Table of contents:
- How to deal with stress due to insomnia
- 1. Set a sleep schedule gradually
- 2. Avoid various distractions before bed
- 3. Limiting the consumption of certain substances
- 4. Set aside worrying thoughts
- 5. Seek professional help
Insomnia can have further impacts on health, one of which is stress due to insomnia. At the same time, prolonged stress will worsen sleep quality and worsen insomnia. A study on the Healthy Sleep Harvard College page also shows that people who sleep less than 4.5 hours a day for a week are more likely to feel angry, stressed, and emotionally exhausted.
How to deal with stress due to insomnia
Insomnia and stress are two things that are interrelated. Therefore, you need to solve both of them completely so that the problem does not appear again. The following tips may be useful for those of you who are dealing with stress due to insomnia.
1. Set a sleep schedule gradually
You may want to get to the optimal bedtime right away, but it's best to gradually adjust your bedtime to make it easier for you to live with it. If you are accustomed to sleeping for four hours a day, adjust it accordingly. Then, add 15 minutes the next night. After a few nights, add another 15 minutes until you get used to it.
Try to maintain your sleeping and waking hours. Don't go to sleep 'get revenge' for dozens of hours on weekends just because you always don't get enough sleep on weekdays, as this won't deal with the stress of insomnia.
2. Avoid various distractions before bed
As much as possible, avoid using any electronic devices before you go to sleep. Prepare for your bedtime by relaxing your body and creating a supportive environment for restful sleep. You can try taking a warm bath, stretching, meditating, listening to music, or reading a book while feeling sleepy.
There is no need to force yourself if you can't fall asleep right away. Every few minutes, try changing activities that can be done until you feel sleepy. The thing to remember, these activities before going to sleep should be light and not stimulating your body.
3. Limiting the consumption of certain substances
The stress caused by insomnia that you experience can be affected by what you consume. If you are struggling with insomnia, then you need to limit your consumption of caffeine and alcohol and avoid smoking.
Caffeine will make it difficult to fall asleep and make it easier to wake up in the middle of the night. Likewise, the alcohol and nicotine in cigarettes, both of which can have a stimulant effect, making it harder for you to sleep.
4. Set aside worrying thoughts
Even if you worry about tomorrow's plans, try putting them aside for a moment. Worrying thoughts will worsen your insomnia, which can make your stress worse. Instead of thinking about tomorrow's plans before bed, try creating them when you're done with work. That way, you can sleep comfortably right away at night.
5. Seek professional help
The insomnia that you experience may stem from a psychological problem. Try to get professional help from a psychologist to deal with the stress caused by insomnia that has been bothering you. A psychologist can suggest cognitive and behavioral therapy to find out what causes it. This therapy can also train you to overcome problems through habit improvement.
Stress due to insomnia can be a dual problem that affects your daily functioning. If simple, supposedly effective methods cannot overcome this problem, therapy can be one solution.
There is nothing wrong with keeping a personal journal to record your sleeping habits, including anything that is bothersome. This will help the therapist provide the right treatment.
