Will I Ever Sleep Properly Again?
Sleep problems are a common complaint. The question is the cause. In the case of anxiety and depression, it’s not quite clear if sleep problems cause the anxiety or depression or vice versa. No matter which came first, you can take some steps to ease your anxiety or relieve your depression in order to sleep properly.
If you spend night after night tossing and turning and unable to get to sleep and stay asleep, you may begin to wonder if you’ll ever have a good’s night sleep again. While it may seem impossible, you can sleep properly again if you work on it.
Anxiety and Sleep Problems
Anxiety can make sleep difficult because you are often overthinking things, making it difficult for you to shut down and fall asleep. Anxious feelings can also cause you to wake up at night.
This is because your mind is overrun with threatening scenarios and worries about the days, weeks, or even months ahead of you. Your mind may become preoccupied with finding solutions to your problems. As your mind is racing, the cortisol in your body is rising and staying at high levels, making it impossible for you to get a restful sleep.
Working on your anxiety can help reduce your brain activity and bring the release of your stress hormone—cortisol—back to normal so you can fall asleep and stay asleep. Your anxiety is the result of your own negative thinking and irrational thoughts.
You can work on reducing anxiety by changing your negative thought patterns. Constant negative thinking is an endless, vicious cycle that raises emotions and keeps your mind racing both night and day. While this is exhausting, you still cannot sleep.
Depression and Sleep Problems
While not being able to sleep doesn’t cause depression, a lack of adequate rest can play a role in it, and the two often go together for many people.
The symptoms of depression include anxiety, feelings of hopelessness, ongoing sadness, and a loss of interest in things you once enjoyed. It is a mood disorder that affects every aspect of your life, including your ability to work, your eating habits, your thoughts, and how well you sleep.
Both depression and insomnia are treatable, so you can get back to sleeping properly.
Change Your Thinking to Sleep Better
Ruminating, or needless worrying, is a common issue in both anxiety and depression and affects how well you sleep. This type of over thinking and constant worrying takes a lot of mental energy and solves nothing. It does negatively affect your ability to solve your problem, which leads to a constant low mood and worried state.
There are steps you can take to stop the ruminating, ultimately causing anxiety and depression. You must begin to create a positive attitude about yourself and your worth. When you have confidence in yourself, you are better able to deal with life’s ups and downs.
It takes practice to change your mindset and develop a positive attitude about yourself and your life. You’ll need to learn breathing techniques and other tools to help you overcome your anxiety. It’s also important to understand that everyone experiences stress and anxious moods, but it’s how a person chooses to deal with these issues that makes the difference in whether it develops into a problem with anxiety or depression.
To be successful, you have to realize your own self-worth and that you are capable of taking care of any problem that arises. If you tell yourself you’re not good enough or believe others have a negative opinion of you, then your mood and actions will reflect that.
Relaxation techniques used at night can help you shut your mind down and ease the muscle tension that is common with anxiety, so you can shut down, relax, and go to sleep.
In some cases, you may need medication to help you sleep or to help with your anxiety as you work through it, but medication should only be used temporarily as the real change happens within you. It does take time to make these changes, but it can be done and you can get the sleep you need.