When it comes to maintaining good health, sleep is just as important as nutrition and exercise. Health experts typically recommend getting at least 7 to 8 hours of sleep each night to promote good health. Yet a huge hindrance to getting that much-needed rest during the night is what we know today as ‘sleeping disorders‘ which tend to be very common amongst adults.
Sleeping disorders are conditions that get in the way of getting a good night’s rest. They impair our natural ability to sleep, which can negatively impact our health long-term. The most common form of sleeping disorder is insomnia. There are at least 80 different types of sleeping disorders and some of the most common types are sleep apnea, insomnia, narcolepsy, and restless leg syndrome, to name a few.
Our bodies are known to work like a machine, facilitating self-repair and natural immunity. It is resilient to a certain extent, with its own armor against various stresses and diseases. Yet just like a machine, it needs regular maintenance and downtime. We mostly get that from getting sufficient rest during the night, making sleep an indispensable part of health.
On top of sleeping disorders, a variety of factors can also likely influence our sleeping habits, such as the use of the internet late at night, bathroom habits, caring for a newborn baby, and most physical discomforts which are common to older adults.
Lack of sleep can lead to daytime sleepiness, fatigue, impairment of cognitive abilities, memory problems, anxiety, and depression. Over time, it could also largely contribute to the development of diseases such as heart problems, diabetes, and obesity, among others. Indeed, sufficient sleep is necessary in maintaining good health.
What Is the Relationship Between Anxiety and Sleep?
Sleep makes up one of the three important pillars of health. The other two are nutrition and exercise, which are equally critical. Altogether, the balance among these three factors is foundational to the body’s vitality and nourishment.
Among insufficient sleep’s several effects on our health are the potential build-up of anxious thoughts and feelings. It doesn’t come as a surprise that anxiety is frequently linked with sleeping disorders. They can form a vicious cycle as anxiety makes sleeping more difficult, whereas not getting enough rest and sleep can lead to the development of anxiety disorders.
Feeling anxious is a natural and human thing. For one, anxiety is an emotion. Our body naturally alerts us when it perceives an imminent threat, enabling us to protect ourselves. Anxiety disorders, however, are a different type of condition that adversely affects our mental health. They are classified as a group of mental health illnesses that cause a constant sense of fear and panic. Anxiety disorders may also physically manifest as increased heart rate, heart palpitations, muscle aches and spasms, shortness of breath, headaches, digestive problems, and dizziness, among others.
Anxiety can affect people both physically and emotionally. It can impact a person’s ability to think, concentrate, and may cause sudden mood swings to surface. Anxiety disorders may also become intensely severe such as the case with panic attacks or panic disorder, a type of anxiety disorder that interferes with a person’s everyday life and prevents them from functioning normally. When panic attacks surface, a person could feel so overwhelmed and distressed, making it physically impossible to take control of themselves. This isn’t an ideal scenario for thriving in one’s personal or professional life. Thereby, most people who experience anxiety disorders do their best to anticipate and avoid situations that can trigger fear and induce worry. But this constant state of anxiety could live with them permanently as well, which is why anxiety disorders often co-exist with other mental health issues like depression. Data from the Anxiety and Depression Association of America (ADAA) indicates that half of the people with depression are also diagnosed with anxiety disorder.
How to Get Rid of Anxiety So You Can Sleep Better
There are several types of anxiety disorders, namely panic disorder, generalized anxiety disorder, social anxiety disorder, obsessive-compulsive disorder, post-traumatic stress disorder, and various phobias.
Getting rid of anxiety is necessary for restoring well-being, and managing it could dramatically improve your sleep quality as well. Here are some tips to help you navigate anxiety and manage it to improve your health and sleep.
1. Try Clearing Your Mind Before Bedtime
Stimulating your brain further by using the internet late at night could hamper your sleep. If you’re the type to constantly worry, using gadgets won’t help much put your mind at ease to get ready for rest. Why not grab a piece of paper and write the things that’s on your mind? If you’re worried, create a to-do list early in the evening to prepare your mind for the next day, but try not to bring your thoughts to sleep with you, or this will keep you up all night. Putting your thoughts on paper could relieve anxiety.
2. Establish A Regular Bedtime Routine
Creating good nighttime habits could dramatically aid in your sleep. From having a nighttime routine to going to bed at the same time every night, it sets your body up to naturally slow down and get ready to doze off at a particular time.
3. Avoid Caffeine as much as possible
Stimulants such as coffee and tea, or even taking heavy meals just a few hours before bedtime should be a no-no. This not only hampers digestion but also causes insomnia which could further delay your sleep. Should you drink coffee and other caffeinated beverages, it’s best to have them in the morning or early noon, so their stimulating effect won’t linger until your bedtime hour.
4. Movement Helps
Getting regular exercise is healthy for your body and mind. It causes the release of natural brain chemicals that induce positive emotions, mood, and enhances your overall well-being. Exercise also helps your body fight your risk of developing heart diseases, manage blood sugar levels, and help you maintain a healthy body weight. Moderate exercise during the day can enhance your sleep quality by reducing sleep onset, which is the time it takes for a person to fall asleep during the night.
5. Create An Optimal Sleeping Environment
Creating an environment conducive for sleep could massively improve sleep quality. Use blackout curtains to keep environmental noise to a minimum, improve your room temperature by not making it too hot or too cold, and keep your room dark enough, quiet, and comfortable for sleeping. These all go a long way to prepare your mind for a restful night.
6. Relaxation Techniques
Try some relaxation techniques to prepare your body for bedtime. These may be getting a warm bath, practicing breathing exercises, following a guided meditation, or listening to soothing music, whichever works best for you.
Invest time and effort in improving your sleep quality and it will massively pay off in the long run in terms of your health and well-being. Quality sleep can also minimize the build-up of anxious thoughts and help prevent the onset of mental health illnesses.
It’s time to look after your overall wellness so you can live your healthiest life amidst life’s constant pressure and demands. Thrones Health, a discreet telemedicine company could aid in your pursuit for wellness. Offering personalized treatment for men’s sensitive health concerns, we make it accessible, inclusive, and convenient for you to thrive.
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