Sign-in to Ask A Doctor - 24x7
OR
Sign in with Google
What Causes Sleep Disturbances When Under Stress?
Question: For the last 3 weeks I have been dealing with waking up too early and middle of the night awakenings. This has been EVERY single night. It started as waking up too early before my 6am alarm but now for the last week or so instead of waking up too early I have been waking up in the middle of the NIGHT, usually around 3am, last few nights 1am.
I DO fall back asleep after 20 mins or so, but this disruption, much like waking up too early, causes me to feel like a zombie for the entire day. I’m exhausted all day, and at work this has been terrible for me. There have been a few days in between where I have not experienced these sleep issues and have felt good again the next day. This is during the week as well as weekends, but on the weekends I can at least relax/drift back to sleep and the fatigue is not as bad during the day. I really don’t know what to do at this point. 3 weeks of sleeping problems.
I am not on any medications and exercise once a week for the last few years. Based on all I’ve read its most likely anxiety/stress which I feel I do have with work and some other things in life but not to an extreme level. This has never happened before in this capacity. I am a 32 year old healthy male with a touch of hypothyroidism.
I DO fall back asleep after 20 mins or so, but this disruption, much like waking up too early, causes me to feel like a zombie for the entire day. I’m exhausted all day, and at work this has been terrible for me. There have been a few days in between where I have not experienced these sleep issues and have felt good again the next day. This is during the week as well as weekends, but on the weekends I can at least relax/drift back to sleep and the fatigue is not as bad during the day. I really don’t know what to do at this point. 3 weeks of sleeping problems.
I am not on any medications and exercise once a week for the last few years. Based on all I’ve read its most likely anxiety/stress which I feel I do have with work and some other things in life but not to an extreme level. This has never happened before in this capacity. I am a 32 year old healthy male with a touch of hypothyroidism.
Brief Answer:
Stress management is key of normal sleep
Detailed Answer:
Hello,
Thanks for using healthcaremagic.
I read your query and understand your concerns. I think you are most probably right in saying that work related stress is probable cause as it is often most commonly involved in causing sleep disturbance among young individuals.
Having said this I feel if stress management is done properly the things can be arranged join order. For example once a week exercise is never enough and we need to have atleast five days of physical activity or 150-200 minutes per week.
I am writing down few of the strategies that will help you in controlling your stress leading to improvement in your functioning.
1. Diet: Ensure intake of adequate quantity of fiber. 2 servings of vegetable salad and 2 servings of fruits( One preferable citrus fruit). Avoid junk food and fast food.
2. Ensure adequate water intake: Follow rule of 1 which i usually advise. 1 glass of water 1 hour before and 1 glass of water 1 hour after every meals will ensure adequate consumption of water .
3. Early morning Exercise: Brisk walking for 30 minutes at a stretch preferably in garden will be very helpful.
4. Avoid tea/coffee/ nicotine and alcoholic beverages: If at all you want to drink something, drink fresh lime water. It is very much refreshing.
5. Start your day with a glass of Lemon water with 2 spoons of honey added.
6. We all have the feeling to excel in our respective fields and don't spend adequate time with our own self trying to understand our own needs.
Spend time with your family and friends.
7. While working take frequent regular breaks: Taking regular breaks will not waste the time, but it will definitely increase the productivity, concentration and reasoning. Take break for 5 minutes every 30 minutes.
8. Avoid late night socialization
9. Avoid starring for longer time at the computer screen or TV for longer time
10. Steam inhalation before going to sleep will be very refreshing.
11. Multivitamin and Calcium supplement.
12. Meditation and Yoga
Once you follow these principles you will see the difference in short time.
I hope this helps you.
If you have any further query, I would be glad to help you.
If not, you may close the discussion and if possible you may rate the answer for my future patients.
In future if you wish to contact me directly, you can use the below mentioned link:
http://doctor.healthcaremagic.com/doctors/dr-ashok-kumar/67386
Thanks and regards.
Stress management is key of normal sleep
Detailed Answer:
Hello,
Thanks for using healthcaremagic.
I read your query and understand your concerns. I think you are most probably right in saying that work related stress is probable cause as it is often most commonly involved in causing sleep disturbance among young individuals.
Having said this I feel if stress management is done properly the things can be arranged join order. For example once a week exercise is never enough and we need to have atleast five days of physical activity or 150-200 minutes per week.
I am writing down few of the strategies that will help you in controlling your stress leading to improvement in your functioning.
1. Diet: Ensure intake of adequate quantity of fiber. 2 servings of vegetable salad and 2 servings of fruits( One preferable citrus fruit). Avoid junk food and fast food.
2. Ensure adequate water intake: Follow rule of 1 which i usually advise. 1 glass of water 1 hour before and 1 glass of water 1 hour after every meals will ensure adequate consumption of water .
3. Early morning Exercise: Brisk walking for 30 minutes at a stretch preferably in garden will be very helpful.
4. Avoid tea/coffee/ nicotine and alcoholic beverages: If at all you want to drink something, drink fresh lime water. It is very much refreshing.
5. Start your day with a glass of Lemon water with 2 spoons of honey added.
6. We all have the feeling to excel in our respective fields and don't spend adequate time with our own self trying to understand our own needs.
Spend time with your family and friends.
7. While working take frequent regular breaks: Taking regular breaks will not waste the time, but it will definitely increase the productivity, concentration and reasoning. Take break for 5 minutes every 30 minutes.
8. Avoid late night socialization
9. Avoid starring for longer time at the computer screen or TV for longer time
10. Steam inhalation before going to sleep will be very refreshing.
11. Multivitamin and Calcium supplement.
12. Meditation and Yoga
Once you follow these principles you will see the difference in short time.
I hope this helps you.
If you have any further query, I would be glad to help you.
If not, you may close the discussion and if possible you may rate the answer for my future patients.
In future if you wish to contact me directly, you can use the below mentioned link:
http://doctor.healthcaremagic.com/doctors/dr-ashok-kumar/67386
Thanks and regards.
Note: For further guidance on mental health, Click here.
Above answer was peer-reviewed by :
Dr. Prasad
Answered by
Get personalised answers from verified doctor in minutes across 80+ specialties
