Insomnia due to stress: what are its symptoms and how to fight it

Insomnia due to stress is one of the main health problems that many people face in their day to day. It is a type of sleep disturbance that has a direct impact on both body wear and tear and the risk of making mistakes and being exposed to risk during the day to day, and this situation, in turn, can increase stress, which worsens the situation.

In this article we will see both tips on how to combat stress insomnia and the typical symptoms of this disorder.

• Related article: "The 12 types of insomnia (according to their duration, severity and symptoms)"

Insomnia from stress: how does it appear?

At the time of going to sleep and falling asleep, our perception of possible dangers or problems that lie in wait for us it's very important. If there is something that makes us think that we are in a vulnerable situation, the nervous system will tend to stay in a state of alert, as this makes it more likely that we will seek a solution of righ now.

Unfortunately, in Western societies, problems are often not about exploring the environment for resources. nearby or safe places to turn to, but have to do with more abstract purposes and with many steps intermediate. For example, pass an exam next week, or reconcile with a person who lives far away.

So at bedtime it is not always practical to feel that restlessness, and the only thing to do is try to fall asleep. It is in these cases when the less mable side of this mechanism of adaptation to the environment appears: insomnia due to stress.

• You may be interested: "The top 7 sleep disorders"

Symptoms

The main symptoms of stress insomnia are the appearance of intrusive thoughts and mental images that difficulties arise in our consciousness again and again, the difficulties in finding a position in which we feel comfortable, the impossibility of disengaging our focus of attention from a specific topic, and in extreme cases, tremors due to causes other than temperature.

In other cases, stress insomnia not only manifests itself when trying to fall asleep, but also makes us wake up in the middle of the night without feeling especially drowsy and not wanting to stay in bed.

Of course, these signs should not be related to an illness or the fact that they have left. to sleep at odd hours, since these are factors that have a clear impact on how we sleep in the short term.

What to do to get back to sleep?

These are several tips that you can follow to start getting quality sleep and, in general, to feel better.

1. Give yourself a margin

It is important to assess your own health and not make it seem that lack of sleep is something circumstantial or a simple source of discomfort. Not dealing with the problem makes it easier for it to get worse and bigger day after day.

So, momentarily break with those responsibilities that are not clearly urgent and dedicate a single day to re-enter the dynamic of sleeping well. This involves missing several things on the first day, but in return we create the right situations to give the most of ourselves for weeks to come. Once insomnia due to stress does not exist, we will be much more efficient dedicating ourselves to our tasks and we will waste less time.

2. Avoid using screens at dusk

During the hours before you go to sleep, try to avoid exposing yourself to bright lights and screens. In this way, your nervous system it will not remain activated as it would in the hours of more natural light.

3. Do sports in the morning

Sport is a good way to relieve stress, and in that sense it is good to use it as a resource. However, avoid at all costs practicing it a few hours before dinner, or after. If not, your body will still be highly activated when you try to fall asleep.

4. Don't take stimulants

Whatever happens, avoid taking any substance that significantly activates your nervous system, like coffee.

5. Practice relaxation exercises

By resorting to these simple exercises from time to time, you will help keep your stress levels from getting too high. In them, you will work especially with your focus of attention and with the breathing patterns. The latter it will help you to oxygenate better with less effort, so that you are giving reasons for your nervous system not to remain in a state of alert.

• You may be interested: "6 easy relaxation techniques to combat stress"

6. Make sure your bed is comfortable

It seems obvious, but many times we make sleeping problems worse by pretending to fall asleep in a bed that is not properly prepared, or in a place that is not even designed for you to sleep in he.

So, make sure the place is big enough to stretch out well in it, that the sheets adapt to the temperature, and that there are no objects that limit your mobility, taking into account that while you sleep you will change your position many times.