Mental health disorders often coexist with a physical or other psychological condition because everything from head to toe is interconnected. One common example is insomnia and obsessive-compulsive disorder (OCD). So, how do you manage your health situation if you have both problems? Here are some effective treatments for insomnia and OCD your doctor may suggest.
People With OCD Are Prone to Insomnia
Is there a link between OCD and sleep troubles? Based on a study of over 30,000 patients living with this mental health condition, experts found seven times more odds of insomnia in those diagnosed than in normally healthy people.
Anyone may experience insomnia, but it becomes worse if it coexists with OCD. Intrusive thoughts can keep you from getting your much-needed rest. The consistent lack of shuteye can reduce your ability to focus on daily tasks, affecting critical areas of your life.
Effective Treatments for Insomnia and OCD
Thankfully, there are solutions to manage these comorbid conditions. They combine lifestyle adjustments, therapy and medications to reduce the impact of OCD and insomnia in your day-to-day life.
1. Adopt Good Sleep Hygiene
Do you have an established pre-bed routine? How do you prime yourself for rest? Think of your night rituals as a red traffic light that signals your brain to stop unnecessary thinking and switch to relaxation mode. Controlling obsessive thoughts is tough work at first, but it gets easier with practise and when combined with other treatments.
Tweak your pre-bed rituals to promote an ideal environment for rest. For example, avoid screens before hitting the sack. Phones emit blue light, suppressing the release of melatonin — an essential sleep hormone.
2. Exercise
In one study, 32 patients with insomnia were divided into two groups — exercise and control. The first group did resistance and aerobic activities thrice weekly for 12 weeks. Scientists found it effective at improving sleep quality and duration and reducing daytime dysfunction due to drowsiness.
Moving is a natural remedy for insomnia and various other health conditions. It’s the one doctor’s prescription for boosting brain functions, strengthening muscles and bones and preventing various diseases. People need about 150 minutes of movement activity every week to stay active and healthy.
3. Try Cognitive Behavioural Therapy
During a cognitive behavioural therapy (CBT) session, a therapist will guide you into changing core beliefs affecting your sleep. The goal is to manage the unwanted thoughts and worries that are stopping you from falling asleep. In addition, they may also recommend practical tips to improve snooze habits. For example, they may suggest you stop smoking or drinking coffee late in the afternoon.
CBT can be customised to manage OCD symptoms. Exposure therapy is a treatment of choice where your therapist exposes you to your obsessions without responding to them. This approach can ease stress and anxiety.
4. Do Relaxation Techniques
Relaxation strategies are another natural treatment for insomnia and OCD. Breathing exercises are the most common form, but some people may choose to placate their worries and anxiety through a different activity. For example, meditation or slight stretches may be more effective for soothing tension and interrupting thoughts that disrupt your slumber.
If these conventional stress relievers don’t work, try progressive muscle relaxation and autogenic training. The first technique involves tensing several muscle groups and releasing them mindfully to achieve a deep, calm state. The second one entails focusing on different body parts and relaxing them consciously.
5. Medications
Over the Counter (OTC) and prescribed drugs are available and can be effective for treating insomnia. Melatonin pills may be recommended for those with minor problems. Antidepressants or antianxiety drugs may be an option for those with severe cases to manage the obsessions and compulsions while lying down. These medications often have side effects. Ask your doctor for tips on mitigating them.
Sleep Better With These Treatments for Insomnia and OCD
There’s no single cure for coexisting insomnia and OCD. The best treatment approach to manage these conditions effectively combines lifestyle changes, therapy and medication. Your doctor will create a personalised plan for you, so be sure to follow the suggestions to reduce the impact of these health concerns on your life.
