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When nervous restlessness disturbs your night’s rest – what you can do about it
Every person has probably felt it at one time or another – the inner restlessness that causes concentration to drop considerably, nervousness to increase significantly and many a night spent sleepless. Also, the affected person could go ballistic at every little thing, so irritated is he. But how does this inner restlessness arise?
What is nervous and inner restlessness?
Inner restlessness, no matter what the cause, is rarely the sole symptom. It is often accompanied by palpitations and palpitations, tremors, sweating and fatigue. Despite fatigue, insomnia also occurs. Inner restlessness is not a clinical picture in itself and often it can have very simple, passing explanations. Fear of an exam, a job interview or another important appointment can lead to inner restlessness in advance. At the latest after this appointment, however, it is over again. In some cases, however, inner restlessness is difficult to combat and has deeper causes. Stress at work or in private life, whereby the inner restlessness is then conceivable as an omen for a possible depression or burnout syndrome. Excessive caffeine consumption can also be the simple explanation for this nervousness and lack of concentration. Although there are simple explanations for nervous restlessness, it should not be taken lightly if it lasts longer and is not due to a specific situation. Then the following conditions must be considered and a doctor must be consulted:
- Hypoglycemia
- Low blood pressure, circulatory disturbance
- Hyperthyroidism
- Functional heart problems
- Psychovegetative disorders
- Pulmonary embolism
- Depression and other mental illnesses
Alcohol, drugs and medication or withdrawal from medication can also be the causes of a nervous restlessness. The inner restlessness, whatever the cause, is rarely the sole symptom. It is often accompanied by palpitations and palpitations, trembling, sweating and fatigue. Despite fatigue, however, insomnia also occurs. This is a vicious circle that urgently needs to be broken, because if you are not well-rested and cannot offer your body the rest it needs, it is difficult to return to a healthy state. Due to the tension during the day, however, it is difficult to rest at night. The resulting fatigue then also makes the following day a torment again.
10 Tips to combat inner restlessness.
So that the night does not have to be made to the day and is not reacted to trifles aggressively and annoyed, the person concerned can use some tricks to fight the nervous restlessness at least so far that a regular sleep at night is to be thought again.
Conduct causal research
Basically, inner restlessness is a sign that something is wrong with the body or the psyche. Accordingly, the first way to combat it is to find the reason for the restlessness. Especially in the area of psychological stress, too much demand on oneself is often the reason for stress symptoms such as restlessness and insomnia. In this case, it is important to take the pressure off oneself and to accept that some goals cannot be achieved in the way the person concerned has planned. Especially in the case of deadline pressure or a self-imposed workload, you really “drive yourself crazy”. Here it is now necessary to deal with the corresponding situation and to set new limits and goals for oneself in order to be able to take the burden off oneself. Even if there is pressure to meet deadlines, the person affected must allow himself time to regain his composure and sort out his own thoughts – because only then will he be fully operational again and able to perform as usual. This also applies to inner turmoil due to exam nerves or stage fright: anyone who puts themselves under too much pressure will usually always be disappointed with themselves. It is better to approach a situation with calm and composure, and then surprise yourself.
Relaxation exercises
To regain calm – especially before going to bed – relaxation exercises are ideal.A simple and uncomplicated exercise is the following: sit on a soft cushion on the floor, relax your arms and legs, close your eyes and breathe deeply. Under no circumstances should you think of problems, but of something beautiful like a vacation at the beach, the hearty laughter of your own child, the unclouded joy when the dog gets its strokes or the memories of a past, beautiful trip with friends or family. In this moment, everyday worries should be completely forgotten for a short time. Conscious breathing exercises are also good ways to return to inner peace. Here, for example, the hand is placed on the lower abdomen and inhaled and exhaled deeply, with your own hand moving through the breath – this usually has a very calming effect after repeated several times. If small exercises do not help, an appropriate course could be a good compensation. Autogenic training is particularly good for combating nervous restlessness and generally grounding oneself. Progressive muscle relaxation according to Jacobson can also be considered. Here, for example, all the muscles in the body are tensed for a short time so that there is a pulling sensation but no cramping. Afterwards, the relaxation can be consciously enjoyed.
Exercise
For many people, exercise is the main way to help them calm down. This can take place in a sports club or gym, possibly finding a new hobby and new friends at the same time. Jogging, walking and cycling are particularly suitable and can easily be done outdoors. In addition to the necessary exercise, the person concerned can get out into the fresh air and enjoy nature. Less athletic people who do not like strenuous physical activity can simply go for a walk and thus also get the necessary exercise. Furthermore, swimming is a sporting as well as calming activity that provides a good balance and can thus nip inner turmoil in the bud.
Music
As simple as it sounds, many people can relax perfectly with music – just lie on the bed, listen to your favorite sound and forget about the rest of the world for a short time. At this point, classical music or music specially designed for relaxation exercises is recommended, but some times loud, fast music also works wonders. To which music in the individual case is taken, is accordingly a matter of taste.
Calming tea
That caffeinated beverages should be avoided in case of inner restlessness has already been mentioned. Accordingly, black tea is also not recommended. Calming teas, on the other hand, can actually be effective before sleep and help you fall asleep. A mixture of passion flower herb, valerian root and peppermint leaves two to three times a day are conceivable, also black nettle and chamomile tea have a calming effect. Who does not like the pure tea taste so however, should nevertheless absolutely do without sweetening with sugar. Because sugar has a stimulating effect and thus goes in the completely wrong direction. It is better to sweeten the tea with honey syrup. Many calming teas can be made by the way also easily itself – the suitable instructions for it holds vitanet.de ready.
Pay attention to the diet
Caffeine and sugar are taboo – especially in large quantities – if someone suffers from inner restlessness. But also on fat, nicotine and alcohol should be avoided if possible, because these substances promote nervous restlessness and insomnia rather than prevent. A large glass of buttermilk, on the other hand, can work wonders.
Acupressure: stimulating the pressure point “heart 7”.
Acupressure helps not only with various pains, but also with anxiety. The appropriate point in the case is the pressure point “heart 7″. For this purpose, the wrist is slightly bent in the direction of the forearm. The corresponding acupressure point is located directly on the flexion crease of the inner side of the wrist, the treatment is done by lightly pressing and circling for about a minute. This method works especially well when anxiety and restlessness are acute and, accordingly, can be applied just before sleeping.
Relaxing bath before going to bed
A relaxing bath is a simple and inexpensive wellness option. Anyone who has a bathtub at home can use a hot bath to relax and unwind. Anyone who has a bathtub at home knows that a full bath can be pure relaxation – even in the fight against inner turmoil.However, bathing should not be too hot, 38° Celsius water temperature is optimal for a relaxing bath at a room temperature of up to 21°C. Valerian, hops, lavender or hay flowers are recommended as bath additives. However, it is important not to overdo it: The bath should last no more than 20 minutes, after which you should wrap up warmly in bed for further rest. In the bedroom, too, something should be done actively to promote relaxation; the following guidebook offers tips on how to do this. For example, the choice of blanket, pillow and mattress can have a major impact on night’s rest.
Homeopathic treatment
Not everyone wants to immediately resort to the pharmaceutical industry because of insomnia or restlessness. This also does not have to be, there are various homeopathic remedies that promise improvement. As examples are to be called: Aconitum D12 for restlessness, insomnia, anxiety and palpitations. Gelsemium D30 for stage fright, fear of flying and internal cramps. Coffea D30 for over-nervousness, insomnia and heart palpitations. Chamomilla D30 for nervousness, mental fatigue, moodiness and hypersensitivity. Cocculus D6 for nervousness due to lack of sleep. Although these remedies are quite risk-free, they should not be taken without first consulting a professional.
See a doctor
However, if all this does not help, the restlessness and insomnia persist and a proper cause for it cannot be determined, going to the doctor should not be shied away from. The latter will subject the affected person to a physical examination, measure blood pressure, take a blood sample and possibly perform further tests such as a computer tomography in order to get to the bottom of the cause of the complaints and to be able to rule out certain medical conditions.