Anxiety is an emotion that produces a sensation of fear, dread or worry. This can make a person feel sweaty, restless, tense and can cause their heart to beat faster. For example, it could be a normal reaction to stress.
However, sometimes this human emotion can last longer than usual and when it does, it is possible that it interferes with both daily and nocturnal life. The US National Library of Medicine says, “For people with anxiety disorders, the fear is not temporary and can be overwhelming.”
Anxiety can manifest itself in different ways and each person experiences it differently. Nervousness, restlessness or anxiety, trouble concentrating, trouble falling asleep or staying asleep, and even gastrointestinal problems may occur.
There are also patients who may experience panic attacks, an episode of extreme fear that may be accompanied by a sense of doom, rapid heartbeat and chest pain, shortness of breath, as well as tightness in the throat, sweating, Chills, flushing and dizziness or lightheadedness.
Although episodes of anxiety can happen at any time, it is becoming more common for people to experience them at night. “Various clinical trials have determined that sleep deprivation can be a trigger for anxiety. Historically, research also suggests that anxiety disorders are related to decreased sleep quality.
The source indicates that sleep problems and anxiety seem to go hand in hand. Sleep deprivation can be a trigger for anxiety, while anxiety can also lead to sleep deprivation.
The Anxiety and Depression Association of America (ADAA) indicates that more than 50% of adults say their anxiety level affects their ability to sleep through the night. For this reason, taking action to manage nighttime anxiety and, incidentally, address sleep problems is the key to improving quality of life.
The first step that must be taken is to try to identify what is causing this problem, reassures the psyche and mind portal, because that is how you can start working to find a solution. Excessive work, study and personal, financial or emotional problems can trigger this condition.
Similarly, it is also necessary to exercise, because it not only has physical benefits, but Psychologist. “Studies show that playing sports improves mood because it helps release neurochemicals like serotonin or endorphins, which make us feel good,” says Psychology & Mind.
Physical activity helps reduce stress and anxiety, as it reduces the presence of cortisol in the body.
Another important aspect is eating well, as it is one of the best ways to prevent insomnia. Special care should be taken of food during nightExperts say that since heavy meals can lead to difficulty falling asleep and hence anxiety at night.
Meditation can also help. Scientific evidence suggests that meditation sessions may be beneficial in reducing anxiety. Meditating just before bed can be a good way to alleviate this condition while sleeping.
However, when the individual cannot handle the situation on his own, and keeping in mind the aspects like above, it is best to resort to psychotherapy and one of them is cognitive-behavioral therapy. The latter stimulates the change of thought patterns to improve behavior and mood. According to the ADAA, it can take 12 to 16 weeks for results to appear.
Sometimes, experts say, psychotherapy by itself is not enough and therefore it is necessary to resort to drugs, which can complement the management given by specialists with therapy.
It is also important to treat underlying conditions, as some people deal with conditions that can cause symptoms of anxiety. For example, heart disease, hyperthyroidism, diabetes, chronic pain, irritable bowel syndrome and some brain tumors can affect this problem.
Finally, alternative medicine may be helpful in treating anxiety problems that occur at night. “Research on herbal and botanical medicine for anxiety is much more limited than on conventional medicine. However, a 2010 systematic review found that both herbal and nutritional supplements can be valuable treatments for anxiety.
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