Really bad anxiety at night

Why do you get anxiety at night?

It’s bedtime, and not a creature is stirring…except for your racing mind, that is. Why is it that even after a relatively anxiety-free day, our minds sometimes go into overdrive when our heads hit the pillow?

Why does it happen at night?

Anxiety is a normal human emotion characterized by feelings of nervousness and worry. You may find yourself experiencing anxiety during stressful situations, such as a first date or job interview.

Sometimes, though, anxiety may linger around for longer than usual. When this happens, it can interfere with your daily — and nightly — life.

One of the most common times when people experience anxiety is at night. Many clinical trials have found that sleep deprivation can be a trigger for anxiety. Historically, research also suggests anxiety disorders are associated with reduced sleep quality.

When you lie down at night to unwind, your brain turns to all of the worries it didn’t have time for during the day. Frequently, this anxiety revolves around worries you can’t solve in the moment.

Chronic daytime stress puts your body into overdrive and taxes your hormones and adrenal system, which are directly linked to sleep — so sleep troubles may be a red flag telling you to address stress during your waking hours.

Nighttime anxiety can trigger a vicious cycle: A bad night’s sleep leads to exhaustion the next day and disrupts your body’s natural rhythms.

Symptoms

There are many symptoms of anxiety. Everyone experiences anxiety differently. Symptoms can happen anytime of the day, morning, or night. Common symptoms of anxiety include:

feelings of nervousness, restlessness, or worry
trouble concentrating
trouble falling asleep or staying asleep
gastrointestinal problems

Sleep issues and anxiety seem to accompany one another. Lack of sleep can be an anxiety trigger, while anxiety can also lead to a lack of sleep.

According to the Anxiety and Depression Association of America (ADAA), over 50 percent of adults say their anxiety levels affect their ability to get to sleep at night.

There’s very little scientific research on nighttime anxiety. Still, there are many reasons why your anxiety may be worse at night.

You may feel that your mind is racing, and you can’t stop your thoughts. You may be focused on the worries of the day or anticipating things on your to-do list for the next day.

Settle into your routines

When it comes to sleep, routine is your best friend.
Eating at the same time every day helps regulate your circadian rhythms.
Eating breakfast signals that it’s time for your body to wake up.
Regular daytime exercise releases endorphins and decreases levels of cortisol, the hormone behind stress.
Going to bed at the same time every night teaches your body to get sleepy around the same time.
But if you want to lessen nighttime anxiety, it’s still important to implement a specific nighttime routine.

Try quiet, tech-free activities that reduce your cortisol levels and help ease you into sleep, such as:

Taking a bath.
Reading a book.
Journaling.
Doing yoga stretches.
Try these pre-sleep snacks

If you’re worried you’ll be too worried to fall asleep, head off nighttime anxiety with these all-natural tricks:

Drink tart cherry juice or eat a bowl of tart cherries. Studies show that tart cherry consumption can help you sleep for up to 85 minutes longer because they’re a source of melatonin, a sleep aid that reduces inflammation in the body.
Make a mug of chamomile tea. This ancient herbal tea has been clinically shown to help reduce anxiety and promote sleep.
Pop a Brazil nut or two. These big, buttery tree nuts are one of the world’s best sources of selenium, which can help your thyroid run smoothly and thus aid in sleep. Just two Brazil nuts have been shown to be as helpful as a selenium supplement.
Try not to consume caffeine late in the day, whether in coffee or elsewhere.

Put your phone to bed

Just say no to scrolling before bed — the practice of taking in a barrage of bad news online. And if anxiety keeps you awake or wakes you up, resist the temptation to break this rule and start using your phone. Your phone’s blue light signals your brain to turn back on, ultimately making it even harder to get to sleep.

If you can’t sleep…

If you wake up with anxiety in the middle of the night, these practical tips can help you stop tossing and turning:

Write it down. Keep a journal next to your bed where you can jot down your worries.
Listen to soothing music. Studies show that relaxing tunes can calm your autonomic nervous system, which leads to slower breathing, reduced heart rate, and lower blood pressure, all of which help you sleep.
Get up but stay calm. If you simply can’t snooze, it’s OK to get out of bed — just be smart about what you do next.
And try to avoid self-medication with food, alcohol, or sleep aids, which can provide short-term help but won’t get to the root of your issues.

Meditate on it

Gently part your lips.
Exhale, making a “whoosh” sound as you do.
Silently inhale as you press your lips together for a count of four.
For a count of seven, hold your breath.
Exhale for a count of eight, and make the whooshing sound again.
Repeat this four times as you first start; work up to eight repetitions.

Treatments

It’s important to remember that it can take time to find the right treatment approach for your anxiety. Because of this, you and your doctor may choose to use a variety of different treatment options.

Treat underlying conditions

There are some medical conditions that can cause symptoms of anxiety. They include:

heart disease
hyperthyroidism
diabetes
chronic pain
irritable bowel syndrome
certain brain tumors

If any of these conditions are causing your nighttime anxiety, your doctor will want to treat them first.

The bottom line

Finally, if nothing seems to help your nighttime anxiety, check in with a physician or therapist, who can help get to the bottom of underlying medical conditions or anxiety disorders.

There are many reasons why your anxiety may be worse at night. Daily stressors, poor sleep habits, and other health conditions can lead to increased anxiety and panic attacks at night.

However, there are many treatments available that can help ease your anxiety and improve your quality of sleep. If you’re concerned that your nighttime anxiety and lack of sleep are affecting your life, it’s never too late to take advantage of the mental health resources available to you.

These online resources can help you find a mental health professional near you:

American Psychiatric Association’s Find a Psychiatrist
American Psychological Association’s Psychologist Locator
Anxiety and Depression Association of America’s Find a Therapist

As you (try to) fall asleep, remember: Mindfulness is key. Rather than worrying about the future, focus on what’s within your control right now — like getting to sleep.

To schedule an appointment with Primary Care of Roxborough for an evaluation call us at 215-487-1887 or visit https://www. roxboroughmemorial.com/~/our-services/family-medicine/

Cited:https://www.healthline.com/health/mental-health/tools-and-tricks-to-calm-your-anxiety-and-actually-get-some-sleep, https://restonic.com/blog/cant-sleep-8-proven-mind-tricks-soothe-anxious-mind, https://www.health.harvard.edu/mind-and-mood/tips-for-beating-anxiety-to-get-a-better-nights-sleep, https://www.sleepfoundation.org/mental-health/anxiety-and-sleep, and https://health.clevelandclinic.org/how-to-calm-your-anxiety-at-night/

Anxiety at Night: Causes, Symptoms, and Treatments

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Anxiety is a normal human emotion characterized by feelings of nervousness and worry. You may find yourself experiencing anxiety during stressful situations, such as a first date or job interview.

Sometimes, though, anxiety may linger around for longer than usual. When this happens, it can interfere with your daily — and nightly — life.

Treating your nighttime anxiety and addressing your sleep issues are important steps in improving your quality of life.

There are many symptoms of anxiety. Everyone experiences anxiety differently. Symptoms can happen anytime of the day, morning, or night. Common symptoms of anxiety include:

feelings of nervousness, restlessness, or worry
trouble concentrating
trouble falling asleep or staying asleep
gastrointestinal problems

Another symptom a person with anxiety may also experience is a panic attack. A panic attack is an episode of extreme and intense fear, often accompanied by physical manifestations. The common symptoms of a panic attack include:

a sense of impending doom
increased heart rate and chest pains
shortness of breath and throat tightness
sweating, chills, and hot flashes
dizziness or lightheadedness
a feeling of detachment, or like nothing is real

In some cases, you may even wake up from a nocturnal panic attack. Nocturnal (nighttime) panic attacks have the same signs and symptoms of regular panic attacks, only they occur while you’re asleep.

If you experience a nocturnal panic attack, it may be hard to calm down and fall back asleep.

Sleep issues and anxiety seem to accompany one another. Lack of sleep can be an anxiety trigger, while anxiety can also lead to a lack of sleep.

According to the Anxiety and Depression Association of America (ADAA), over 50 percent of adults say their anxiety levels affect their ability to get to sleep at night.

There’s very little scientific research on nighttime anxiety. Still, there are many reasons why your anxiety may be worse at night.

You may feel that your mind is racing, and you can’t stop your thoughts. You may be focused on the worries of the day or anticipating things on your to-do list for the next day.

This perceived “stress” can cause the body to experience an adrenaline rush, which makes it incredibly difficult to get to sleep.

Anxiety and sleep research

There is, however, plenty of research on how anxiety can affect sleep and vice versa.

According to the ADAA, research shows that sleep disorders occur in almost all psychiatric disorders.

In a small 2015 study, researchers examined the relationship between cognitive behavioral therapy (CBT) and sleep quality in people with anxiety. Researchers found that both sleep quality and sleep latency (the time it takes to fall asleep) improved in participants who responded to CBT.

The researchers believe that targeting sleep problems during anxiety treatment might be beneficial for those who have trouble sleeping.

Treat underlying conditions

There are some medical conditions that can cause symptoms of anxiety. They include:

heart disease
hyperthyroidism
diabetes
chronic pain
irritable bowel syndrome
certain brain tumors

If any of these conditions are causing your nighttime anxiety, your doctor will want to treat them first.

Psychotherapy

There are many forms of psychotherapy that can treat anxiety. One of the most well-established methods is cognitive behavioral therapy (CBT). CBT is a form of psychotherapy that encourages changing your thought patterns to improve your behavior and mood.

According to the ADAA, it can take 12 to 16 weeks to begin seeing results with CBT.

Medication

In many cases, treating anxiety requires a dual approach. Both psychotherapy and medication may be used in conjunction to produce the best results.

There are various types of medications your doctor may prescribe for your anxiety. They can discuss a medication’s pros and cons, availability, and more with you.

The most common drugs prescribed for acute anxiety attacks are benzodiazepines. The most common drugs prescribed for long-term cases of anxiety are antidepressants.

Alternative medicine

For some people, alternative medicine is another treatment option for anxiety.

The research on herbal and botanical medicine for anxiety is much more limited than traditional medicine. However, a systematic review from 2010 did find that both nutritional and herbal supplementation may be worthwhile therapies for anxiety.

There’s strong evidence for the effectiveness of supplements containing passionflower, kava, L-lysine, and L-arginine.

Keep in mind that the U.S. Food and Drug Administration doesn’t regulate the quality or purity of supplements like they do for drugs. Talk to your doctor before trying supplements to make sure no interactions will occur.

Find passionflower, kava, L-lysine, and L-arginine supplements online.

Here are some lifestyle tips that may help you relax and ease your anxiety at night:

Meditation

Meditation is the practice of mindfulness. Evidence suggests that even one session of meditation can be beneficial in reducing your anxiety. Even more benefits may be seen long term.

Meditating right before you tuck in for the night can be a great way to turn down the nighttime anxiety.

Deep breathing

Deep breathing is a great way to reduce anxiety and stress. Breathing deeply can slow your heart rate and improve your blood pressure.

If you’re experiencing a panic attack at night, try deep breathing to ease the attack.

Grounding

Anxiety can cause episodes of dissociation. Grounding is one way to keep yourself present in the moment.

Grounding techniques include both cognitive and sensory awareness, such as touching an object or saying today’s date out loud. Doing this at night before bed can help bring you back to the present moment so you can sleep.

To-do list

If one of your anxiety triggers involves worrying about your daily activities, you may notice your anxiety spikes more at night. Creating a to-do list for the day or week may help take away some of that anxiety.

Healthy sleep habits

One of the most important ways to ease anxiety at night is through healthy sleep habits. Making sure you’re happy and comfortable in your own bedroom will help improve your quality of sleep.

There are many ways to establish good sleep habits to ensure you’re sleeping better and for longer:

Exercise daily

Exercise can help improve both sleep quality and duration. If you experience nighttime anxiety, morning exercise may help you sleep longer at night, while afternoon workouts also have sleep benefits.

Strenuous exercise raises your body temperature and heart rate, so working out before bed can disrupt the falling asleep process. However regular exercise is better for sleep than not exercising at all, and finding a routine that works for you is the most important thing.

Besides, exercise isn’t only good for improving sleep. It can also help relieve your anxiety symptoms.

Develop a sleep schedule

Establishing a sleep schedule can help keep your circadian clock in check. When you keep your wake and sleep cycles around the same time each day, you may find it easier to fall asleep night.

Avoid stimulants before bed

Stimulants can worsen anxiety symptoms. In addition, because stimulants increase body activity, taking them before bed can make it more difficult to fall asleep.

Alcohol and caffeine can both have a negative effect on sleep, so be sure to avoid these before you hit the hay.

Turn off electronics

When you finally crawl into bed, ditch the electronics. A 2017 study found that in almost 350 adult participants, the use of electronics after bedtime was related exclusively to the amount of time it took to fall asleep.

This is because artificial blue light from electronics is thought to suppress the sleep hormone melatonin, making it harder to fall (and stay) asleep.

Create comfort

Pillows and mattresses should be comfortable and supportive for your body and sleeping style. Your bedroom is your own, so making it a comfortable, safe space to sleep can make all the difference for your nighttime anxiety.

Constant anxiety that makes it difficult to sleep at night can affect your daily quality of life. Your work or school performance may worsen, and you may find it hard to complete your normal daily tasks.

If anxiety and lack of sleep are affecting your life in this way, it’s important to reach out to a doctor or mental health specialist for help.

For some people, nighttime anxiety can lead to insomnia. Insomnia is defined as persistent trouble falling or staying asleep. Chronic insomnia can have negative health effects, including an increased risk of:

health conditions, such as high blood pressure and a weakened immune system
mental health conditions, such as depression
accidents

Whether your doctor makes a diagnosis of anxiety, insomnia, or both, reaching out is the first step in the treatment process.

There are many reasons why your anxiety may be worse at night. Daily stressors, poor sleep habits, and other health conditions can lead to increased anxiety and panic attacks at night.

These online resources can help you find a mental health professional near you:

American Psychiatric Association’s Find a Psychiatrist
American Psychological Association’s Psychologist Locator
Anxiety and Depression Association of America’s Find a Therapist

Short-term restless sleep - symptoms, diagnosis, treatment in Zheleznodorozhny

04/22/2017

Sleep disturbance is a fairly common problem. Frequent complaints of poor sleep are made by 8-15% of the adult population of our planet, and 9-11% use various sleeping pills. This figure is even higher among the elderly. Sleep disorders can be found at any age, and each age category has its own disorders. There are sleep disorders that begin in childhood and do not leave a person all his life, for example, narcolepsy.

Sleep disturbance can be primary, which is not associated with organ pathology, or secondary, resulting from other diseases. Sleep disorders occur as a result of various diseases of the central nervous system or mental disorders. A number of somatic diseases cause insomnia in patients under the influence of shortness of breath, pain, angina attacks, coughing or arrhythmia, frequent urination, itching, etc. Intoxication of various origins, including in patients with oncology, causes drowsiness. Sleep problems that are pathological in nature can develop due to hormonal abnormalities, for example, during the pathology of the hypothalamic-mesencephalic region (tumor, epidemic encephalitis, etc.).

Classification of sleep disorders

1. Insomnia is insomnia, a violation of the process of falling asleep and sleeping.

Psychological refers to the psychological state, can be situational (temporary) or permanent.
As a result of taking alcohol or drugs:

1. chronic alcoholism;

2. prolonged use of drugs that activate or depress the central nervous system;

3. syndrome of withdrawal of sleeping pills, sedatives or other drugs;

1. syndrome of decreased alveolar ventilation;

2. sleep apnea syndrome;

2. Hypersomnia, which is increased sleepiness

Psychophysiological, which is associated with the psychological sphere, can be permanent or temporary
As a result of taking alcohol or medications;
As a result of mental illness;
As a result of various breathing disorders during sleep;
Narcolepsy
As a result of other pathological conditions

3. Wrong mode of wakefulness and sleep

1. slow sleep syndrome

2. premature sleep syndrome

3. syndrome in which there is no 24-hour cycle of sleep and wakefulness

4. Parasomnia, which is characterized by impaired functioning of systems and organs associated with sleep or awakening:

Sleep disturbance symptoms

Symptoms of sleep disorders can be varied and are determined by the type of disorder. However, regardless of sleep disturbance, in a short period of time it can lead to a change in the emotional background, performance and attentiveness of a person. Children at school age have learning problems, they learn new information worse. It is not uncommon for a patient to come to the doctor complaining of worsening health, while not realizing that this is related to disturbed sleep.

Psychosomatic insomnia. Insomnia is situational when it lasts no more than three weeks. People who suffer from insomnia are less likely to fall asleep, often waking up in the middle of the night, and find it difficult to get back to sleep. They are characterized by early morning awakening, feel the lack of sleep after sleep. Because of this, they experience irritability, emotional instability, overwork. The situation is complicated by the constant worries of patients about disturbed sleep and the anxious expectation of the night. The time during which they try to fall asleep lasts twice as long for them. Situational insomnia is caused by the emotional state of a person under the influence of certain psychological phenomena. Often after the effects of stressful conditions cease, sleep returns to normal. But in certain cases, difficulties in falling asleep, as well as nighttime wakefulness, become commonplace, and the fear of insomnia further worsens the situation, which leads to the formation of regular insomnia.

Insomnia resulting from the use of alcoholic beverages or medications. Long-term regular consumption of alcohol can lead to deviations in the organization of sleep. There is a shortening of the phase of REM sleep and the patient often wakes up in the middle of the night. After the alcohol intake is stopped, the problem usually disappears after two weeks.

Disturbed sleep may be a side effect of medications taken that excite the nervous system. Long-term use of sleeping pills and sedatives also leads to insomnia. Over time, the effect of the drug declines, and increasing the dose leads to a short-term improvement in the situation. Due to disturbed sleep, aggravation is possible, despite increased doses. In such situations, systematic short-term awakenings are noted, and a clear boundary between sleep phases also disappears.

When a mentally ill person has insomnia, he has a constant feeling of intense anxiety at night, quite sensitive and superficial sleep, frequent awakenings, daytime apathy, and fatigue.

Sleep apnea or sleep apnea is a short-term interruption in the flow of air into the upper respiratory tract that occurs during sleep. Such a pause in breathing is usually accompanied by snoring or restlessness. There are obstructive apneas, which begin as a result of the closure of the lumen of the upper respiratory canals during inspiration, and central apneas, related to deviations in the work of the respiratory center.

Insomnia during restless legs syndrome begins to develop as a result of a feeling that forms in the depths of the calf muscles, which requires movement of the legs. The desire to move the legs appears before sleep and disappears when walking begins, but then it may resume again.

Diagnosis of sleep disorders

Polysomnography is the most common way to study sleep disorders. This examination is carried out by a somnologist in a specialized laboratory in which the patient spends the night. While the patient is sleeping, various sensors simultaneously record the bioelectrical activity of the brain (EEG), cardiac activity (ECG), respiratory actions of the anterior abdominal wall and chest, the air flow that is inhaled and exhaled, oxygen saturation of the blood, etc. Everything that happens in the ward is filmed and a doctor is on duty. Thanks to this examination, it is possible to examine the state of brain activity and the work of the main body systems during each five stages of sleep, to establish deviations and find the cause of disturbed sleep. Another way to diagnose sleep disorders is to study the average sleep latency (SLS). It is used in identifying the causes of drowsiness and plays an important role in the process of diagnosing narcolepsy. The study includes five attempts to fall asleep that are made while awake. Each attempt is given 20 minutes, the interval between these attempts is two hours. The average sleep latency is the time it takes the patient to fall asleep. When it is more than 10 minutes, this is normal, from 10 to 5 minutes is a borderline indicator, less than 5 minutes already indicates pathological drowsiness.

Treatment

Depending on the cause of sleep disturbance, treatment by a neurologist is prescribed. With somatic pathology, therapy is directed to the underlying disease. The reduction in the depth of sleep, as well as its duration, which occurs in the elderly, is a natural process and often only needs an explanatory consultation with the patient. Before resorting to sleeping pills, it is recommended to monitor compliance with the basic principles of healthy sleep: do not go to bed in a state of excitement or anger, do not eat before bedtime, do not drink alcohol, strong tea, coffee at night, do not fall asleep during the day, do not forget about the lesson sports, but do not exercise at night, keep the bedroom clean. Patients who have disturbed sleep are advised to go to bed and wake up at the same time every day. If you haven’t been able to fall asleep for 30-40 minutes, you need to get up and keep busy until sleep appears. Evening relaxing treatments will be useful: a warm bath or a walk. Psychotherapy, various soothing techniques often help to solve the problems of disturbed sleep.

In the medical treatment of sleep disorders, benzodiazeline drugs are often used. Tablets with a short period of exposure - triazolam, midazolam are prescribed when the process of falling asleep is disturbed. However, their reception is often accompanied by side reactions: confusion, agitation, disturbed morning sleep, amnesia. Long-acting sleeping pills - diazelam, chlordiazepoxide, flurazelam are used for frequent nocturnal or early morning awakenings. But, they often cause daytime sleepiness. In such situations, they resort to the help of drugs of the average period of exposure - zolpidem and zopiclone. These drugs have a lower risk of developing dependence or tolerance.

Another group of drugs that are used for sleep disorders are antidepressants: doxelin, amitriptyline, mianserin. They are not addictive, they are suitable for aged patients, patients who have a depressive state or suffer from chronic pain syndrome. However, due to the large number of side effects, its use is limited.

If the case is severe and the drugs could not give the desired result, then they resort to antipsychotics that have a sedative effect: chlorprothixene, levomepromazine, promethazine. When mild pathological drowsiness is diagnosed, mild CNS stimulants are prescribed: ascorbic and glutamic acid, calcium-containing drugs. When the violations are pronounced - psychotonic drugs: imipramine, iproniazid.

Sleep disturbance in anxiety disorders

Anxiety is often associated with sleep problems. Excessive anxiety and fear not only make it difficult to fall asleep, but also disrupt sleep during the night.

Contents

What is anxiety and anxiety disorders?
What does anxiety look like?
What is the relationship between anxiety and sleep?
How to reduce anxiety and sleep better?

In turn, sleep deprivation can exacerbate anxiety by triggering a negative cycle involving insomnia and anxiety disorders, whereby understanding and addressing the relationship between anxiety and sleep can be fundamental to physical and emotional well-being.

What is anxiety and anxiety disorders?

Anxiety is a feeling that all people experience from time to time in response to a stressful situation, and this is quite normal. But in anxiety disorders, this distress becomes extreme. Fears are disproportionate to the situation and anxiety begins to interfere with daily life. These sensations become stable and occur on most days for six months or more.

What does anxiety look like?

The symptoms of an anxiety disorder can affect a person both emotionally and physically. People who suffer from anxiety can become very nervous, and this affects their concentration and mood, which eventually leads to constant irritation, fear, and a sense of danger can sometimes seem overwhelming and uncontrollable. Physical anxiety disorders can cause muscle tension, rapid breathing and heart rate, sweating, trembling, gastrointestinal disturbances, and fatigue.

What is the relationship between anxiety and sleep?

Severe sleep disturbances, including insomnia, have long been recognized as a common symptom of an anxiety disorder. A person who is worried about something often thinks about his problems in bed, and this anxiety at night can prevent falling asleep. In fact, a state of mental hyperarousal, which is often accompanied by anxiety, has been identified as a major factor in insomnia. People with anxiety disorders are subject to higher sleep reactivity, meaning they are much more likely to have trouble sleeping. Of note, sleep problems have been found in people with various types of anxiety, including generalized anxiety disorder and post-traumatic stress disorder. Several studies over 90% of people with combat-related post-traumatic stress disorder reported symptoms of insomnia. Trouble falling asleep can also complicate the situation, causing anxiety during sleep, increasing a person's feelings of fear and anxiety. These negative thoughts during sleep, a kind of anxious anticipation, can create problems for a healthy sleep routine. Even after falling asleep, a person may wake up in the middle of the night with a feeling of anxiety, and falling asleep again can be quite problematic if the feeling of anxiety returns to him again.

Ultimately, this can lead to sleep fragmentation, reducing both the quantity and quality of sleep. The link between anxiety disorder and changes in sleep cycles has been identified by the National Center for Biotechnology Information. Research has shown that anxiety and ruminating before bed can affect eye movement REM sleep, including vivid dreams. Anxiety can trigger nightmares and increase the likelihood of sleep disturbances. Nightmares can reinforce negative associations and fear of sleep. At the same time, strong evidence indicates that sleep problems are not just a symptom of anxiety. Studies have shown that people who are prone to anxiety are particularly sensitive to the effects of insufficient sleep, which affects their mood and emotional health. The bidirectional relationship means that anxiety and sleep deprivation can reinforce each other. Anxiety is caused by poor sleep, which increases anxiety, and as a result, sleep problems become global.

Depression, which is known to negatively affect sleep, can further complicate the situation by creating additional barriers to quality sleep for both those suffering from depression and those with an anxiety disorder. People with obstructive sleep apnea, a sleep disorder that results in repetitive breath holding and interrupted sleep, have been found to have a higher rate of mental health problems, including depression and panic disorder.

How to reduce anxiety and sleep better?

Although the consequences of an anxiety disorder can be significant, it is one of the most treatable of all mental health disorders. Any person who has persistent and significant sleep disturbance or problems should speak with a physician who can assess the situation and discuss the advantages and disadvantages of potential treatment options in a particular case.

Cognitive behavioral therapy is one of the most widely used treatments. This is a type of talking therapy that helps refocus negative thinking and helps reduce anxiety. Studies have proven that cognitive behavioral therapy can reduce anxiety even in people who suffer from insomnia. Also, eliminating excessive anxiety can open the way to better sleep, but severe cases of insomnia are not always correctable with cognitive behavioral therapy alone. In such cases, several different types of drugs are used for treatment, including sedatives, antidepressants, and beta-blockers. These medications are meant to relieve symptoms, not treat the underlying anxiety disorder. Through the multifaceted relationship between anxiety and sleep, good rest can help combat feelings of anxiety.

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