart attack
· High blood pressure
How to overcome sleep deprivation
Are you aware of changes in the quality and amount of sleep you are getting? If there’s a lack of sleep and you’re struggling to find sound slumber on a regular basis, it’s certainly worth booking an appointment to see one of the following:
- Primary care physician
- Mental health professional
- Sleep disorders clinic
By gaining the insight that these professionals have on your situation, it can help to alleviate problems you’re suffering.
You may be given some options to choose from when it comes to treatment, from medicine to cognitive behaviour therapy, depending on the issues that you are suffering from individually.
When discussing treatment for an anxiety disorder, sufferers may undergo relaxation techniques, medication or cognitive behaviour therapy. Again, depending on the root of your problem, medical experts will be able to offer a route for recovery.
How to avoid/reduce anxiety, depression and gain better sleep
There are several insightful tips you can take on board and use to your advantage to minimise or rid yourself of if you are coming to terms with sleep-induced anxiety and/or depression.
Here are some of the most useful:
- Talk to someone
- Make priorities in your to-do list
- Play music
To achieve better sleep, you can adopt these pointers:
- Prioritise sleeping in your schedule. Make sure you have the daily recommended seven to nine hours available to sleep sufficiently.
- Set an alarm (if needed) to wake up at the same time every day; weekends included.
- Set up a reliable, on-going, relaxing routine at bedtime.
- Minimise or eradicate stimulants such as caffeine and nicotine at least eight hours before bed. Ideally cut them out completely.
- Reduce smart device and TV use and switch screens off two hours before bed.
- Create a sleep-inducing haven in the bedroom. It should be cool, dark, and quiet. Ensure your mattress and pillows are optimal for your comfort too.
- Regular exercise will help you sleep better, but leave a space between finishing your exercise and sleep; around two to three hours. bedtime.