Anxiety and sleep disorders go hand in hand. Poor sleep causes anxiety and anxiety causes poor sleep. In fact, it’s likely not a coincidence that the number of Americans suffering from long-term sleep disorders and the number of Americans diagnosed with anxiety disorders every year are the same: 40 million.
It is currently estimated that 1 in 4 people experience sleep difficulty, including falling asleep, staying asleep, experiencing restless and unsatisfying sleep.
Did you know? A sleepless night is known to cause a rise in anxiety by 30%.
Sleep problems affect how we function emotionally, mentally and physically. Poor sleep causes people to become more irritable, feel depressed and problem solve less effectively.
When poor sleep escalates into sleep deprivation, things deteriorate even further, negatively affecting our emotional functioning, overall mood, and anxiety level. Once we become disconnected from our emotions, our anxiety gets worse.
So, what is the solution to this vicious sleep-and-anxiety cycle?
1. Create a Sleep Routine Before Bed
It’s important to have good sleep hygiene for our mental health. Two hours before you go to bed, focus on relaxing and decompressing. Stay away from intense exercise in the evening or watching the evening news or movies with violence. Also avoid alcohol and caffeine in the evening.
2. Activate Your Senses
Stimulate your Parasympathetic Nervous System, your “rest and relax” nervous system, by activating your 6 senses: put a candle on, use your favorite bubble bath, do a foot massage bath, drink warm milk, or cuddle a pet.
3. Unload All Your Stress and Worry
Worry is the fear of the future and can keep you up at night. Journal in a book, talk to a supportive friend, anything you can do to unload your stress and worry for the day.
For many more tips and strategies on how to decrease your anxiety and improve your mental health, check out my latest book The Instant Anxiety Solution. For more information, go to www.michellebiton.com or follow me on Instagam @bitonmichelle.
Michelle Biton is a Health and Wellness Coach and Educator. She holds a Bachelor’s Degree in Psychology, Master’s Degree in Holistic Nutrition and a Certificate in Kinesiology, Health and Fitness Studies. She has been invited to write for the Encyclopedia of Natural Health, Alive Magazine, a variety of online publications, and has been featured on various television, radio shows and magazines as a health and fitness expert. She is the author of The Instant Anxiety Solution.
