Sleep better, feel better
These useful tips can help you get some much needed beauty sleep
Have you been having trouble sleeping and suffer from its impending effects the next morning? Does your mind take off in all directions the moment you hit the sack? If yes, you might be dealing with anxiety without even knowing it!
According to Steve Orma, a clinical psychologist based in San Francisco, anxiety tends to disrupt our sleep and cause insomnia. But of course, we already knew that. The big news is that since anxiety is actually triggered by one’s own thoughts and emotions, there are ways you can think your way through and get some much-needed sleep. Just follow these simple steps that’ll help alleviate your anxiety. They are free, easy and devoid of any side effects!
Find out what is worrying you:
Anxiety is often caused by stressors which are things that we — knowingly or unknowingly — might be worried about. The first thing is to try and identify your stressors. At times, insomnia may be caused by the fear of insomnia itself. At other times, there might be something in your personal or professional life that you aren’t satisfied with. Identify whatever it is that’s bothering you and start resolving the matter.
Get up and get around:
Most people consider it easier to stay in bed and wait for sleep to come but Orma begs to differ. “Because they are still in bed, people start to subconsciously associate being in bed with being awake,” he explains. This means that lying down becomes counterproductive and can actually make you more anxious about not being able to fall asleep. The ideal thing to do is to get up, walk around or change rooms if you wish.
Shed the negativity:
According to a research carried out by the Journal of Psychological Science, if your mind is filled with negativity and stressors (job, relationships or other things) then address the worries in physical form and throw them away. Write them down on something tangible and then throw it away or deal with it the next day. Another good way to release frustration is by working out. Exercise also tires one out mentally and physically, making it easier to fall asleep at night.
Change your bedtime:
Most people assume that having a set bedtime will condition their body to rest when that time comes. While this indeed helps some people, having a nighttime routine doesn’t always come that easy. In this case, it might not be anxiety keeping you up but the fact that you are not tired enough to fall asleep. Changing your bedtime may take an hour off your schedule but will definitely guarantee better sleep.
Indulge your mind in other activities:
If all else fails, try reading a book, drinking some green tea, listening to music or practicing meditation. You must, however, stay away from your phone or laptop and TV sets as the blue rays will only keep you up for longer. Moreover, anxiety and insomnia are normal and treatable so don’t worry about your condition. If it persists, seeking professional help might prove fruitful.
Work on your sleeping problems with Dr Orma
If you are constantly dealing with lack of sleep owing to insomnia and anxiety then buy a copy of Dr Steve Orma’s book titled Stop Worrying and Go To Sleep: How to Put Insomnia to Bed for Good. The 77-page book is an essential guide to overcome insomnia — from improving sleep to tackling insomnia-related worries. Being affected by insomnia himself and effectively carrying research on the matter, Orma has talked about how unpleasant poor sleep can be and how it can negatively impact your energy and mood.
Published in The Express Tribune, Ms T, March 8th, 2015.
According to Steve Orma, a clinical psychologist based in San Francisco, anxiety tends to disrupt our sleep and cause insomnia. But of course, we already knew that. The big news is that since anxiety is actually triggered by one’s own thoughts and emotions, there are ways you can think your way through and get some much-needed sleep. Just follow these simple steps that’ll help alleviate your anxiety. They are free, easy and devoid of any side effects!
Find out what is worrying you:
Anxiety is often caused by stressors which are things that we — knowingly or unknowingly — might be worried about. The first thing is to try and identify your stressors. At times, insomnia may be caused by the fear of insomnia itself. At other times, there might be something in your personal or professional life that you aren’t satisfied with. Identify whatever it is that’s bothering you and start resolving the matter.
Get up and get around:
Most people consider it easier to stay in bed and wait for sleep to come but Orma begs to differ. “Because they are still in bed, people start to subconsciously associate being in bed with being awake,” he explains. This means that lying down becomes counterproductive and can actually make you more anxious about not being able to fall asleep. The ideal thing to do is to get up, walk around or change rooms if you wish.
Shed the negativity:
According to a research carried out by the Journal of Psychological Science, if your mind is filled with negativity and stressors (job, relationships or other things) then address the worries in physical form and throw them away. Write them down on something tangible and then throw it away or deal with it the next day. Another good way to release frustration is by working out. Exercise also tires one out mentally and physically, making it easier to fall asleep at night.
Change your bedtime:
Most people assume that having a set bedtime will condition their body to rest when that time comes. While this indeed helps some people, having a nighttime routine doesn’t always come that easy. In this case, it might not be anxiety keeping you up but the fact that you are not tired enough to fall asleep. Changing your bedtime may take an hour off your schedule but will definitely guarantee better sleep.
Indulge your mind in other activities:
If all else fails, try reading a book, drinking some green tea, listening to music or practicing meditation. You must, however, stay away from your phone or laptop and TV sets as the blue rays will only keep you up for longer. Moreover, anxiety and insomnia are normal and treatable so don’t worry about your condition. If it persists, seeking professional help might prove fruitful.
Work on your sleeping problems with Dr Orma
If you are constantly dealing with lack of sleep owing to insomnia and anxiety then buy a copy of Dr Steve Orma’s book titled Stop Worrying and Go To Sleep: How to Put Insomnia to Bed for Good. The 77-page book is an essential guide to overcome insomnia — from improving sleep to tackling insomnia-related worries. Being affected by insomnia himself and effectively carrying research on the matter, Orma has talked about how unpleasant poor sleep can be and how it can negatively impact your energy and mood.
Published in The Express Tribune, Ms T, March 8th, 2015.