INFINITY News: For those of you who are suffering from sleepless nights. The latest research reveals the cause of insomnia! Find out tips to improve your sleep. #insomnia #improvingsleep #lackofsleep
Video explanation
Can't sleep well at night? Could the cause be your "mental habits"?
Hello, this is John! Are you all sleeping well every night? Some of you may be having trouble falling asleep lately, or waking up many times during the night.
In fact, the quality of your sleep is not only influenced by your daily diet and exercise, but also by some surprising things. In this article, I will explain in an easy-to-understand way the relationship between sleep and a certain mental pattern that is attracting attention in new research!
Could it be that "anxious attachment style" has something to do with it?
Have you ever heard the term "attachment style"? This is the basic pattern of how we make emotional connections with other people. It is said that it is formed mainly in childhood through relationships with the closest caregivers (usually parents). There is not just one style, but it can be divided into several types.
Among those attachment styles, if you areAnxious attachment styleIf you have an anxious attachment style, it may be affecting your nighttime sleep. People with an anxious attachment style may display the following traits in their relationships:
- "I don't want to be abandoned" or "I don't want to be disliked"
- I am sensitive to small things that other people say or do and I get anxious easily.
- "Does he really like me?" "Did I do something wrong?" I always worry about the other person's feelings and my own opinion.
To put it simply, the connection with a loved one is likeThin threadYou may feel like you are constantly worrying, "Will it break?" or "Will it fall apart?" This chronic feeling of anxiety can actually affect your sleep at night.
How does 'anxious attachment' affect sleep?
Why do people with an anxious attachment style tend to have difficulty sleeping? The main reasons are:I can't relax my mind easilyThere is a particular thing.
- Overthinking makes your mind spin: Even when you go to bed at night, your mind is constantly swirling with thoughts of the past and worries about the future, such as "What did they mean when they said that to you back then?" or "What if things don't go well at work tomorrow?" This makes it hard for your brain to enter rest mode.
- Always be on edge: Because you are very sensitive to the reactions of others and the situation around you, you tend to be in a constant state of tension. This can cause your body to stiffen when you try to sleep, or wake up at the slightest noise.
- Vigilance due to lack of security: If the absolute sense of security deep inside you - "I'm fine" or "The people around me accept me" - is shaken, this can lead to latent anxiety about being vulnerable while sleeping.
Furthermore, when we feel strong anxiety, our bodies are more likely to enter a weak "fight or flight mode" (known technically as the fight or flight response). This is a so-called "fight or flight" response that was developed long ago to protect us from dangerous animals.The body's alarm systemThis is an important mechanism. However, in modern society, stress from relationships can accidentally switch on this mode. When this happens, your heart starts pounding and your muscles tense up, making it difficult to relax and sleep.
Recent research has also pointed out a link between this "anxious attachment style" and insomnia. In other words, worries about relationships and deep-seated anxieties may be lowering the quality of your sleep without you realizing it.
So what can you do? What you can do starting today
Even if you're thinking, "Maybe I have a tendency towards anxious attachment..." don't worry.This is not a professional diagnosisHowever, if you feel like this might be a tendency for you, try doing what you can little by little starting today.
1. Know yourself first
Pay attention to your own emotional movements, such as "When do I feel anxious?" and "What words make me feel reassured?" We especially recommend writing a diary. Honestly writing down the events and feelings of the day will give you an opportunity to look at yourself objectively. You may discover that "Oh, this is when I feel anxious" or "Those kinds of words hurt me easily." Recognizing your own patterns is a big first step to change.
2. Create a relaxing routine before bed
About an hour before you go to bed, try to switch your mind and body into relaxation mode.
- Take a long, warm bath: When your body warms up, the parasympathetic nervous system becomes dominant, and you naturally feel sleepy. It's also a good idea to use bath salts with a relaxing effect, such as lavender.
- Plan your caffeine intake: Caffeine, which is contained in coffee, black tea, green tea, energy drinks, etc., has a stimulating effect. Although it varies from person to person, it is best to avoid consuming it 4 to 5 hours before going to bed.
- Turn off your smartphone or PC early: Using a smartphone or PC right before going to bed will wake up your brain due to the effects of blue light. If possible, it is recommended to stop looking at the screen one hour before going to bed and instead listen to calming music or do some light stretching.
- Write down your worries (brain dump): If you have any thoughts going round and round in your head, try writing them all down on paper. This is sometimes called a "brain dump." The key is to write down whatever comes to mind without trying to organize it. Even small things like "I'm worried about tomorrow's meeting," "I think that person misunderstood me," or "I forgot to bring in the laundry!" are OK. Just writing things down will clear your mind a little, and it will be easier to put a stop to them and say, "I'll think about this tomorrow."
- Deep breathing or simple meditation: Taking a few minutes of deep breathing can also be effective. Why not try the "4-7-8 breathing technique"? Breathe in slowly through your nose for 4 seconds, inflate your stomach, hold your breath for about 7 seconds, and breathe out slowly through your mouth for 8 seconds. It doesn't have to be difficult, just focus on your breathing.
3. Create a safe environment
It's also important to make your bedroom a comfortable space. For example, you could burn an aroma with your favorite scent (fireless types are safe) or choose pajamas and bedding that feel nice against the skin. Feeling like your sleeping place is "a safe and secure place" is very important for quality sleep. If you have a partner, it might be a good idea to take a little time before going to bed to exchange kind words that show you care for each other, give each other a light hug, and try to communicate in a way that increases your sense of security. These small steps will lead to peace of mind.
If your anxiety is so strong that it is interfering with your daily life, or if you are having trouble sleeping for days on end, don't try to deal with it alone. Instead, consider consulting a professional (such as a counselor or psychosomatic physician). A mental health professional can help you move in a positive direction while empathizing with your feelings.
A word from John
The theme of this issue, the relationship between "attachment style" and sleep, is very interesting. I was reminded that the state of mind has a great impact on physical health. It may be difficult to change everything immediately, but becoming aware of your own mental habits little by little and gently confronting them may be the first step to a peaceful life and high-quality sleep.
This article is based on the following original articles and is summarized from the author's perspective:
Struggling To Sleep? This Surprising Factor Could Be To
Blame