Mesandy
07-25-2007, 06:12 PM
A lack of sleep may hamper your efforts to recover from an anxiety disorder. If you're having trouble sleeping, it's important to find out why and to make changes that will help you get back on track.
Difficulty: Average
Time Required: Varies
Here's How:
Talk to your doctor. You'll want to rule out physical causes as well as discuss all options for coping with your problem. Be sure to tell your doctor about all medications you are taking.
Make and stick to a sleep schedule. A schedule means going to bed and getting up at the same time every night, including weekends.
Adjust your sleep schedule as needed. Keep your wake-up time the same and adjust your going-to-bed time until you find what works. Most adults need 8 hours of sleep per night.
Learn relaxation and breathing exercises. Find a relaxation exercise you like and practice it until you can do it naturally in bed. An added benefit is it will help with anxiety.
Create a bedtime ritual. Follow the same steps every night before bed, and your mind will soon associate these steps with sleep. Relaxation, a warm bath, etc., can be a part of the routine.
Eliminate caffeine, nicotine and alcohol. Besides interrupting your sleep cycle, these substances also may increase anxiety, so there are many good reasons to quit.
Create a comfortable sleep environment. Keep the temperature cool. Eliminate or block noises. Keep the room dark. Use comfortable bed linens, blankets and pillows. Be sure you have a good mattress.
Use your bed for sleep (and sex) only. Remove the television and telephone. Don't work or read in bed. (You may be able to add these elements later, but, for now, you want to associate your bed with sleep.)
Exercise. Regular exercise has been shown to help with sleep. A 20-30 minute walk per day may help (and it will help anxiety). Don't do it too close to bedtime or you may feel too energized to sleep.
When you can't sleep, don't stay in bed. Don't toss and turn. Get out of bed and do something relaxing (avoid stimulating activities like going online) until you feel drowsy.
When you've had trouble sleeping, stick to your sleep schedule. Get up at your scheduled wake-up time no matter what. The first few days will be difficult, but soon you'll feel tired on schedule.
Keep communicating with your health provider(s). Be sure your doctor, psychiatrist, and/or therapist know about your problem and whether or not you're improving.
Tips:
Don't let a sleep problem go on indefinitely. Good sleep may help your anxiety recovery immensely. Bad sleep may hurt it. Make your health provider(s) know that sleep improvement is a priority.
Certain medications used to treat anxiety (such as SSRI's) may cause insomnia. The side effect may go away with time. Discuss options with your treatment provider.
Keep a sleep diary to help you understand your problem and possible causes. This will help you communicate with your doctor about the problem.
Ongoing sleep problems could indicate a sleep disorder. Be sure to discuss all symptoms with your doctor.
thanks,
mesandy:)
Difficulty: Average
Time Required: Varies
Here's How:
Talk to your doctor. You'll want to rule out physical causes as well as discuss all options for coping with your problem. Be sure to tell your doctor about all medications you are taking.
Make and stick to a sleep schedule. A schedule means going to bed and getting up at the same time every night, including weekends.
Adjust your sleep schedule as needed. Keep your wake-up time the same and adjust your going-to-bed time until you find what works. Most adults need 8 hours of sleep per night.
Learn relaxation and breathing exercises. Find a relaxation exercise you like and practice it until you can do it naturally in bed. An added benefit is it will help with anxiety.
Create a bedtime ritual. Follow the same steps every night before bed, and your mind will soon associate these steps with sleep. Relaxation, a warm bath, etc., can be a part of the routine.
Eliminate caffeine, nicotine and alcohol. Besides interrupting your sleep cycle, these substances also may increase anxiety, so there are many good reasons to quit.
Create a comfortable sleep environment. Keep the temperature cool. Eliminate or block noises. Keep the room dark. Use comfortable bed linens, blankets and pillows. Be sure you have a good mattress.
Use your bed for sleep (and sex) only. Remove the television and telephone. Don't work or read in bed. (You may be able to add these elements later, but, for now, you want to associate your bed with sleep.)
Exercise. Regular exercise has been shown to help with sleep. A 20-30 minute walk per day may help (and it will help anxiety). Don't do it too close to bedtime or you may feel too energized to sleep.
When you can't sleep, don't stay in bed. Don't toss and turn. Get out of bed and do something relaxing (avoid stimulating activities like going online) until you feel drowsy.
When you've had trouble sleeping, stick to your sleep schedule. Get up at your scheduled wake-up time no matter what. The first few days will be difficult, but soon you'll feel tired on schedule.
Keep communicating with your health provider(s). Be sure your doctor, psychiatrist, and/or therapist know about your problem and whether or not you're improving.
Tips:
Don't let a sleep problem go on indefinitely. Good sleep may help your anxiety recovery immensely. Bad sleep may hurt it. Make your health provider(s) know that sleep improvement is a priority.
Certain medications used to treat anxiety (such as SSRI's) may cause insomnia. The side effect may go away with time. Discuss options with your treatment provider.
Keep a sleep diary to help you understand your problem and possible causes. This will help you communicate with your doctor about the problem.
Ongoing sleep problems could indicate a sleep disorder. Be sure to discuss all symptoms with your doctor.
thanks,
mesandy:)