Dealing with adjustment insomnia after a move is a fairly common struggle. Disrupted sleeping patterns can come as a consequence of any major life event, current stressor related to work, finances, or any other domain, or depression. Relocations fall under the life event category. No matter how positively they’ll affect you in the long run, you’re likely to be a little down until you assimilate and embrace the change.
Insomnia: Symptoms, Causes, and Treatment
So, how do you know you have insomnia? It is essential to gather valuable information and understand how your body and mind work. The warning signs to watch out for include:
- Taking long to fall asleep and staying up too late without an intention to do so,
- Waking up several times throughout the night and finding it hard to fall asleep again,
- Being awake too early in the morning without intending it,
- Feeling tired and irritable when you wake up and during the day,
- Lacking focus and feeling lost due to fatigue and sleepiness.
Many circumstances and external agents can cause acute cases of insomnia. Cross-country moving is one of the stressors severe enough to disrupt your sleeping schedule. Aside from that, it is usually triggered by any type of stress, anxiety, and depression.
What Is Adjustment Insomnia?
What is an adjustment disorder? This term refers to an emotional or behavioral reaction to a vast change or major stress. It is defined as an excessive response to an alteration in your ways and routines. All important life events can cause it – from the death of a family member or even a pet to even some primarily happy scenarios that can disrupt your usual patterns. These disorders can manifest themselves in the form of being depressed, constantly fatigued, anxious, or unable to fall and stay asleep.
Sleep deprivation can occur after you relocate. Whatever reasons to move you might have and whichever way you plan to handle the process, it’s crucial to keep your well-being in mind.
Other Types of Sleep Disorders
Types of insomnia are usually defined by the duration of sleepless periods. Another classification is based on the kind of problem and inability to rest you’re facing. They are categorized by whether you can’t fall asleep long past your bedtime or if you keep waking up too early. Aside from the acute variety, other most commonly diagnosed types include:
All of them are treatable. Even if they seem to be endless, it’s not that hard to overcome them if you watch out for your habits, spot the early signs, and reach out for professional assistance if the issue persists for too long.
Long-Distance Moving Is One of the Acute Insomnia Causes
Long-distance moving stress is nearly unavoidable. Even though you can diminish it by making the right decisions and hiring reputable long-distance movers, it’s almost impossible to erase it from your journey. And developing an acute case of sleeplessness can follow the relocation process.
Whether you are moving to a small town or a densely populated metropolitan area, you could end up with this issue. Moves can cause stress, depression, and could lead to the inability to get rest at night due to these main factors:
- Fearing the unknown,
- Being skeptical regarding your chosen environment,
- Lacking time to prepare,
- Worrying about the finances,
- Having a fear of losing or damaging your belongings in the process,
- Facing a cultural shock or another barrier upon your arrival.
How to Boost Health and Fix Your Sleep After the Move?
All moves are a bit overwhelming, which can even cause some medical issues. Although positive things like meeting new neighbors and discovering amazing places await, it’s still a bit hard to relax immediately after the move. Luckily, there are ways to help your body adjust to the transition and recover with a good night’s sleep:
- Thinking about the present day and focusing on the tasks in front of you will enable you to relax and fall asleep easily after finalizing your daily chores and assignments,
- Preparing home-made meals rich in vitamins and other nutrients and having a proper schedule for each meal will reduce your struggles which can partially be worsened by unhealthy food,
- Avoiding coffee and alcohol and reducing the intake of tobacco if you’re a smoker because these substances elevate your blood pressure and keep you awake – among other side effects of their excessive intake,
- Walk, hike, swim, or ride a bike whenever you can. Exercising helps reduce sleeping problems and keeps you healthier, more energized during day time, and more pleased with your appearance,
- Furnish and decorate the home in such a way that will calm you and keep you cheerful and comfortable enough to get rest when you need it,
- Purchase a new mattress to make your bedroom cozier and more inviting. Also, this will be beneficial for your overall health and hygiene,
- Seek additional guidance, treatment, and advice from medical professionals if your symptoms don’t retreat.
And if you’d like a bonus tip on making your bed comfortable, take a look at this video and see how you can choose a suitable mattress quickly:
Cognitive-Behavioral Therapy Often Works Better Than Pills
Many people think that they must use sleeping pills if they fail to get a night’s rest. But while some treatments could include medication, you shouldn’t include any medicine in your daily life without prior consultation with an expert. So, how do you fix severe insomnia?
Cognitive-behavioral therapy has turned out to be an effective solution for these problems. Chronic lack of sleep can also be resolved by it. This term stands for a program designed to detect the thoughts that make you anxious and keep you awake. Once the source of problems is identified, you’ll undergo steps to get rid of those ideas and mental images:
- Setting a consistent bedtime and avoiding naps,
- Reducing time spent in bed without actually sleeping,
- Monitoring and reducing the intake of substances that disrupt your sleep,
- Improving the environment you’re in,
- Learning how to be relaxed by doing certain things that free you of tension, like yoga or meditation,
- Observing biological signs and reactions like muscle tension or heart rate and analyzing the results.
Before you settle for pills and medication, try these techniques out with professional assistance. Learn what cognitive-behavioral therapy can actually mean for you and how it can enhance the quality of your life.
Focus on the Present Day
Maybe today’s chores aren’t much fun. If you have to change your address or take care of transferring utilities, you most likely won’t have a blast. Still, completing each task will send out a serotonin rush through your body. So stay focused on one assignment at a time and strive to approach each of them with care. In addition, directing your attention to what’s in front of you instead of reminiscing about the past over and over again will be helpful for your stress, depression, anxiety, or sleeping disorder.
Eat Healthy and Cut Down on Caffeine and Alcohol
If you have dealt with packing dishes for the move, the hardest part is already behind you. Experts claim that packing is the most stressful part of every relocation. And since you will need pots, mugs, and other kitchen items as soon as you set foot inside your future residence, do it carefully. When you arrive, you will have to improve your nutrition to stay mentally strong and healthy. Eating well and taking necessary proteins and other important ingredients daily will also affect your sleeping habits.
Make Your New Place Feel Like Home
Be careful while deciding what to keep when moving. Hanging onto damaged or worn-out belongings won’t look good in your new place, it won’t bring any extra value to it, and what’s more – it will adversely affect your relocation budget. If you want to cut down on moving costs, reduce stress, and make your place feel more pleasant, cozy, and inviting – toss, sell, or donate unused stuff.
Invest in Your Comfort – Buy a New Mattress
Moving furniture, bed frames, and other massive items often seems like too much work, and many choose to hire professional long-distance movers. And once you reach your destination – make sure to add a dash of freshness to these objects. Buying new cushions can be a great idea. However, there are far more important things that must be on your new apartment shopping list. Purchasing a new mattress can help you fall asleep faster and feel safer, healthier, and better-rested.
Reduce Stress and Prevent a Sleeping Disorder from Happening Before You Move
Stress-free moving sounds like a myth. We all know that it is perfectly normal to be frightened by tremendous changes. House-hunting, packing, acquiring moving services, and dealing with multiple alternations can just feel like they’re too much to handle at once. That is why some people experience symptoms of mental health deterioration after they move.
Nevertheless, if you avoid common long-distance moving mistakes, you can reduce the risks of developing a sleep disorder or other unfavorable conditions:
- Do the research, find the most reputable cross-country movers, and avoid relocation scams,
- Start to plan your move two months in advance and be thorough with each step,
- Declutter your household, sell unwanted items that are still usable, and get rid of everything else that you no longer need,
- Find a storage unit for the possessions you’d like to keep but can’t transport immediately,
- Skip the most stressful step by acquiring professional packing services and having more time to relax, contemplate your options, and prepare for what will come,
- Have a clear strategy for after you arrive at your destination and prepare mentally to clean, unpack, and furnish your residence.
Once you get settled in your chosen home, get to know the locals. Greet the neighbors and make friends in the new city. Stay engaged, active, and healthy by maintaining good habits before, throughout, and after the relocation. Exercise and eat well so you can fall asleep faster.
Get the Right Reading Materials and Learn More About This Condition
Whether you’re relocating to another state alone or with your significant other, your kids, or cross-country moving with pets, it is vital that you keep an eye on your and everyone else’s physical and mental health. Recognizing the warning signs and seeking help to find the right diagnosis is paramount. That way, an acute condition will likely be treated as necessary, and it won’t become a chronic obstacle in your life.Adjustment insomnia sometimes accompanies big changes and events. Relocating far from your old home can trigger this issue. Learn how to deal with it.
Get your hands on the literature and understand each term that will be beneficial to treat an adjustment disorder. Obtain as much information as you can before taking any further steps. Being fully prepared and reducing stressful situations means that you will have to use the internet and find the best long-distance moving company out there. Pick the services that suit your needs and match your finances, including packing, storage, and car shipping.