There is a strong link between sleep and anxiety. Lack of sleep can increase anxiety symptoms, while good sleep can help reduce anxiety.
- Inadequate sleep increases cortisol levels, the hormone responsible for the “fight or flight” response. High cortisol levels keep the body in a state of heightened alertness, making a person feel “on edge” and worsening anxiety.
- Not getting enough sleep also leads to fatigue and irritability, which can exacerbate anxiety symptoms.
- When a person is sleep-deprived, they might not have enough energy or motivation to fulfil their daily obligations. This can create a cycle of anxiety about lack of productivity, leading to further inaction and increased anxiety.
- Stress can physically wear down the body, and sleep deprivation increases the negative effects of stress, potentially leading to anxiety disorders.
- People with anxiety often experience sleep disturbances. Their brains may remain in a vigilant state, making it hard to fall asleep or stay asleep.
- During REM sleep, the mind processes and discharges emotional arousal from the day. Anxious individuals often have a disturbed REM sleep cycle, meaning they may not get adequate rest even if they sleep for a long time. This explains why they often feel exhausted upon waking.
- Anxiety can cause insomnia, further disrupting sleep patterns. This can lead to a vicious cycle of poor sleep and heightened anxiety.
- The amygdala, the brain region responsible for processing fear and emotion, is particularly sensitive to sleep deprivation. Studies show that sleep-deprived individuals experience significantly more amygdala activation in response to negative stimuli.
Tips for Improving Sleep and Reducing Anxiety
- Schedule at least eight hours for sleep each night.
- Establish a consistent sleep routine to help your brain shift into “sleep mode” at the same time each day.
- Avoid consuming large amounts of sugar or caffeine before bed.
- Engage in relaxing activities in the hours before bedtime.
- Try using soothing music, yoga, or reading to clear your mind before sleep.
- Create a “worry list” to acknowledge your concerns but allow yourself permission to address them the next day.
- If you have persistent trouble sleeping, consider seeking help from a pregenual.