Sleep Disorders
Many of us toss and turn or watch the clock when we can’t sleep for a night or two. But for some a restless night is routine. Insomnia is the clinical term for people who have trouble falling asleep, difficulty staying asleep, waking too early in the morning, or waking up feeling unrefreshed.
Stress and anxiety may cause sleeping problems or make existing problems worse, and having an anxiety disorder exacerbates the problem.
Sleep disorders are characterized by abnormal sleep patterns that interfere with physical, mental, and emotional functioning.
Other common sleep disorders include sleep apnea (loud snoring caused by an obstructed airway), sleepwalking, and narcolepsy (falling asleep spontaneously). Restless leg syndrome and bruxism (grinding of the teeth while sleeping) are conditions that also may contribute to sleep disorders.
Anxiety Disorder or Sleep Disorder: Which Comes First?
Either one. Anxiety causes sleeping problems, and new research suggests sleep deprivation can cause an anxiety disorder.
Research also shows that some form of sleep disruption is present in nearly all psychiatric disorders.
Health Risks
The risks of inadequate sleep extend way beyond tiredness. Sleeplessness can lead to poor performance at work or school, increased risk of injury, and health problems.
Treatment
If you suspect you have a sleep disorder, visit a general practitioner or psychologist. Treatment options include sleep medicine and cognitive-behaviour therapy, which teaches you how to identify and modify behaviours that perpetuate sleeping problems.
Reduce Anxiety, Sleep Soundly
To sleep more soundly:
- Make getting a good night’s sleep a priority. Block out seven to nine hours for a full night of uninterrupted sleep, and try to wake up at the same time every day, including weekends.
- Establish a regular, relaxing bedtime routine. Avoid stimulants like coffee, chocolate, and nicotine before going to sleep, and never watch TV, use the computer, or pay bills before going to bed. Read a book, listen to soft music, or meditate instead.
- Make sure your bedroom is cool, dark, and quiet. Consider using a fan to drown out excess noise, and make sure your mattress and pillows are comfortable.
- Use your bedroom as a bedroom — not for watching TV or doing work — and get into bed only when you are tired. If you don’t fall asleep within 15 minutes, go to another room and do something relaxing.
- Regular exercise will help you sleep better, but limit your workouts to mornings and afternoons.
- Avoid looking at the clock. This can make you anxious in the middle of the night. Turn the clock away from you.
Source: Anxiety Disorders Association of America
