|How to Overcome Insomnia Due to Overthinking|
Some time ago, I experienced a condition that many people may experience today, namely difficulty sleeping or commonly known as insomnia.
In fact, the body is very tired from the afternoon and already intends to immediately rest tonight. In fact, after lying down, there are even thoughts that can't be still.
I was ready to go to sleep, but suddenly I have a lot on my mind. Starting from thoughts about stupid and embarrassing things in the past, thoughts about tomorrow's to-do list that is getting closer, to random things like chicken or eggs first. Tomorrow night the cycle will be the same until finally the panda eyes can no longer be closed.
So, so that we don't get stuck in the cycle of insomnia due to overthinking, let's find out together what insomnia and overthinking are, the causes of overthinking in general, the impact of insomnia and how to overcome it.
Understanding Insomnia and Overthinking
Insomnia is a sleep disorder in which you have trouble falling asleep or staying asleep until morning. Usually, insomnia is characterized by you often wake up in the middle of the night and find it difficult to start sleeping again. In fact, according to research, 35% of adults and 23.8% of adolescents experience this sleep disorder.
While overthinking implies a condition where you feel exceptionally restless and have a so upset outlook on something that you contemplate the very most terrible conceivable outcomes that will happen to you ceaselessly. You will also try to control the conditions to your liking.
Actually, there's nothing wrong with worrying about it. However, if you just think about the worst possible scenario without trying to come up with a solution and do it, it won't change anything. You also need to understand that you can't control everything, some things are totally out of our control.
What Causes Overthinking?
Basically, overthinking arises because of stress and feelings of anxiety. However, the following things can also be reasons why you often experience overthinking:
- Your perfectionist attitude: Perfectionists will tend to demand perfect results and are afraid to face mistakes or failures. If it is not balanced with the ability to find solutions to the problems at hand, then this tends to lead to overthinking.
- Low self-esteem: For those who have low self-esteem in themselves that is very difficult to overcome, it is possible that they often blame themselves excessively and feel responsible for everything that happens to them.
- Having Trauma: Having an unpleasant experience that happened before, can trigger thoughts about the worst that could happen when faced with a similar situation.
Impact of Insomnia
Maybe some of us have started to get used to the condition of the body that lacks sleep. In fact, there are dangers that lurk if we keep the body in a state of lack of sleep. Here are some of the effects of lack of sleep due to insomnia that I have listed:
Decreased level of concentration and focus
The first impact of insomnia is difficulty concentrating and focusing because the brain and body lack time to recharge. So, when you start to find it difficult to focus, try to pay attention to the condition of your body.
It's easy to be in a bad mood
The quality of sleep is very influential on our mood conditions. Therefore, if you want a happy day, try to start by paying attention to the quality of our sleep every night.
Lowering the immune system
In times of a pandemic like today, it is very important for us to maintain our immune system to avoid viruses and diseases. Adequate sleep can actually improve system function as well as the immune system. So, in addition to diligently consuming vitamins and nutritious food, don't forget to get enough sleep.
For those of you who have a goal to lose weight, besides being diligent in exercising and adjusting your diet, you also have to pay attention to sleep time. When experiencing insomnia, we will feel tired in the morning so that it reduces our desire to exercise or do activities. In addition, lack of sleep can also disrupt our metabolic system.
Triggers overthinking, anxiety, and depression
There are many things outside of yourself that you may or may not know about that can increase your stress and lead to overthinking, extreme anxiety, and intensely stressful thoughts. However, things that are within our control, such as sleep, can also affect our mental health. In fact, sleep and rest are included in basic self-care that really needs to be done every day.
How to Overcome Insomnia
It's time to find out some tips for overcoming insomnia so that our sleep quality is better.
Avoid bright light and loud noises before bed
Our sleep hours can be influenced by the body's biological clock, where some of us are used to and associate sleep time with dim light / dark and a calm atmosphere. We can create a dark atmosphere by turning off the lights. We can also create a calm atmosphere by playing the piano or white noise (audio that uses certain frequency combinations to give a calming effect).
Avoid consuming caffeine and alcohol before bed
Instead of consuming caffeine and alcohol before bed, it's better to try drinking warm milk or chamomile tea. Caffeine is a substance that can increase the activity of the central nervous system so that it makes us more awake, alert and energized.
Of course that goes against our need to relax more before bed. While alcohol can reduce the quality of our sleep because the duration of sleep becomes shorter and worsens the symptoms of sleep apnea (a sleep disorder that causes breathing to stop repeatedly, while one of the symptoms is snoring).
Reduce the use of gadgets before bed
Using gadgets before bed can suppress the hormone melatonin, making it difficult for you to sleep well. Try replacing your activity before bed with reading a physical book or journaling.
Writing before bed can also be a way to overcome overthinking before bed. You can start by writing down how you feel today, what's on your mind right now, and what you are grateful for today.
Using essential oils
One of the benefits of essential oils that have recently been widely used is to treat insomnia. This has been proven in various studies.
You can use chamomile, lavender, cedarwood, sandalwood or neroli scents to help with insomnia. In addition to using essential oils, you can also inhale the aroma through aromatherapy candles.
Meditation can help you fall asleep faster, improve sleep quality, and also minimize the chances of waking up in the middle of the night. Meditation can reduce muscle tension, deal with stress, overthinking, anxiety to depression. Which of these factors causes insomnia?
If you have tried various ways to deal with insomnia, but still nothing changes or even more interferes with your daily life, it's time to ask for professional help, because it never hurts to ask for professional help for our own good.
Now that you know the causes, effects, and ways to deal with insomnia due to overthinking, it's time to put it into practice in your daily life. Try to start relaxing your body and mind. Then, practice the tips above and adjust it to your convenience, it doesn't have to be done all at once.