If our mind creates nocturnal anguish or anxiety, does it also have the power to create its opposite, when relaxed by a therapeutic solution?
Nocturnal anxiety attacks or seizures can really disrupt your daily life and make your sleep very unpleasant.
But if you don’t do anything about it, then your nighttime anxiety could turn into a chronic and much more serious problem.
You can alleviate this situation with a therapeutic massage to help you sleep well.
What exactly is nocturnal anxiety?
A nocturnal anxiety attack is a panic attack that occurs in the middle of your sleep, waking you up for no apparent reason.
There is very little information available on this subject, and people are often worried when they experience this kind of anxiety at night.
As a result, people frequently think that this anxiety problem can get bigger, and they’re afraid of developing other forms of panic.
However, studies have shown that over 50% of people with nocturnal anxiety will experience at least one further panic attack.
Obviously, having nighttime anxiety is a terrible feeling as well as being confused with barely being awake to know what’s going on. You’ve probably also felt more vulnerable, as this happens in the dark in the middle of the night.
Why do we suffer from night-time anxiety?
Why do we have these anxieties during the night, when our mind is not thinking when we are asleep?
Since the mind still functions during sleep, then we can assume that the process is much the same as that of an anxiety cross when we’re awake.
So it makes sense to put our attention away from the why question, and instead pay attention to what exactly is going on and how to respond to nocturnal anxiety.
How does stress contribute to nocturnal anxiety?
Stress plays an important role in nocturnal anxiety in a number of ways. Stress often leads to racing thoughts and excessive worry, which can be intensified at night by a lack of distractions during the day that allows stressful thoughts to surface when we’re trying to sleep, or by stress-induced fatigue that makes it harder for the brain to put anxious thoughts into perspective. Stress triggers the body’s stress response system, which can disrupt sleep by prolonging the time it takes to fall asleep and fragmenting sleep patterns. In addition, the stress response increases cortisol levels, further disrupting sleep. Stress-induced sleep problems can create a vicious circle:
- Poor sleep quality due to stress leads to increased anxiety the next day.
- This heightened anxiety then makes it harder to sleep the following night, perpetuating the cycle.
Stress affects the body’s hormonal balance:
- It can lead to an increase in stress hormones, particularly cortisol.
- These hormonal changes can interfere with the body’s natural sleep-wake cycle.
Stress often leads to behaviors that can exacerbate nocturnal anxiety:
- Increased caffeine consumption to combat daytime fatigue
- Irregular sleep schedules due to work or worries
- Excessive screen time before bed, which can stimulate the mind
By understanding how stress contributes to nocturnal anxiety, individuals can take steps to manage their stress levels and improve the quality of their sleep. This can include practicing relaxation techniques, maintaining good sleep hygiene and seeking professional help when needed.
What are the best strategies for managing stress before bedtime?
Based on research findings and best practices for managing pre-bedtime stress, here are some effective strategies:
Establish a relaxing bedtime routine
Creating a consistent pre-bedtime ritual can help signal to your body and mind that it’s time to relax: – Start your routine about 2 hours before your usual bedtime
– Avoid screens and bright lights, which can interfere with melatonin production
– Practice relaxing activities such as gentle yoga, reading or listening to soothing music
Practice mindfulness and relaxation techniques
Mindfulness and relaxation exercises can help calm an anxious mind: – Try a 10-15 minute meditation before bed, focusing on your breathing
– Do a body scan, gradually relaxing each part of your body from your toes to your head
– Practice deep breathing exercises, such as the
Keep a diary or make lists
Writing can help free your mind of stressful thoughts: – Write down what’s on your mind to avoid ruminating on your worries all night long
– Create a to-do list for the next day to alleviate anxiety about upcoming tasks
Create an environment conducive to sleep
Optimize your bedroom for relaxation and sleep: – Keep the room cool, dark and quiet[
– Use comfortable bedding and pillows
– Consider using white noise or soothing natural sounds to mask disruptive noises
Pay attention to your diet and exercise
What you consume and how you move during the day can have an impact on night-time stress: – Avoid caffeine later in the day and limit alcohol consumption
– Exercise regularly, but not too close to bedtime
– Have a light, healthy snack before bed to stabilize blood sugar levels
Use relaxation techniques if you can’t sleep
If stress is keeping you awake, try these strategies: – Get out of bed and do some light activity until you feel drowsy again
– Practice progressive muscle relaxation or deep breathing
– Try anchoring techniques to focus on the present moment By incorporating these strategies into your nightly routine, you can help manage stress and improve your chances of getting a restful night’s sleep. Remember, consistency is essential when establishing new sleep habits.
How to react to a nocturnal anxiety attack?
If you’ve just been awakened by an anxiety attack during sleep, the chances of falling asleep quickly are slim. So there’s no need to stay in bed waiting for this to happen.
Wouldn’t it be easier to get out of bed and wake up completely? Drink a glass of water, do a few ordinary things to help you wake up. Don’t turn on the TV, but start reading or trying other things to relax naturally.
Accept anxiety in order to understand it better
When we don’t accept life as it is, when we judge life, then we repress this truth in order to hide it. This causes an unnatural emotion and we then produce panic, terror, anxiety, worry, which are completely unnatural emotions.
Then we wonder why we have anxiety at night and especially during the day!
Night-time anxiety is a consequence we create without realizing it, by trying to put the importance of our lives on results, and then we have expectations that create these anxieties.
Expectations make us unhappy, because we don’t accept life as it is, but as it should be.
Receiving a massage brings that physical calm that relaxes our body, but it brings even more benefits by showing us how accustomed we are to living without taking care of our mind.
The mind creates nocturnal anguish or anxiety, and it also creates its opposite. A massage therapy session helps you relax your mind and make better choices for a better life.
A massage is good, but understanding the cause is even better! If you’d like advice or information about massage therapy, we’ll be happy to answer your questions before or during your session!
Choose massage therapists who are attentive to your situation.
If you want a unique massage to relax or free yourself from your pain, discomfort, pain or suffering, isn’t it wise and sensible to turn to massage therapists who know what you are doing? Live?
