Talking about Insomnia with Anxiety
Guest post by Carl Lee, he has a Master’s degree in Psychology. He has also been working in the mental health field since he graduated. Our company website, www.sandaki.com, is also a platform for people to share their stories about depression and anxiety.
The facts have been provided by Sheta Joshi
Personal Story about Anxiety-Associated Insomnia,or Insomnia with Anxiety
I had insomnia for the previous nine years, and it was only through my efforts that I could get into a deep sleep. Now I am writing out my experience in the hope that you can benefit from it.
First of all, I am a demanding and influential person. And then, I was naturally more worried, which made me smoothly sail in my academic career from childhood to childhood. But unfortunately, I suddenly had insomnia in the intense high school learning environment, and my entrance exams suffered as a result.
My personality reasons and lack of knowledge about sleep led to nine years of intermittent insomnia without a good solution. During this period, I no longer had any specific things to stress or worry about but still simply had insomnia.
The most crucial point is that I am afraid of insomnia, and I am against myself. Whenever I was about to fall asleep, there was always a demon that came out and interfered with sleep, making it difficult to fall asleep or even sleep through the night. It’s still a painful memory to look back on.
No matter how much I struggled, I just couldn’t fall asleep. When I woke up the next day, my heart was racing, my eyes were dry, and my reactions were sluggish, and I felt unreal when I walked and did some things as if I were in a dream.
At the same time, I had an impression of what I had experienced, but I felt that these things were not real, and it was also easy to forget them. And my sense became very weak for the floor, time, location, and distance. The words “walking dead” to describe myself are not exaggerated.
After my continuous efforts to find mindfulness and fast sleep methods, sleep was also sometimes good. But after a while, insomnia always came back uncontrollably. In any case, insomnia just comes out uncontrollably and interferes repeatedly. Although, during the whole process, I kept facing the pain, accepting some of the pain, and learned many Buddhist thoughts. I have also gradually seen a lot of life philosophy.
But these life philosophies hardly bring an excellent solution to insomnia directly. Even if they are effective, it will take a long time for us to penetrate them and keep a permanent light heart.
But these methods are not the best way to use to solve insomnia. Not everyone with insomnia needs to become a monk. Not everyone motivated can learn to manage their sleep and emotions and get back to their everyday life. Now my sleep is basically under control, and even the occasional lousy rest is no longer a hindrance.
Now I have also guided some people out of insomnia and have accumulated some experience. I have summarized the conditions that need to be met for sleep and some of the problems people struggle with insomnia. I hope to help them get out of pain.
My method is suitable for people with the following characteristics: typical insomnia with anxiety, difficulty falling asleep or sleeping lightly due to anxiety, early awakening, etc. You may feel various uncomfortable physical symptoms the next day, including those mentioned above, because you have had little sleep.
Or, due to an unexpected event that leads to insomnia, our insomnia becomes chronic because of mishandling, making us change from being excited about a possibility to being afraid and anxious about sleep itself.
Acute insomnia, psychophysiological insomnia, and insomnia with anxiety are suitable for this method.
Symptoms of Insomnia with Anxiety
Here are the main symptoms of typical psychophysiological insomnia and insomnia with anxiety:
- being excesively concerned about sleep and sleep problems
- thoughts that are not controlled by willpower when going to bed
- After lying in bed, our body is tense. We can’t relax, we can’t find the feeling of falling asleep, it’s as if we lost sleep instinct, even if we can barely fall asleep, it’s light sleep, and we’ll wake up quickly.
- We have a hard time relaxing. The moment we fall asleep, we are forced to wake up by ourselves, resulting in sweating and sleepiness.
- We have difficulty falling asleep during formal sleep and scheduled naps. Still, We fall asleep easily when doing other monotonous or boring activities and when we don’t intend to sleep. For example, some people feel so sleepy while watching TV in the living room that they are about to fall asleep on the couch. Then they become awake when they go to bed to fall asleep officially.
- The quality of sleep may become better or worse after leaving home.
The essential feature of this insomnia is the conditioned reflex sleep disorder, forming habitual sleep blocking associations. We all understand the term “conditioned reflex.” When we have insomnia, we go through a painful experience as soon as we go to bed.
This association between planned sleep and the obstructive factor is established. So, the bedroom, bed, or other sleeping behavior becomes the trigger for insomnia. This insomnia usually develops after an external stimulus. It becomes a long-term obsession that remains even after the external environmental disturbance disappears.
If left untreated, this insomnia can last for decades and may worsen as the number of relapses increases. According to the statistics of sleep medicine, it is true that the number of women is more significant than men. However, this type of insomnia is suitable for the method I am going to describe.
I solved the insomnia problem through sleep restriction, sleep cognition, emotional management, and relaxation training.
Human sleep is maintained by sleep homeostasis, biological clock, and circadian rhythm together. Sleep homeostasis has a much more significant impact on rest than the biological clock and circadian rhythm. That’s why many people take melatonin, which does not work.
Because melatonin works on the biological clock, as long as the sleep restriction is adhered to, the effect is better than even sleeping pills. And the sleep restriction method can also compress sleep to improve sleep quality. It can ensure that your daytime spirit is no longer depressed.
Getting out of insomnia is simple. The point is that we don’t focus so much on sleep. But our instincts won’t allow us to do so, driving us to keep trying to overcome insomnia. We have to learn to accept everything, accept emotions, and endure all the suffering and misery. Finally, we can get out of the spiral of insomnia.