Stress insomnia is one of the main health problems that many people face in their everyday life. It is a type of sleep disorder that has a direct impact on both wear and tear on the body and the risk of making mistakes and being exposed to risks on a daily basis, and this situation, in turn, can increase stress, which makes the situation worse.
In this article, we will look at both tips on how to deal with insomnia due to stress and the typical symptoms of this disorder.
Insomnia due to stress: how does it appear?
At bedtime and fall asleep, our perception of the dangers or possible problems that beset us it is very important. If there is anything that makes us think we are in a vulnerable situation, the nervous system will tend to stay on high alert, as this makes us more likely to seek a solution immediately.
Unfortunately, in Western societies, the problems usually don’t have to do with exploring the environment for nearby resources or safe places to turn to, but have to do with more abstract goals. and with many intermediate steps. For example, passing an exam next week or coming to terms with someone who lives far away.
So when it comes time to go to bed, it is not always practical to feel this restlessness, and all you can do is try to fall asleep. It is in these cases that the less miserable side of this mechanism of adaptation to the environment appears: stress insomnia.
The main symptoms of stress insomnia are the appearance of intrusive thoughts and mental images that crop up again and again in our consciousness, difficulty finding a posture in which we feel comfortable, the inability to detach our attention from a specific subject, And in extreme cases, tremors due to causes external to the temperature.
In other cases, stress insomnia manifests itself not only by trying to fall asleep, but it makes us wake up in the middle of the night without feeling particularly sleepy and not wanting to stay in bed.
Of course, these signs don’t have to be related to illness or the fact that you went to bed late, as these are factors that have a clear impact on how we sleep in the short term.
What to do to go back to sleep?
Here are some tips you can follow to start getting quality sleep. in general, to feel better.
1. Give yourself a margin
It is important to value your health and not to show that the lack of sleep is a circumstantial thing or a simple source of discomfort. Not tackling the problem makes it easier for it to get worse and worse day by day.
So, momentarily break away from those responsibilities that are not clearly urgent and spend a single day getting into the dynamics of good sleep. It involves losing several things on the first day, but in return we created the right situations to give the best of ourselves for the coming weeks. Once stress insomnia does not exist, we will be much more efficient at our tasks and waste less time.
2. Avoid using screens at night
During the hours before bedtime, avoid exposure to strong lights and screens. This way your nervous system it will not stay on like it would in the most natural daylight hours.
3. Exercise in the morning
Sport is a good way to relieve some of the stress and in this sense it is good to use it as a resource. However, at all costs avoid practicing it before dinner, or after. Otherwise, your body will still be very active when you try to fall asleep.
4. Don’t take stimulants
In any event, avoid taking any substance that significantly activates your nervous system, like coffee.
5. Practice relaxation exercises
By using these simple exercises every now and then, you will help keep your stress levels from getting too high. In them you will work in particular with your concentration of attention and your breathing patterns. the last it will serve to oxygenate you better with less effortSo, you are going to give reasons why your nervous system does not stay alert.
6. make sure your bed is comfortable
It sounds obvious, but sleeping problems are often made worse by trying to fall asleep in a bed that isn’t properly prepared, or in a place that isn’t even designed to fall asleep.
So make sure the area is big enough to stretch out well, that the sheets adjust to the temperature, and that there are no objects that limit your mobilityWhereas while you sleep you will change your posture several times.