Stress and Insomnia

Information about Stress, Anxiety and Tension are immediately below.
See information about Insomnia and other sleep problems here

Stressed? Anxious? Tense?

Don't worry, you are not alone. Most of us have forgotten how to relax and take it easy. It is when this inability to relax starts to affect our daily lives and our health that we have to take it seriously.

Stress gets to everyone at some time - sometimes it is short term and one can cope and at other times it is ongoing and long term and then it starts to affect our health and our work.

Does everyone react to stress the same?

No. Everyone reacts to stress differently. Some people become withdrawn and quiet, others become hyperactive, some sleep a lot and some people become ill.

How can stress affect my health?

Stress will affect your health in different ways, usually homing in on your weakest area. This is why some people develop high blood pressure, others ulcers, some headaches and others migraine, even back and neck pain. Irritable bowel problems and grinding teeth at night are very good examples of stress-related problems.

Are there any long-term effects of stress?

Yes. Long-term stress can also affect the body's immune system and make us more prone to a variety of auto-immune diseases such as certain types of arthritis and muscle problems, thyroid problems, certain types of bowel disorders, diabetes, to name a few. The medical profession are only just uncovering the tip of a very large iceberg, with regard to different types of auto-immune diseases.

So what can we do to relax?

• Exercise regularly, at least 3 times a week for an hour. Walking, swimming, going to the gym are good to start with.
• Eat a healthy, balanced diet (eliminate all fast food, reduce alcohol, tea and coffee intake).
• Try vitamin supplements - A, C, E, B complex, B6 are all useful.
• Take time to relax and wind down. Try yoga, relaxation, meditation

Insomnia and other sleep problems

As many as one in three of us has trouble with sleeping at some stage in our lives and as many as a quarter of the population will take a sleep remedy at some time.

Insomnia is common when our sleep pattern has been disturbed e.g. by stress at home or at work, travelling long-haul and through different time zones, shift work, death, marriage, divorce, worries about the children. depression, chronic pain, nightmares, panic attacks. These are all common causes of insomnia or inability to sleep.

Insomnia shows us that something is basically wrong in our life. Sleep deficit builds up after a period of time and can make us feel quite ill.

What happens if I don't sleep?

Usually after a 7-10 days our sleep pattern will return to normal on its own. However, in times of extreme crisis or stress it can be difficult for the pattern to return and then we need additional help.

Sleeping too little?

Some people can function perfectly well on 3-4 hours a night and others need 8-10 hours a night. Neither is better or worse than the other, that is just how it is and it is important to get to know your own body and treat it with respect. If you are someone who needs a lot of sleep, you may be able to go for a while without your normal 8-10 hours and then find you hit a wall and sleep round the clock one day to catch up.

Helping yourself

Firstly, it is important to make sure that your bedroom is conducive to sleep. Is it dark enough for you, warm or cool enough, quiet enough? Having a set ritual before going to bed can help, like having a hot bath, going straight to bed and reading a book (but not one that is over-exciting or a horror story). A TV in the bedroom is not a good idea. You will be pleased to know that sex before sleep is OK as it is regarded as relaxing! Don't go to bed until you feel tired but get into a routine so that you go to bed at the same time and get up at the same time every day.

Don't drink alcohol, tea or coffee or hot chocolate before going to bed - these can all lead to hyper-arousal and alcohol can lead to problems sleeping in the second part of the night. In other words you may get off to sleep, then wake up and not be able to get back to sleep again.

If you are lying in bed wide awake and can't sleep for more than 20 minutes, then get up and do something non-rewarding like ironing or reading Charles Dickens standing up! (I'm serious!)

Finally, try breathing to a set count and routine such as breathing in for the count of 7 and breathing out for the count of 11 and continue until you relax and drop off to sleep.

Sleeping at the wrong time

Many people with insomnia are worried that they should only sleep at night. Personally, I believe that it is necessary to make up for lost sleep and if that has to be done in the middle of the afternoon for an hour or so, then that is better than pushing yourself to stay awake in the mistaken belief that you will sleep at night. Unfortunately, it doesn't seem to work like that for most of us and by night-time you are so tired you don't sleep - so what was the point in that?

Narcolepsy

This is the sudden and uncontrollable urge to fall asleep at almost any time. The sufferer often feels they can't move their body and may hear or see strange things as they fall asleep.

Sleep Apnoea

This is usually associated with snoring, but is potentially serious as the sufferer will stop breathing for short periods whilst sleeping and during the course of the night this could be for an hour or more in short spurts. There are various causes for this and it requires medical help and attention.

Nightmares

Sleep can often be disturbed by nightmares. We dream to work through our stresses, but when the stress is so bad, then we tend to have nightmares. Dreams are in the form of metaphors (stories) and they come up from our unconscious mind and so need translating into an understanding of the underlying cause.

Children and Sleep problems

Children can suffer with a variety of sleep problems such as nightmares, night terrors and bed wetting. In many cases reassurance will help, but underlying these problems is usually stress and anxiety about something.

Any illnesses associated with sleep problems?

• A type of muscular pain commonly termed myofascial pain tends to occur in people where stage 4 sleep is interrupted (caused often by tranquillisers, sleeping pills, valium, benzodiazepam). In these cases aerobic exercise can help the muscular pain.
• Bowel problems such as irritable bowel syndrome, colitis, Crohn's disease, coeliac disease all tend to be associated with disturbed and light sleep and insomnia.
• If you suffer with lung complaints you may also have a disturbed sleep.
• An underactive thyroid can increase your need for sleep, so much so that you fall asleep all the time. Hyperactivity such as occurs in an overactive thyroid will make you sleep less.
• Iron-deficiency anaemia will cause tiredness, but you often don't feel refreshed even after many hours sleeping.

If in doubt about your health - do consult your GP.

What Treatments are available for Sleep Disorders?

Hypnotherapy can help sleep disorders, but I would also be looking for the reasons underlying the sleep problems - especially dealing with any stress-associated problems either in your personal life or at work.

Acupuncture and Chinese medicine can be helpful.

Medical herbalism has a number of alternatives to offer to help sleep, rather than prescribed drugs. Commonly helpful are passion flower, valerian, lemon balm and hops.

Aromatherapy oils such as lavender are useful to help promote sleep.

Insomnia, SAD, depression and Jet Lag can all be due to a lack of tryptophan which effects the melatonin levels affecting sleep. You can't buy tryptophan to take, but some people do benefit from taking melatonin or GABA.