Falling Asleep with Anxiety

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Avoid TV and computer screens, and use blackout shades or heavy curtains to block out daylight in your bedroom. This can have many underlying causes, from excessive stress to sleep apnea. To stay out of your head, focus on the feelings in your body or practice breathing exercises.

Get strategic to create Savannah light conditions in modern life. They can also disturb sleep. But you can trick yourself to sleep by trying these expert natural tips... The body likes to be in sync with the rhythms of the sun and moon.

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Ah, the insomniac's plight: waking up with a without having had a drop to drink. A poor night's can have you starting your day feeling drained before your feet even hit the floor. Other mornings, you could swear you got a peaceful eight hours, yet your body tells a different story. Too many of us are missing out on sweet. Nearly one-third of Americans say they lie awake at least a few nights each week. Getting a poor night's means more than just a bad day ahead. The quality of your can harm your health long-term; is linked to and , poor concentration, and lack of energy for , , and leisure activities. Why are we having a hard time catching the zzz's we need? Here are six surprising sleep wreckers that might be keeping you up at night. Stress and Sleep Who's stressed? Three in four U. Even teenagers find that school and family finances are stressing them out, with nearly half of polled saying their worries have gotten worse over the past year. Many of us hit the sheets with our minds still churning, too wound up to sleep. They will either keep you up or wake you up later on. When you're stressed out, your adrenal glands release hormones, such as adrenaline and cortisol, which keep you amped up and struggling to snooze. Completely eliminating stress and from your life isn't realistic. But learning how to place your worries up on a shelf for the night can help you manage them so they don't ruin your sleep. For starters, bar your work life -- a common -- from your bedroom. Walsleban suggests giving your body time -- an hour or so -- to unwind before slipping into bed. Take a bath, read a good book try fiction! Depression and Sleep and tend to go hand in hand, and it can be difficult to figure out which came first. In fact, research suggests that people with have 10 times the risk of developing as people who sleep well. And people who are depressed commonly struggle with , showing symptoms such as difficulty falling asleep, staying asleep, or waking up feeling rested. The chemical serotonin, which affects mood, emotion, sleep, and appetite, according to Walsleban, is one likely reason the two conditions travel in tandem. Ironically, Avidan warns, a common class of used to treat -- selective serotonin reuptake inhibitors -- sometimes causes sleep disorders, such as periodic limb movement disorder, which causes your legs to jerk while you sleep, or REM sleep behavior disorder, in which people act out their , punching, kicking, or jumping from bed while still asleep. Talk with your doctor about all possible medication side effects. Caffeine and Sleep stays in the bloodstream much longer than most people realize, Avidan says, keeping you wired when you should be sleeping. Depending on your , it can take as long as eight to 14 hours to eliminate one-half of the total amount of you consume from your system. A latte with two shots of espresso contains about 150 milligrams of. If you have that at 5 p. One Red Bull contains 80 milligrams of caffeine, Avidan explains. Continued If you can't sleep, say no to joe until sleep problems are under control, Avidan advises. If insomnia isn't a major problem, but you mysteriously can't sleep some nights, cut off your coffee or tea intake after. Yet, most people become sleepy around 3 p. That's a mistake, he says. And don't forget that coffee and tea aren't the only things loaded with caffeine. The pain and discomfort that come with these shifts might also keep you up at night. If you're menstruating and get with your cycle, Walsleban suggests getting ahead of pain, which can be just enough to disrupt sleep but too subtle for you to be aware of it. Just one nonsteroidal anti-inflammatory pill, such as , or an at might do the trick. It's also common for women in their late 30s and early 40s to have a hard time sleeping. According to Walsleban, this is sometimes an early sign of. In the early phases of , hormones fluctuate, occasionally causing , , and even -- all of which can prevent you from dozing off or can wake you up. Both perimenopausal and menopausal women can help reduce their symptoms by maintaining a cool bedroom temperature mid-60s is good , sleeping in loose, comfortable clothing, and staying healthy with good eating and habits. Alcohol and Sleep Although a few glasses of wine might knock you out, as alcohol is metabolized in the body a rate of one glass of wine per hour is typical , levels of alcohol begin to fall, and its sleep-inducing effect wears off. That's when you wake up. Continued In fact, alcohol disrupts your ability to doze in a number of ways, according to Avidan. During the first stages of sleep a number of things are altered: Alcohol shortens the time it takes to fall asleep, it reduces REM sleep which, research shows, stimulates regions of the necessary for learning and good cognitive function , and it increases non-REM sleep, which is a lighter slumber. This all adds up to a poor night's rest. Alcohol can also rob you of needed slumber by swelling mucus membranes, blocking airways. People breathe more heavily, making it difficult to pass oxygen to the. That's particularly dangerous for people with , a condition causing brief interruptions in breathing. Red wine with dinner is fine if you don't have trouble sleeping, Avidan says. Just be sure to drink three to four hours before so your body has enough time to metabolize the alcohol and your sleep is not disrupted. That's the average time needed for three glasses of wine to clear your system. For people with or a history of insomnia, he recommends not drinking until sleep problems are under control. Eating and Sleep Food and sleep don't make good bedmates. Either eating too much or too little at can interrupt sleep. A heavy meal before you go to bed is a bad idea because it can cause reflux, Avidan says. Lying down brings acid from the back up into the , which can , pain, or -- not a recipe for restful sleep. Try eating dinner early in the evening, say around 6 p. If you're later, opt for a light snack to tide you over. Continued Walsleban also recommends elevating the head of your bed with a brick or block of wood to combat the effects of reflux. Gravity helps hold stomach acids down where they belong, making it easier to get sleep. But don't try this trick with pillows, she warns. Tried everything and still feel the burn at bedtime? Check with your doctor to find out if you have an undiagnosed case of , or gastroesophageal reflux disorder, a condition that causes food or liquid to leak backward from the stomach into the esophagus. Healthy Bedtime Snacks Although eating too close to bedtime can disrupt sleep, eating too little can wreck sleep too. Walsleban says she commonly sees this among women who are trying to lose. So if you had a light meal at dinner time, you might need a snack before going off to sleep. A few lifestyle tweaks should go a long way toward peaceful slumber and a happier outlook. But if sleep still eludes you, talk to your doctor about what might be standing between you and a restful night of sleep. Be a Sleep Sleuth Be on the lookout for other things that can disturb sleep. These include: Medications, , or -- with an agitating effect, such as respiratory inhalers used to treat , , and oral. An old, uncomfortable mattress -- be sure to replace your mattress every eight to 10 years. Pets in bed -- that thrash throughout the night or that cause your to flare up. A restless, , or otherwise disruptive bed partner -- who might have his or her own sleep issues. A sleep disorder -- always rule out that possibility. Alon Avidan, MD, MPH, associate professor of neurology, UCLA; associate director of UCLA's Sleep Disorders Program. Taylor DJ, Sleep, 2005; vol 28: pp 1457-1464.

Use the bedroom only for sleeping and sex. People with insomnia tend to have trouble falling asleep, staying asleep throughout the sol, or they wake up too early in the morning. Having a glass of wine to help you get to sleep may be counterproductive. Light is the primary cue for our circadian rhythm sleep-wake cycle. Just be sure to mention jujube to your doctor before starting it, since it can have custodes with other medications, and it can impact certain health conditions, such as diabetes. This used to be nearly unavoidable because the sun would set and things would get pretty dark, dangerous, and boring. Having trouble trying to sleep stimulating activity and stressful situations before bedtime. Some medications and supplements cause overstimulation and can disrupt your sleep if taken too close to bedtime. I know I didn't make any friends asking everyone to quit coffee, and now I'm just going to dig this hole deeper. Insomnia can also be caused by other sleep disorders or mood disorders such as anxiety and depression. But then, no matter how exhausted you feel at night, you still have trouble sleeping.