Tips to get rid of insomnia
You haven't been able to sleep for several weeks. Normal. Between your work which exhausts you, your couple which is faltering and your children who do as they please, nothing is going well. Conclusion ? Stress devours you and you spend your nights up! And if you follow our five tips to finally fall asleep peacefully?
What is the connection between lack of sleep and stress?
According to the Center du Sommeil (CENAS), a Swiss organization dedicated to sleep disorders and falling asleep, insomnia refers to "a sleep problem that is characterized by difficulty falling asleep (sleep onset insomnia), having a continuous sleep (maintenance insomnia) or by the presence of an early awakening”.
In addition, the people concerned have diurnal repercussions such as drowsiness, fatigue, a certain irritability, a lack of concentration, a lower performance and a great physical and psychic exhaustion. Especially if the lack of sleep is chronic.
Finally, over time, insomnia can lead to professional, school or relational difficulties. Ultimately, it is not uncommon for some insomniacs to develop anxiety disorders, even burnout or depression.
Chronic stress, fatigue and insomnia: a veritable vicious circle
Stress is one of the most common causes of sleep disorders, especially insomnia.
Here we are not talking about the “physiological” stress that is triggered on an ad hoc basis when we are subjected to immediate danger and that we have to flee or fight, depending on the situation.
Chronic stress is much more sneaky and devastating. It gradually sets in in our daily lives and is due to the accumulation of stressful situations: continuous pressure at work, sudden and unforeseen change (divorce, moving house, dismissal) or even traumatic shock (death of a loved one, attack, accident).
In this case, it is difficult to fall asleep... Falling asleep is increasingly late, nocturnal awakenings are increasing and the nights are much shorter. Then follow mechanisms and attitudes that will only aggravate the sleep disorders already present. Like delayed bedtime, the exponential fear of not being able to fall asleep, the excessive use of smartphones, televisions and tablets to deceive boredom, incessant glances at the alarm clock, frequent risings in the night, incessant ruminations... And it's a real vicious circle that sets in: stress leads to insomnia, which increases stress.
Here are five tips for falling asleep when you're stressed
Get to bed at the first signs of sleep to beat stress-related insomnia
One thing is certain. Delaying bedtime thinking that you will fall asleep faster is a decoy! Because your brain will be in “vigilance” mode and you will miss your sleep cycle, which lasts around an hour and a half. You will therefore have to wait for the next “train” to fall asleep! Of course, you have good reason to be stressed and not want to go to bed. The problems are piling up and you keep dwelling on it. Stop! Respect your biological clock. Your torments will wait until tomorrow... So, from the first yawns, go to bed. And bet that in no time, you will be in the arms of Morpheus.
Replace screens with a good novel to help you fall asleep
Do you really think that spending an hour on your computer at bedtime to answer your "urgent" emails will help you fall asleep? That your stress will disappear in the blink of an eye because you found a video game that relaxes you? Nay! Manager ? Melatonin. This natural sleep hormone, which only manifests itself in the dark, is unfortunately very sensitive to light. And particularly the blue light emitted by screens. Results ? Your brain is in turmoil and you are preparing for a night… without sleep!
Immerse yourself in a novel instead. Because by doing this, you will stimulate your brain, but you will also reduce your anxiety. It has been scientifically proven that opening the pages of a good book will help to escape and relax. And it would reduce the state of stress before falling asleep by 68%!
Take a bath thirty minutes before going to bed to de-stress
Nothing beats the stress of your day than immersing yourself in a lukewarm bath (between 30 and 37°C) with essential oils or scented salts, about thirty minutes before going to bed. Choose tonics to drive away your fatigue, but also relaxing to promote sleep. Marjoram, orange, lavender, nutmeg, rosemary, chamomile, everything is possible. Enjoy a relaxation session with guaranteed anti-stress powers. Your muscles will relax, your tensions will disappear and your falling asleep will only be a formality.
Meditate before sleep to get rid of your stress
What better time to meditate than before going to bed? Especially if you suffer from stress and your day has exhausted your mind.
Log out of all your screens,
Turn off the light,
Sit comfortably on your bed and close your eyes.
Stand up straight with your feet firmly planted and your hands resting on your thighs or knees.
Breathe calmly and let go of your thoughts.
Listen to your body, relax your muscles, and breathe. Calmly.
Observe the beating of your heart and the ebb and flow of the air circulating throughout your body.
Accept with kindness all the negative sensations and thoughts that have marked the past hours, without undergoing them, judging them, or even trying to modify them.
And whenever you can, refocus on the “here and now” and your bodily sensations. Between these few minutes of meditation and your falling asleep, there will be only one step...
Follow the TheraSerena program to end your insomnia due to stress
Stress preventing you from sleeping? Maybe it's time to look into cognitive behavioral therapy (CBT). Their particularity? They act on the connection that exists between cognition (i.e. the thought process), emotions and behavior. Numerous studies have highlighted the interest of CBTs in sleep disorders. Moreover, work published in the journal Médecine du Sommeil in March 2017 proved that CBTs would bring a significant benefit to patients with insomnia, especially if their disorders were considered “severe”. (1)
Thus, CBT for insomnia is recommended by the Haute Autorité de Santé (HAS) as a first-line treatment for adults suffering from sleep disorders.
TheraSerena has included behavioral and cognitive therapies in its program...
