Exploring the Connection between Sleep and Anxiety: How to Get More ZZZs

We’ve all been there. You struggled to stay awake while watching your favorite Netflix show only an hour ago. Now that you’re all tucked in nice and cozy, you’re eyelids spring open and your mind begins to race. Without the distraction of the TV to occupy your brain, your anxious thoughts rear their ugly head.

Anxiety and sleep are closely connected, often feeding into each other and creating a vicious cycle: anxiety can lead to poor sleep, and poor sleep can increase anxiety. What’s an insomniac to do? In order to break this vicious cycle, it’s important to first have a basic understanding of how anxiety can affect your slumber and what you can do about it. 

The Impact of Anxiety on Sleep

“Did I turn the stove off?”

“Did I lock the front door?”

“Was that the house settling or is there a ghost in my closet?”

“What is the meaning of life?!”

There’s something about your head hitting the pillow that can open up the floodgates when it comes anxious thoughts. Whether it’s worrying about the future or ruminating about the past, it’s hard to relax and fall asleep when the mind won’t “turn off.” Anxiety can also cause you to wake up more frequently at night, further disrupting the sleep cycle. And if you’re like me, well, “I’m up; I may as well pee.” Sometimes, even if you do manage to sleep through the night, anxiety can prevent you from reaching that deep, beautiful, restorative sleep that allows you to wake up feeling refreshed, energized, and ready to tackle the day.

How Poor Sleep Affects Anxiety

Just as anxiety can negatively impact sleep, poor sleep can exacerbate anxiety. Why? Lack of sleep affects the brain's ability to regulate emotions and cope with stress. Over time, this can lead to increased anxiety and a further decline in sleep quality, creating that nasty cycle we talked about.

Breaking the Cycle

Most of us don’t get enough – or good quality – sleep. But if you have anxiety, it’s imperative to try to improve your sleep habits so that you can hit the snooze button on anxiety. Try these sleepy strategies:

Create a Calming Bedtime Routine

We’re not talking doom scrolling on social media until you pass out from exhaustion. Establishing a relaxing ritual before bedtime can not only help to calm the mind, but can also serve as a trigger – a signal to the brain and body that it’s time to unwind and prepare for some serious shut-eye. This could look like taking a warm bath or shower, reading a book, listening to soft music or a podcast/app designed to help you drift off, or practicing relaxation techniques such as deep breathing or progressive muscle relaxation. Check out our virtual calming room here for some guided exercises.

Maintain a Consistent Sleep Schedule

You’ve no doubt heard this before: Go to bed and wake up at the same time every day. Tempting as it is to sneak in more slumber on the weekends, consistency is key when it comes to regulating your body's internal clock, leading to improved quality of sleep.

Limit Exposure to Screens before Bed

Because the blue light emitted by our smartphones, tablets, TVs, and computers can interfere with the production of melatonin, the hormone responsible for regulating sleep (and that decreases with age), it’s best to shut down these electronics at least an hour before bed. Listening to your device (e.g., playing soft music or a guided sleep meditation) is fine; just keep your eyeballs off the screen.

Create a Sleep Sanctuary

The more comfy you can make your environment, the better chance you have of dozing off and getting a good night’s sleep. Consider using earplugs if you need complete silence. If you prefer a little background noise, try a fan, white noise machine (or app), or some calming music at a low volume. Block out as much light from the outside as well as electronics so that your room is dark, and if possible, keep the temperature on the cool side.

Be Mindful of What you Eat and Drink

Caffeine acts as a stimulant in the brain, and can interfere with your ability to fall asleep, especially if you struggle with anxiety. On the other hand, alcohol, which acts as a depressant in the brain, can actually disrupt sleep as well. Large, heavy meals should also be avoided close to bedtime, so if you’re hungry, choose light snack such as a piece of fruit or handful of nuts.

Get Physical

Regular exercise during the day can do wonders to improve sleep and reduce overall anxiety. Don’t work out too close to bedtime however, as this can have the opposite affect! Aim for about a half an hour or more of moderate to intense exercise on most days, such as running, weight lifting, or even walking.

Limit Naps

While daytime dozing can be beneficial for some, napping for too long can interfere with sleep at night. If you struggle with falling or staying asleep, try to refrain from napping or at least limit naps to no longer than 30 minutes.

Manage Daytime Stress

It comes as no surprise that stress can exacerbate anxiety – or any mental health challenge for that matter. While not all stress is bad (e.g., exercise, getting married, etc.), try your best to limit unnecessary stress in your life and learn to manage the stress you can’t avoid in a more productive way. Think meditation, mindfulness practice, journaling, deep breathing, yoga, massage, or stretching.

Seek Professional Help

The above tips are a great start to improving your sleep. But if you continue to struggle, or want to get to the root of your anxiety, we’re here to help! Contact us to learn more or set up an appointment. 

-By Jennifer Blough, LPC, Owner