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10 Important Tips to manage Stress Insomnia

Posted May 04 2010 5:48am

Stress can be good or bad, everyone responds to stress in different ways.  Stress can help us achieve our goals and function more efficiently on the good level.  But for most people too much stress can cause health problems.  Major changes in your life can increase your level of stress such as changes at work or school or relationship issues.  Excessive levels of stress can lead to insomnia.  Stress induced insomnia can usually be treated by reducing the stressors in your life, eliminating stimuli prior to going to bed and making some simple lifestyle changes to reduce or manage stress more efficiently.

10 Important Tips to manage Stress Insomnia

How to know if your Insomnia is caused by Stress

If you are experiencing insomnia you might consider whether additional stress in your life may be the culprit.  If you normally do not have difficulties with sleep and your stress level has increased recently this could be the reason.  Stress left untreated can cause both physical and emotional problems.

Some symptoms of stress include:

  • A change in your sleep pattern or difficulty sleeping when this is not normal for you
  • Body aches such as a stiff neck, headaches or back pain
  • Increased heart rate or rapid breathing
  • Irritability
  • Fatigue
  • Stomach upset
  • Sweaty palms
  • Difficulty with concentration
  • Difficulty making decisions
  • Forgetfulness

10 Important Tips to manage Stress Insomnia

  1. Identify whether your Insomnia is in fact caused by Stress.  Insomnia can be caused by medical reasons other than stress.  Speak with your medical professional to rule out a medical cause of insomnia.
  2. Reduce the amount of stress in your life.  Constant drama and problems can reap havoc in your daily life and in your ability to get the rest your body needs. Identify sources of stress and eliminate those that you are able to remove. Learn coping strategies to reduce the amount of stress you have.
  3. Practice Meditation or Relaxation techniques prior to attempting to sleep.
  4. Set a routine for sleep.  Go to bed at the same time each night and wake at the same time each morning.  Your body will adjust to the routine making it easier to fall asleep.
  5. Avoid stimuli before going to sleep.  Do not watch the news; put work and personal issues out of your head before you go to sleep.  Allow yourself a few hours of non stimulating time prior to going to sleep. Turn off your pager, your cell phone and put your work away, out of sight and out of your thoughts.
  6. Avoid caffeinated beverages in the evening, these not only interfere with sleep because of the caffeine, but caffeine can also increase stress.
  7. Soak in a hot bath and relax your muscles and clear your mind.  Pamper yourself to prepare for your night of restful sleep.
  8. Get regular exercise.  Physical exercise is wonderful for reducing stress.  This can be as simple as a walk or playing your favorite sports.
  9. Do not clock watch.  Turn your clock away from you.  Watching the clock promotes anxiety about your sleep time.

10. Do not read or watch television from your bed.

Take Steps to Manage Stress Insomnia to Avoid Health Problems

Not getting enough sleep can cause multiple complications.  Insomnia can impair your mental function, your ability to remember and concentrate and interfere with your ability to adequately perform your daily tasks.  Insomnia can lead to even more stress and can cause depression and other ill effects on your moods.  Persistent insomnia can lead to the development of emotional disorders and affect hormone production in your body. Chronic insomnia can increase your risk for heart disease.

Lack of sleep has also been linked to endangering public safety.  Accidents in traffic or in the workplace have been caused by insomnia because of the lack of concentration and slowed response time’s related to fatigue.  You do not perform to the best of your ability when you are tired.  You do not think as clear, you do not respond as quickly.

Sleep is essential for good health.  It is the time in which our bodies recuperate and repair themselves.  If stress is causing you to not get a good night’s sleep you can do something about it.  Take the necessary steps to reduce stress in your life, make the changes needed to get your body the rest it needs.  If you have tried all of the natural remedies to reduce stress and induce sleep without success speak to your health professional for other suggestions or perhaps a temporary sleep aid or anti-anxiety medication.  Enroll in a yoga, meditation or deep relaxation therapy class to gain insight into ways to relax and help reduce anxiety and stress that may be keeping you awake at night.

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