Neuroscience

Sleep and Anxiety: Reducing your anxiety by improving sleep

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.

 

John Nolan

Recent Posts

Comparing Havening Techniques and EMDR for Trauma and Anxiety

Both Havening Techniques and EMDR (Eye Movement Desensitisation and Reprocessing) are methods for addressing distressing…

12 hours ago

Workplace Anxiety: Strategies and Support

Anxiety about work is a common experience driven by how we interpret and respond to…

2 days ago

The Amygdala’s Role in Anxiety

The amygdala, part of the brain's limbic system, is a crucial structure for anxiety. It…

3 days ago

How to Stop Anxiety’s Grip

Stopping the disabling effects of anxiety, while acknowledging its natural presence, is achievable through various…

5 days ago

Choosing the Right Path with Havening for Anxiety

Understanding when and how to use Havening for anxiety involves considering the nature of the…

6 days ago

Amygdala-Based Anxiety

Amygdala-based anxiety originates in the amygdala, an ancient brain structure focused on protection. It operates…

1 week ago