Anxiety and Sleep: How Do They Affect Each Other?

Anxiety and sleep are deeply connected. If you’re feeling anxious, it can be difficult to fall, and stay, asleep at night. Likewise, lack of sleep only increases the feeling of anxiousness. Here’s how the two affect each other, and what that means for you.

It’s 3 a.m. You know because you’ve just rolled over to check the time for the 10th time that night – and you still aren’t even a little bit sleepy. The thought of how you’ll feel the next day at work inspires a sense of dread, making it even harder to doze off into dreamland. Meanwhile, anxious thoughts race through your head as you obsessively review the stressors in your life and try to find solutions.

If you can relate, you aren’t alone. Millions of Americans struggle with temporary or chronic insomnia related to feelings of anxiety every night. We’ll tell you what you need to know about this phenomenon and how to break free right now.

About Sleep and Anxiety

Sleep occurs in stages. Stage one is light sleep where you’re drifting off, but aren’t really fully asleep or awake. From there, you enter stage two non-REM sleep; you’re under, but wake quickly and easily to noises or movement. This is largely because your brain is still “active” up until you enter the next stage.

If you stay asleep for around 90 minutes, your brain and body will enter Random Eye Movement (REM) sleep. This is when dreams occur! Someone watching you might notice that your eyes dart back and forth or that you move slightly. Or, you might even talk in your sleep. Your brain is still semi-active, but much less so than before.

After approximately two to three hours of sleep, the brain enters “deep sleep.” This is the most important and restorative level of sleep. Your body lowers stress hormones, temperature, and heart rate. Your brain goes to work sending out signals for the body to repair tissues and regenerate cells from your head to your toes.

You need to sleep for at least seven to eight hours each night in order to get enough REM sleep and deep sleep. If you aren’t getting enough sleep, or sleep is broken, you might not be entering deep sleep at all, much less getting enough REM.

The Connection Between Anxiety and Sleep

There is a connection between anxiety and sleep. Failing to get good sleep each night is directly linked to increased anxiety levels, and anxiety affecting sleep. On the flip side, high anxiety can make it pretty much impossible to get to sleep in the first place. This vicious cycle can start to feel downright impossible to break the longer it goes on.

Here’s how it works.

When you don’t get enough sleep, you’re less likely to enter important stages such as REM and deep sleep. Stress hormones, which are already high due to the anxiety you’re feeling, remain at a high, which leads to greater feelings of anxiety.

And all that worrying you do over how many hours you’re about to get? It triggers your innate fight or flight system. Stress hormones skyrocket and with anxiety affecting sleep, you instantly become less likely to fall asleep than you ever were before.

Sleep Hangovers Worsen the Problem

Too many stress hormones can leave you feeling almost hungover and fatigued the next morning. You might feel crampy, sore, nauseous, or even have a headache with neck and shoulder tension. And you’re almost certain to feel anxious or at least a little bit stressed, because that’s exactly the effect stress hormones serve in the body.

Going about your day with a sleep hangover isn’t fantastic, either. There’s some pretty compelling evidence to show that chronic exhaustion and anxiety affecting sleep both increase the risk for heart disease, high blood pressure, and other serious health issues.

Indirect Effects of Lack of Sleep

Many people find the less specific effects the most harmful. Most people are cranky, grumpy, and just an all-around bit of a bear when they haven’t slept well for some time. You might find yourself arguing with loved ones, dreading the thought of going to work, or even feeling weepy, angry, or “over it” with your daily life.

It’s only logical to say that fighting with loved ones, struggling at work, and being an emotional wreck can make you feel more stress and anxiety which, in turn, affects your sleep. That makes you even less likely to sleep well the next night when it comes time to bunker down.

But there’s another concerning long-term effect: mental illnesses. Chronic exhaustion and stress can eventually lead to mental health diagnoses such as depression, Generalized Anxiety Disorder (GAD), and Panic Disorder (PD).

The longer insomnia and sleep anxiety disorder goes unchecked, the more likely your feelings are to become serious or even harmful. If you’ve been suffering for a while, and you’re having thoughts of suicide, harming yourself, or hurting others, please don’t suffer alone in silence. Help is available.

Call the The National Suicide Prevention Lifeline (1-800-273-TALK [8255]) or reach out to your care team for help. This includes your pharmacist, your doctor, people you trust, and even your local emergency room.

How to Stop the Cycle

Lack of sleep and anxiety are immensely difficult – but that doesn’t mean you’re doomed to suffer from them for life. There are some ways to break the cycle.

1. See Your Doctor

First, see your doctor. Although they’re rare, it’s important to rule out physical health conditions such as anxiety sleep apnea and hyperthyroidism. These and other illnesses that change the level of stress hormones in your body can play a role. And if you are suffering from a mental health disorder, your doctor can help by either referring you to someone who can treat you for it or by prescribing medications such as SSRIs.

2. Cut Back on Stress

Next, it’s time to cut back on stress where you can. Think about the core of your anxiety and stress; is it possible to reduce that influence? If work is the source, can you reduce your hours slightly? If it’s relationship problems, can you and your spouse spend some time with a couples counselor? Do what you can, but don’t beat yourself up over issues beyond your control – that’s counterintuitive.

Add stress-busting activities to your day, too. Try a few simple yoga routines, meditation for sleep and anxiety, quiet walks around your neighborhood, taking a bath, art, or even just snuggling up with a treasured pet and a good book. Do whatever helps you unwind as long as it isn’t harming you in the process. You deserve it!

3. Follow Smart Sleep Hygiene Strategies

Try your best to follow a good set of sleep hygiene strategies. Set up your bedroom to be conducive to sleeping: no bright lights, electronic screens, or computers included. Make it a comfortable, welcoming, and peaceful space you look forward to visiting.

Try to avoid using electronic screens for at least two hours before bed. Most digital screens emit a strong blue light that has the potential to interfere with melatonin (a sleep hormone) production in the body. If you absolutely can’t go without your precious devices, try to at least use a blue light filter feature to limit exposure.

Avoid exercising, eating, or drinking alcohol for at least three hours prior to bedtime whenever possible, too. All of these can increase metabolism and interfere with the production of sleep hormones. In fact, the last tip about avoiding alcohol is especially important; the idea of a nightcap is actually counterintuitive. People who drink before bed are more likely to wake up unable to get back to sleep during the night.

Final Thought

There is no doubt about anxiety affecting sleep. However, if you are struggling, you’re not alone. There are ways to break this connection and improve quality of life. Contact your pharmacist or doctor today to begin.