Lack of Sleep Anxiety

Note: You can also print this document as a one-page handout in Adobe PDF format by clicking here. (It requires Adobe Reader which you can obtain for free here.)

Some people have asked me whether lack of sleep and anxiety are linked.  Other people have not really thought about any link between lack of sleep and anxiety. 

My take on it: I came down with my first panic attack after a night in which I lacked sleep.  I had the next day off so it was one of those nights where I anticipated all the things that could be done in the day that followed.  My mind was essentially racing all night or so it felt.  Towards the next day I had a very bad panic attack – my first actually.

I’m not telling you this to scare you or suggest it was simply the lack of sleep causing my anxiety and panic attack but rather because you have probably heard about the benefits of sleep and this piece of my personal history has an important implication: that sleep can have a very powerful influence on your moods, particularly influence your anxiety and panic attacks.

Some additional problems associated with lack of sleep are that it can elevate the body's production of stress hormones, affecting mood of course, cause depression, raise blood pressure and boost blood levels of substances that are responsible for increasing inflammation, which appears to be a major risk factor for heart disease, cancer, stroke, diabetes and even obesity.

There is research showing subjects who lacked sleep ended up eating more.  Sleep deprivation can affect hormones which regulate appetite control.

Now it’s not all negative: let’s look at some of the benefits of sleep:

- boosting the immune system

- maintaining a healthy weight

- helping you work and live more productively and interact more effectively with people

- positively influencing your physical, mental and emotional health

So I think it’s clear that proper sleep is very important. 

How much sleep?

Somewhere around 8 hours. It could be a little more or less, depending on the individual but this is probably a relatively good guideline.

How can you get a good night’s sleep?

Watch out for caffeine; even one cup in the morning can affect some people.

Ensure that your room is quite dark because too much light can be very problematic for sleep.  If light is a problem then you might consider investing in a slumber mask which helps to block out light.

Ensure you do not have too much noise in your room.  If noise is an unavoidable problem (as it is for many folks in busy areas) then consider getting a white noise machine or small fan that runs in the background.  You can adjust to this consistent background noise while these things help block out other external noises.

Also ensure that your room is not too hot.  A cool temperature is best for sleeping.

If you awake in the night then do not turn on the lights, but rather use a flashlight where feasible. Light effects a brain chemical called melatonin. Melatonin regulates our sleep-wake cycle, so having too much light will cause you to increase levels of melatonin which begins to wake you up.  This is the same process that happens when the sun comes and you begin to awaken.

Ultimately I think that the key to good sleep is establishing a routine and preparing for bedtime in advance, making your sleeping quarters as comfortable as possible.  Using some natural aromas or lighting a candle as you do your “shut down” routine, i.e. brushing teeth, etc., can be helpful.

Also developing good sleep habits such as sleeping on your side and developing - and sticking to - a bedtime and sleep schedule can be incredibly helpful.

An additional tip is using a Mantram.  Remember when I talked about my mind racing at night? Well that’s why a Mantram is important.  A Mantram is a word or phrase that you repeat over and over to go to sleep.  Doing this can actually be quite relaxing and powerful.  You may be surprised at how helpful this is in helping to quiet the mind and lull you to sleep.

So in my opinion, lack of sleep and anxiety can definitely be linked.  By ensuring you have enough sleep and a quality sleep can have an overall positive effect on your anxiety and overall health.

In my newsletter I provide additional tips for improving your sleep and sharing how you can partake in an overall holistic approach to anxiety, panic attack and agoraphobia recovery.  The newsletter is laid out in a step-by-step format. 

If you become a free subscriber, you will obtain many exlusive benefits, such as:

immediate access to a process explaining how to QUICKLY  and EASILY reverse anxiety and panic attacks?

I have created a document which lays out a step-by-step process to reverse anxiety and panic attacks.

Just imagine yourself relaxing and achieving calm, enjoying the true richness of life which opens up when you adequately take control and achieve tranquility.  You can begin this path today.

This information was put together in a way so that you can quickly and consistently see results in your day-to-day life.

This is an exclusive document that you have not seen before.

This is a fundamentally sound process

This process is very easy and has worked for many.

This document not only features the step-by-step process of how to reverse anxiety and panic attacks but includes an explanation of the process - which allows you to know how and why the process works. 

Also included are step-by-step instructions so that you can develop a “cheat sheet” that can be taken with you allowing you to easily integrate the process with all aspects of your day-to-day life.

You can easily get access today by signing up for my Premium Panic Attack Recovery Newsletter. 

The Premium Newsletter ONLY costs $5 a month and includes:

- Access to many exclusive tips and techniques not available in the free version of the Panic Attack Recovery Newsletter.

- Longer and more in-depth installments 

- More installments: you will receive: AT LEAST two installments every week.  Many folks have indicated that more frequent contact is helpful. 

- Unique Interactive Approach: Not only do you have the ability to ask questions and / or request installments on a certain topic and then have answers appear in future installments BUT as a subscriber to the Premium newsletter, your questions are assigned top priority and you can get access as soon as they are answered - versus waiting for future installments.

- Soon to be available: exclusive audio podcasts - which you can listen to directly from your computer, or download and take with you on the go on your mobile device.

- And there will be much more to come as I am always looking for ways to improve upon things!

So:

The cost of the Premium Newsletter is only $5 a month and you will gain immediate access to the document on how to reverse anxiety and panic attacks.  You can cancel at any time, so the most you would have to spend would be $5.  There are no hidden fees or upfront fees – you pay only $5 a month.

My Premium Newsletter will cost you no more a month than typically a specialty beverage will cost you AND in addition to the step-by-step document on how to reverse anxiety and panic attacks you will be receiving 8 helpful installments each month -- much more conducive for your well being!

Just click here for more information. 

Warmly,

Matthew Wagner

PanicAttackRecovery.com

P.S. Think about it: subscribe now and only pay $5 per month – you can cancel at any time and even if you are not satisfied you have certainly not broken the bank.

P.P.S. Payment processing is safe as it is done through PayPal which is an extremely secure and credible payment processor.  If you do not have an account with PayPal one can be set up instantly and your information is kept confidential.

Just click here for more information.