Sleep Anxiety And Everything About It!! – Natural Anxiety Treatments

Researchers worldwide have clearly stated that there’s a clear connection between lack of sleep and anxiety. And according to a recent study, this fact is further strengthened as it clearly showed that a sleepless night could raise anxiety by up to 30%

Moreover, the same study also suggests that deep sleep is one of the best ways to relieve anxiety.

So, the answer to the question – can sleep help with anxiety? Is a resounding YES!!

But don’t take our word for it…. let’s look at some more evidence, starting with….

DEEP SLEEP PROTECTS AGAINST ANXIETY

 

Researchers asked a group of 18 students to watch emotionally unsettling videos after a full night’s sleep and after a sleepless night, as they wanted to measure the levels of anxiety.

After each viewing, the participants were asked to complete a questionnaire called the state-trait anxiety inventory.

The scientists involved also used functional MRI and polysomnography to scan the participants’ brains who had a full night’s sleep to identify the various sleep stages.

The scans mentioned above clearly showed that the brain area known as the medial prefrontal cortex got deactivated after a sleepless night. Previous studies have shown that this brain area reduces anxiety.

Furthermore, the study also found that anxiety levels plummeted drastically after a full night’s sleep. This drop in anxiety level was seen more profoundly in participants who spent more time in the deep and slow-wave stage of sleep.

Deep sleep restores our brain’s prefrontal mechanism that regulates our emotions, thus lowering physiological and emotional reactivity and preventing anxiety escalation.

Let’s look at another study!!

 

SLEEP AS A CLINICAL RECOMMENDATION TO CURE ANXIETY

 

So, the researchers in the previous experiment tried to replicate their findings and decided to carry out further experiments, this time on 30 people and an online survey of 280 people.

The experiment results clearly showed that people who experienced more deep sleep had the least anxiety the morning after. Furthermore, the online survey confirmed that the quality and amount of deep sleep a person got predicted their anxiety levels the following day.

The researchers concluded that deep sleep might be a natural anxiolytic (anxiety inhibitor) as long as one gets it every night.

Not only that, but the study’s lead author also suggested that good sleep should be a clinical recommendation in treating patients with anxiety disorders.

Now that we have established whether sleep can help with anxiety, let’s look at the treatments available for sleep and anxiety!!

 

TREATMENT OPTIONS FOR ANXIETY AND SLEEP DISORDER

 

If your inability to sleep is directly related to your anxiety, your doctor might recommend psychotherapy, medication, or both. Your treatment will depend on the severity of your symptoms, and the specialist might choose to treat your insomnia and anxiety separately or both at the same time.

Some anxiety medication that helps with sleep as well includes benzodiazepines and antidepressants.

And the type of drugs your psychiatrist prescribes will depend mainly on your age, health, symptoms of insomnia, and several other factors.

• Sleep Aids:
  

  These (prescribed) medications include eszopiclone, zaleplon, zolpidem, and zolpidem ER. They help patients to fall and stay asleep, although they can be habit-forming.

• Benzodiazepines:
  

  This class of drugs include alprazolam, diazepam, clonazepam, and lorazepam. These medications are only used if the symptoms are severe ad is usually prescribed at the lowest possible dose for the shortest duration as they can be habit-forming.

• Antidepressants:
  

  While some antidepressants like selective serotonin reuptake inhibitors (SSRIs) and serotonin-norepinephrine reuptake inhibitors (SNRIs) can cause sleep problems, there are others like trazodone and doxepin, which when used at lower doses can help induce sleep.

• Melatonin-like medications:
  

  Such drugs like ramelteon mimics a natural substance in your body known as melatonin, which is responsible for regulating your sleep-wake cycle. In some instances, your psychiatrist and psychologist can recommend therapy to manage your anxiety and sleep problems resulting from that. The most common form of treatment is cognitive behavioural therapy (CBT).

There are mainly 2 forms of therapy for anxiety:

 

• Exposure Therapy:
  

  This type of therapy involves exposing you to your source of anxiety in a controlled way so that you can overcome your fears. Your therapist will guide you with helpful tips on how you can relax and stay calm while facing your fears.

• Cognitive Restructuring:
  

  In this method, your therapist will work with you to target your distorted thoughts, leading to anxious feelings.

They will help you weigh the pros and cons of thinking and acting in a particular way and will help you think of new ways to view a situation.

• Cognitive Behavioural Therapy:1 or (CBT – 1): This is especially for patients who have difficulty falling and staying asleep.

This mode of therapy focuses on identifying and correcting thoughts and behaviours that fuel sleep disorders while at the same time helping you to develop healthier sleep habits.

HEALTHY LIFESTYLE TIPS TO MANAGE ANXIETY AND GET A GOOD NIGHT’S SLEEP

 

• Exercise Daily

Daily exercise has proven to improve both sleep duration and quality. If you notice that you’re experiencing night-time anxiety, then exercising during the early or late afternoon can help you feel sleepier.

Not only that, exercise doesn’t only improve the quality of sleep but has been clinically proven to reduce anxiety symptoms.

• Create a Sleep Schedule

If you want to keep your circadian clock in check, then creating a sleep schedule can go a long way.

If you keep your sleep and wake cycle around the same time every day, you might find it easier to fall asleep at night.

• Stay Away from Stimulants Before Bed

Stimulants of any kind can worsen anxiety symptoms. Moreover, as stimulants increase body activity, taking them before bed can make things difficult for you to fall asleep.

According to experts from all over the planet, stimulants like cigarettes, caffeine, and alcohol can have a negative impact on your sleep, and thus it is better to steer away from them before you hit the sack.

• Turn Off Electronics

Simply ditch electronics when you get to bed. According to a 2017 study conducted on 350 adult participants, the use of electronics after bedtime was related exclusively to the amount of time it took to fall asleep.

Why? It is because the artificial blue light from electronics suppresses the sleep-inducing hormone in our body known as melatonin, thus making it harder for you to fall and stay asleep.

• Get Comfy

Mattresses and pillows in your bedroom should be comfortable and support your body and sleeping style. Remember, your bedroom is your own, and making it as much comfortable, safe, and cosy as possible can make a massive difference for your night-time anxiety.

MAKE SURE TO INCLUDE THESE IN YOUR EVERYDAY DIET

 

Scientists from all around the globe will agree that healthy nutrition plays a vital role in setting up the foundation for better sleep and emotional stability.

Following are some of the more essential minerals and vitamins to help with sleep and anxiety:

• Vitamin D

This vitamin, also referred to as the ‘sunshine vitamin,’ influences sleep quality and sleep quality. Studies have shown deficiency of Vitamin D leads to overall less sleep and also more disrupted sleep.

Research also shows that lower levels of Vitamin D can be directly correlated with depression and anxiety disorders.

Vitamin D can be found in egg yolks, oily fish, and fortified foods, although this vitamin’s primary source is the sunlight.

Make sure to add these food items to your diet if you want to avoid sleep and anxiety disorders!!

• Vitamin E

This is an antioxidant that helps us to combat a syndrome called restless leg syndrome, thus allowing sufferers to fall asleep.

Studies also reveal that it helps relieve hot flushes and night sweats in the case of menopausal women and help them have a good night’s sleep.

It can be found in many food sources, but mainly in dark leafy greens, fish, nuts, seeds, and fruits.

• B Vitamins

According to research, the right amount of Vitamins B3, B5, B6, B9,and B12 can help achieve deep sleep at night.

This is because they play a crucial role in regulating our body’s level of the amino acid tryptophan, which helps produce sleep-inducing melatonin.

Besides the point mentioned above, B Vitamins also show pronounced benefits on mood symptoms related to depression and anxiety.

These vitamins can be found in foods like leafy greens, fishes like salmon and trout, red meat, organ meats (liver), eggs, dairy products, etc.

• Magnesium

Magnesium is also known as the “relaxing” mineral, which helps us to understand its importance to sleep. It settles down the nervous system and relaxes worn-out muscle tissue, thus promoting more profound and longer sleep.

Moreover, since magnesium regulates the hypothalamic-pituitary-adrenal (HPA) axis, which facilitates our stress response, magnesium deficiency correlates with stress disorders.

So, make sure to include these foods in your diet to optimize your magnesium levels: green leafy vegetables, raw cocoa, avocado, bananas, cashews and almonds, legumes, whole grains, and salmon.

• Zinc

According to a study conducted on a group of sleep-deprived students, an inversely correlated relationship between serum zinc levels and mood disorders, such as depression and anxiety, was seen.

Another study on the effect of zinc supplementation conducted on a group of ICU nurses showed a simultaneous improvement in serum zinc levels and sleep quality. This means that zinc supplementation could now be associated with better sleep quality.

Some of the common sources of zinc are beef, chicken, lamb, pork, crab, lobsters, almonds, peanuts, eggs, dairy, legumes, etc.

BONUS INFORMATION: SOMETHI
NGS YOU CAN DO TO REDUCE ANXIETY BEFORE SLEEP

 

• Meditation

This form of mindfulness is your answer to how to reduce anxiety before sleep. This is because there’s clear evidence that even one session can help reduce anxiety.

Hence, meditating right before you hit the hay for the night can be an excellent way to reduce night-time anxiety.

• Deep Breathing

This yet another great way to reduce anxiety before sleep. Deep breathing slows down your rate and improves blood pressure. So, if you have a panic attack at night, try deep breathing to stem the attack.

• Grounding

Grounding is one of the best ways to keep yourself present at the moment. Grounding techniques include sensitive and cognitive awareness, like saying today’s date out loud or touching an object.

Doing this before you go to bed can help bring you back to the present moment so that you can fall asleep quickly.

• Develop a To-Do List

If you notice that your anxiety is triggered by worrying about your daily activities, you may find anxiety spiking more at night.

Creating a to-do list for the next day can go a long way in taking away some of that anxiety at night.

SO….. IN CONCLUSION …..

Can sleep help with anxiety? Hopefully, this article has provided enough evidence in support of this proposition. Moreover, following the tips given above, which includes specific dietary and lifestyle changes, you can alleviate your anxiety symptoms at night and will also be able to get a good night’s sleep.

However, if you notice the symptoms are becoming severe, don’t hesitate to consult a specialist who is certified to prescribe medications and therapies that have also been mentioned in this article.