Sleep anxiety, although not a formal diagnosis, is characterised by symptoms of insomnia that are a byproduct of your anxiety. Around 50% of people with anxiety will have some sleep disturbances, whether that’s nightmares, not being able to get to sleep or waking up with an increased temperature and heart rate. When we can’t sleep because we can’t stop feeling anxious, this can create a vicious cycle.
Not getting enough sleep can make us more anxious because lack of sleep amplifies the ‘fear network’ in our brains. The parts of our brain that control our anxiety are closely linked with the parts that control our sleep-wake cycle as well. It can often feel like there’s nothing we can do to relax before bed and get a good night’s sleep. However, we’ve found some helpful strategies you can use at home without needing professional referrals or support.
Muscle Relaxation:
Jacobson created a technique in the 1930s to physically relax based on the idea that the mind will rest when the body is relaxed. This technique is still used almost 100 years later and has been researched and found to be effective in promoting sleep when we’re anxious. This technique has been developed to relieve anxiety by tensing and releasing our muscles in a particular order.
Hold four deep breaths when tensing each muscle group and relax for ten seconds. If possible, find someone who can read the steps and count the seconds to relax or tense.
Close your eyes
Dominant hand and forearm, then biceps on the same arm
Repeat on the other arm
Forehead, by raising eyebrows
Upper cheeks and nose
Jaw
Chest, shoulders and upper back
Stomach
Dominant thigh, calf and foot
Repeat on the other leg
Once you’ve done these steps, count slowly from four and open your eyes.
Medication:
Sometimes, the side effects of SSRIs or SNRIs can be that you have more trouble getting to sleep and staying asleep. If these are still helping your anxiety, taking them earlier in the day can reduce the chance of this side effect.
There are other forms of medication that you can buy anywhere and can often come in the form of gummies, called CBD gummies. When we think of CBD, we think of marijuana and worry that we might get that ‘high’ feeling. An important thing to remember is that THC is the compound that causes the ‘high’ when consuming marijuana, and CBD does not give that effect.
CBD is more effective than THC at treating insomnia. This works by helping regulate the hypothalamus, the part of our brains that controls stress. CBD can also improve the quality and quantity of sleep by ensuring our bodies progress through the normal stages of sleep and REM sleep without interruption.
Along with CBD, other natural tablets you can take daily are called Magnesium. You can increase the amount of magnesium you consume by eating more nuts, leafy greens, whole grains, dairy and soy products or taking tablets. This essential mineral in our bodies can help us fall asleep faster, sleep for longer and feel less tired during the day. Make sure that if you’re buying magnesium tablets, you choose Magnesium Glycinate, as this is better absorbed by the body, making it more effective and reducing the chances of side effects.
Let us know how you’ve got on, if you’ve used some of these techniques, and how these have impacted you!
Chellappa, S. L., & Aeschbach, D. (2022). Sleep and anxiety: From mechanisms to interventions. Sleep Medicine Reviews, 61(61), 101583. https://doi.org/10.1016/j.smrv.2021.101583
McCallie, M. S., Blum, C. M., & Hood, C. J. (2006). Progressive Muscle Relaxation. Journal of Human Behavior in the Social Environment, 13(3), 51–66. https://doi.org/10.1300/j137v13n03_04
McDermott, N. (2023, September 20). CBD For Sleep: How It Works, Benefits And Risks. Forbes. https://www.forbes.com/health/cbd/cbd-for-sleep/
Summer, J. (2021, May 20). Using magnesium for better sleep. Sleep Foundation. https://www.sleepfoundation.org/magnesium
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