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What To Do When Worry Keeps You Awake

https://www.mindful.org/what-to-do-when-worry-keeps-you-awake/

mindful.org

What To Do When Worry Keeps You Awake
We may have outgrown our fear of monsters hiding under the bed, but nighttime anxiety continues to keep many of us awake long past lights out. According to the American Psychological Association, 43 percent of Americans say stress has caused them to lie awake at night at least once a month.

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One of the most common difficulties with getting to sleep is people just can’t turn their minds off. According to the American Psychological Association, 43 percent of Americans say stress has caus...

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Encourage positive distractions

Focusing all your attention on how you can’t get to sleep will only make sleep more difficult. Instead, distract yourself with engaging imagery, involving as many as your senses as possible.

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Allow worrisome thoughts

If you’re unable to sleep because you’re fixated on something stressful that’s happening the next day, it’s common to want to push those thoughts from your mind. However, doing so may hurt more tha...

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Practice nightly mindfulness

Often when we’re wide awake worrying, we’re focused on something that’s happening in the future. Mindfulness can be a powerful antidote as it directs your attention towards what’s happening in the ...

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Mindfulness In Sleep

Mindfulness In Sleep

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Mindfulness: Do’s And Don’ts

  1. Daily meditation: Having a daily meditation practice, be it mindfulness, a mental body scan or even chanting is crucial.
  2. Away from the bed: If you are unable to sleep, try to change your place, as the bed has to be associated with sleep.
  3. Sleep apps don’t work: Sleep apps are not to be relied on for sleeping, and one should cultivate our own body to be able to sleep without any aid like sleep apps or even sleeping pills.
  4. Don’t try too hard: Sleeping is an effortless effort, and your mind and body has to be conducive for it to happen. Forced sleep is the primary mistake many insomniacs make. Sleep happens on it’s own if you allow it.

Three Ways To Wind Down

  1. Eliminate distractions, like your smartphones or tablets, that hinder sleep by their radiation, constant notifications and the blue light they emit.
  2. Don’t pressure yourself to sleep and instead focus on calming your mind and practicing mindfulness and relaxed breathing.
  3. Mental body scan is an effective mindfulness meditation that promotes sleep, where one notices one’s breathing and various bodily sensations, while mentally scanning one’s body parts.

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Worry

Worry is the cognitive part of anxiety, with it's repetitive and obsessive thought patterns in our mind. Worry is sometimes essential for us to solve problems or take action, provided we are not st...

Stress

Stress is a biological response(or a reaction) to external changes and forces beyond one's resources. Signs of stress include a rapid heart rate, shallow breath, and an adrenaline rush.


Acute stress or temporary stress is normal and even beneficial. Chronic stress is linked to health concerns like heart disease and a weakened immune system.


Ways to Handle Stress:

  • Exercise daily.
  • Focus your energy on what you can control.
  • Know that your stress response is unique to you.

Anxiety

Anxiety is the culmination of worry and stress. It is a state of body and mind which is stressed and worried for no apparent reason, like a response to a false alarm.

An anxiety disorder is an acute form of anxiety and a serious medical condition.


How to Handle Anxiety:

  • Curb your sugar, alcohol and caffeine consumption.
  • Calm yourself by deep breathing and refocusing on your body parts.
  • Distract yourself by listening to music or a little exercise.
Stress, worry and anxiety can be helped by regular exercise, a nutritious diet and an ample amount of sleep.

    The Elixir of Life

    Sleep, something which people take for granted, much like oxygen, is the elixir of life.

    Insomniacs must know that sleep is natural, and normal, with each of us having the ...

    Tips for Sleeping

    • Get up at the same time every morning.
    • Write affirmations to tell yourself that your body knows how to sleep.
    • Don't involve your over-thinking mind too much.
    • Use your bed is for sleep and sex only.
    • Don't lie awake for more than 20 minutes on the bed, and if you can't sleep, get up and try to do some calming activity like folding laundry.

    The Enemy of Sleep

    Our body will take care of itself if left on its own. It is our mind which is the culprit, running like a motor, inducing low-grade anxiety inside us.

    Sleep is not something you have to do, but something which happens naturally to you. If an insomniac forgets that he is an insomniac, he will have a good night's sleep.