For some, drifting off to sleep at night is as easy as closing their eyes and counting to 3. For others it can be an endless episode of tossing, turning and looking at the clock all night. This blog will take a close look at some of the main issues that people face when dealing with stress induced insomnia. We will look at some holistic approaches to managing anxiousness and the role of medications like nitrazepam 10mg in resetting the circadian rhythm.
It is important for people who suffer from the condition of insomnia to seek treatment if they notice that it is affecting their waking life in any negative ways. Small issues like minor memory lapse or slightly impaired motor skills can have much larger and sometimes devastating consequences if left untreated.
Why Your Body Interprets Stress as Danger
Not getting enough sleep can be a dangerous situation, or at least that’s what the physiological body believes, and it will respond accordingly. While lying in bed and stressing about not getting enough sleep, your body is releasing cortisol due to the stress, which in turn keeps the body and mind alert with the” fight or flight” response. This is part of the vicious cycle that leads to insomnia.
To counter this biological signal, a person must manually engage their parasympathetic nervous system. Doing a “4-7-8 breathing” technique is one of the best methods for this: inhale with the nose for four seconds, then hold breath for seven seconds, and breath out with force from the mouth for eight seconds. Do this cycle 4 times to notify safety to the mind. This technique acts like the bodys primary “brake pedal” for stress, through stimulation of the Vagus nerve.
Physiological Hyperarousal: The Physical Tension That Blocks Rest
External stress and the rise of cortisol will make it extremely difficult to get restorative rest. Stress often manifests physically as a racing heart, tight muscles, or clenched jaw, making it physically impossible to relax. One way to ease this type of stress is to perform a “body scan” type of meditation.
When comfortable, start by focusing on the toes, wiggle them a bit, stretch them and move them slowly, next try focusing on the foot in general, roll the ankle both ways slowly and deliberately, along with stretching. Continue this process all the way up to the scalp, moving every single muscle along the way. This will mentally quiet and calm the mind while exhausting the muscles and prepare them for rest and recovery.
Cognitive Rumination: The “Inability to Shut Off” the Brain
Sometimes it’s the worries and concerns of the day, or what is to come in the next few days, that keeps the mind awake. The stress that comes from unfinished business, either personal or work, can be a large factor in sleeplessness for many. These concerns and stresses produce cortisol, keeping the mind awake in a negative and endless thought loop, which in turn adds more stress and even more cortisol.
For some, the practice of keeping a “worry journal” helps. Two hours before wanting to be asleep, try writing down the days issue and next to that the next action or step in the process, like “Pay bill on Friday” or “Emai boss about project”. Tell yourself “it’s written down to be taken care of later”. These issues are now “saved” on paper and can be tended to without further worry.
Conditioned Insomnia: Why Your Bed Triggers Panic
Chronically staying awake in a state of negative rumination, trains the brain to equate the bed with worry or stress. Eventually creating a negative psychological association with attempting to sleep. Some people find using medications like nitrazepam 10mg from sources like health express UK, are good for short term use and breaking this cycle. Sleeping pills should only be used sparingly and for short periods of time, to readjust the body’s natural circadian rhythm and break the association between sleep and stress.
For some the natural method of the “20 minute rule” works. If attempting to sleep has not succeeded within 20 minutes; leave the bed, go to a dimly lit room and read a boring book or find something to distract you without overly engaging the brain. When the drowsiness of pre-sleep is felt, make another attempt at some shut eye.
Sleep Effort Syndrome: The Paradox of Trying Too Hard
Regularly not being able to get enough sleep can cause anxiousness to build up the closer it gets to bedtime. When this happens, it is important to realise it early on and take preventative measures. A good way to do this is use the last hour before planned sleep to prepare the body for rest. Reading a book, taking a hot shower or having a warm cup of cocoa can all help prepare the body and take the mind away from any negative thoughts.
If sleep is still illusive, make an attempt at “just resting the body”. This can be done by forgetting the original task and aligning current efforts with a different task that may have a similar outcome. Lay down with the eyes closed and tell yourself “I am just going to rest my body, even If I don’t sleep”. By removing the pressure to perform, it will often lower the defences enough for sleep to take over.
Squaring the Circle
As outlined, breaking the viscous cycle of anxiety induced insomnia can be challenging without the proper help. For some, natural techniques alone will be enough to restore a sense of calm at bedtime. For others, combining these techniques with medication will be required to get back on track. When natural methods are done alongside approved medications like nitrazepam 10mg, the effects can be instant. Taking medication for a short period of time allows patients to manage their anxiety and get the deep restorative sleep they need.
Getting sufficient rest is vital to both physical and mental health and it is important not to view sleep as a nightly obstacle but rather a chance to restore and prime the body for the next day. Find out more at health express UK.
