Stress-related Insomnia: When Anxiety Prevents Rest

Stress-related insomnia is not uncommon. Difficulty falling asleep is often caused by an overactive mind. Sometimes it feels impossible to turn off the brain before we go to bed. Our thoughts and clouds of anxiety can be so prominent that they prevent us from falling asleep.

After many sleepless nights, we can experience extreme fatigue. Insomnia is not a deadly disease,  but it deprives us of quality of life. It is important to remember that a sleepless brain is synonymous with an inability to focus, retain new information, and respond to stimuli effectively.

All this creates a vicious circle where lack of sleep aggravates stress. Slowly but surely we can go from transient insomnia to a chronic sleep problem. This is not an easy problem to deal with. Lack of sleep  is actually one of the leading causes of traffic accidents.

The Chernobyl nuclear accident in 1986 was in fact the result of a human error by a worker who did not rest enough. Nor can we ignore the fact that prolonged stress-related insomnia generates social, physical and cognitive impairment. This can lead to depression.

The journal  Psychosomatic Medicine  published a study by physicians Charles M. Morin and Sylvie Rodriguez. This study came to something that most of us could have guessed: we all experience stress daily, but sometimes stress takes over. It can no longer be handled.

When the brain interprets that it does not have control over many of these stressful situations, it experiences hyperactivation. The smallest of problems take on excessive proportions and everything becomes a threat. Slowly but surely  we end up in a state where our thoughts weigh us down. Our thoughts devour us, make us anxious and fill us with fear during the night.

However, people with sufficient skills handle stress more appropriately. The skills they possess allow them to avoid disturbing thoughts at night.

Stress-related insomnia is not linked to any organic diseases. Let’s take a look at some signs of this condition:

• Difficulty falling asleep.
• Waking up several times during the night, which can make it impossible to fall asleep again.

• Difficulty finding a comfortable sleeping position.
• Intrusive thoughts and mental images.
• Nightmares.
• Digestive pain, chills and nocturnal headache.

On the other hand, stress-related insomnia can be transient (if it lasts between two days and 2 weeks). However, it can also become chronic if it lasts for more than three weeks. In the latter case, the person begins to show the following symptoms:

• Irritability.
• Fatigue.
• Concentration difficulties.
• Poor performance at work.
• Somatic complaints: muscle pain, indigestion and headache.

After the first month, the person may begin to experience dysphoria, apathy and helplessness. A study from the University of Texas concluded that  chronic insomnia can lead to depression.

Dr. Daniel J. Taylor of the University of Texas at San Antonio reminded us in an interesting article published in the  Review of Psychiatry  that  many people who want to treat insomnia turn to drugs  rather than psychological therapy.

If the patient does not learn to handle the trigger, which is stress in this case, the person may develop psychological conditions. Therefore,  cognitive behavioral therapy is  without a doubt one of the most effective treatments for stress-related insomnia.

On the other hand, it is also useful to include certain other strategies:

• Make sure the bed is comfortable and that you have a suitable mattress.

• External stimuli, such as light and noise, must be minimized.
• Make sure the bedroom has good air and humidity levels.
• The sleep temperature should be between 16 ° C and 18 ° C.
• Follow a routine. This means that you should go to bed at the same time every day.
• Avoid watching TV or using your phone or computer one hour before bedtime. It is better to go to bed with a book.
• Avoid eating heavy meals for dinner.
• Exercises such as mindfulness help counteract stress-related insomnia. Do not hesitate to combine breathing with meditation.

Do not be afraid to ask for professional help if you suffer from sleep problems for more than two weeks. A hyperactive mind and disturbing thoughts not only prevent you from sleeping, but also deprive you of quality of life.