Insomnia From Stress: When Worries Weigh Heavily On The Pillow

Insomnia from stress is a recurring companion. Difficulty falling asleep is often conditioned by the rumor of an overactive mind, of thoughts that do not shut up, that settle on the pillow forcing us to turn and turn, denying us the right to rest. Thus, after those nights in white comes something worse: a day in black of absolute exhaustion.

Insomnia is by no means a fatal disease, however, it takes away our quality of life. Furthermore, we cannot ignore the fact that the insomniac brain shapes a mind that is incapable of focusing attention, retaining new information and reacting with the same efficiency to the simplest stimuli.

All this creates a vicious cycle where the lack of rest ends up feeding back the stress, and where little by little we can go from a transitory insomnia to a chronic sleep disorder. In fact, and beyond what we may think, we are not exactly facing a light problem. Lack of a good night’s sleep is the origin of many traffic accidents.

Furthermore, it is known, for example, that the Chernobyl nuclear accident (1986) was the result of human error caused by the lack of rest of the workers. Likewise, we cannot ignore the fact that insomnia due to stress maintained over time generates a social, physical and cognitive deterioration that can lead to the appearance of depression.

Let’s see more data below.

Insomnia due to stress, why does it appear?

In a study published in the journal “Psychosomatic Medicine” and carried out by doctors Charles M. Morin and Sylvie Rodrigue, something was shown that most of us can intuit. All of us experience stress on a day-to-day basis. Now, sometimes, part of those events end up surpassing us. There are too many “many” that we cannot cover and that exceed us.

Thus, when the brain interprets that it does not have control over many of those things that happen, it experiences hyperarousal. The smallest problems take on inordinate dimensions and everything becomes a threat. Little by little we enter a state where thoughts acquire an unhealthy overweight, the same ones that see in the night hours that space of time where they devour us with their anguish, their fears and pressures.

On the contrary, those people who have adequate coping skills, cope much better with stress, thus preventing the intrusion of disruptive thoughts at night.

Characteristics and effects of chronic insomnia

Insomnia from stress is not related to any organic disease. This is the first differential factor that we must rule out in order to be able to relate it to states of stress. Let’s see therefore what signs can give us a clue of this condition:

• Difficulty getting to sleep.
• Frequent awakenings that can last for hours and make it impossible even to rest again.
• Difficulty finding a comfortable sleeping position.
• Appearance of intrusive thoughts accompanied by mental images.
• Nightmares.
• Digestive pain, tremors and the appearance of nocturnal headaches.

On the other hand, stress insomnia can be transient (if it lasts between 2 days and 2 weeks) or turn into primary chronic insomnia if it lasts more than three weeks. In the latter cases, we will begin to experience the following symptoms:

• Irritability.
• Tiredness.
• Concentration problems.
• Low work performance.
• Somatic complaints: muscle aches, digestive problems, headaches …

From the first month the person can begin to experience dysphoria, apathy, helplessness … As we have indicated, and as studies such as the one carried out in 2008 by the University of North Texas also reveal, chronic insomnia can derive in many cases in a depression.

How to cope with stress insomnia?

Experts on the subject such as Dr. Daniel J. Taylor, from the University of San Antonio, in Texas, remind us in an interesting work published in the International Review of Psychiatry , that most people turn to drugs before psychological therapy to treat insomnia.

If we do not manage the trigger, in this case stress, there is a high risk that we will end up developing a psychological disorder. Therefore, among the most effective therapies to treat stress insomnia is undoubtedly cognitive behavioral.

On the other hand, simple strategies to incorporate into our routines, as well as in our night rest space, will also be useful:

• Make sure the bed is comfortable, with a suitable mattress.
• External stimuli (noise and light) should be minimal.
• Air and humidify the bedroom.
• The ideal temperature for sleeping should be between 16 and 18 ºC.
• Follow the same routines, go to bed at the same time.
• Disconnect your mobile, television and computer an hour before going to bed. Better if we go to bed with a book.
• Avoid heavy food at dinner.
• Practices such as mindfulness are ideal to combat stress insomnia. Do not hesitate to get started in this area where you can combine breathing with meditation.

Don’t hesitate to ask for expert help if your stress insomnia has lasted for more than two weeks . An over-activated mind, preoccupied, and inhabited by negatively charged thoughts doesn’t just rob us of sleep. It takes away our quality of life.