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How does Anxiety Affect Sleep?

Anxiety is frequently connected to sleeping problems. Excess worry and fear make it harder to fall asleep and stay asleep through the night. Sleep deprivation can worsen anxiety, spurring a negative cycle involving insomnia and anxiety disorders. Serious sleep disturbances, including insomnia, have long been recognized as a common symptom of anxiety disorders. People who are plagued with worry often ruminate about their concerns in bed, and this anxiety at night can keep them from falling asleep. 


Here are the symptoms and effects anxiety has on your sleep.

By learning how anxiety affects sleep you can begin to notice if this disorder is to blame for your sleep problems. From there, you can start to take steps towards managing in in a healthy manner that will not only help you sleep better but improve your anxiety in general.  As you fall asleep, you most likely continue thinking about all of the things you are anxious about. You worry about the smallest things and blow them out of proportion because of your anxiety, resulting in insomnia. When you can’t sleep due to anxiety, you may experience behavioral changes, including:

  • Feelings of being overwhelmed.
  • Inability to concentrate.
  • Irritability.
  • Nervousness.
  • Restlessness.
  • Sense of impending danger or doom.

Physical effects of anxiety before bed may include:

  • Digestive problems.
  • Fast heart rate.
  • Rapid breathing.
  • Sweating.
  • Tense muscles.
  • Trembling.

Some people also have nocturnal panic attacks. A panic attack is a sudden, intense burst of extreme fear. Nocturnal panic attacks only happen at night, and often wake you from sleep.

Tips for Improving Sleep and Managing Anxiety

Anxiety and sleep can be intertwined. Persistent stress and worry can impact your ability to get rest, and disruptions or difficulties sleeping are common signs of anxiety disorders. The key is to be proactive about your health. Here are some tip to help you get a good night sleep.

Start exercising 

Exercise has been found to both lower anxiety and improve sleep. But try not to exercise right before sleep, as it can keep you awake. Moving your body in the morning or afternoon can help you get your sleeping and waking cycle back on track and also treat insomnia or sleep apnea.

Tailor your environment.

Controlling light, sound, and temperature can help you get a good night’s rest. The darker, quieter, and cooler you can keep your bedroom, the greater chance you have of calming your mind and falling asleep. Taking a shower or bath shortly before bed can also help lower your body temperature and help you fall asleep more quickly.

Schedule Your Sleep

How much sleep do you need? Adults should get 7 to 8 uninterrupted hours a night, while children should get 9 to 12 hours. Even more sleep is needed for toddlers and infants.² To make sure you get enough restful sleep, you can block off consistent times for going to bed and getting up. Make a dedicated effort to keep your sleeping patterns sufficient and regular. It helps to develop a regular, relaxing routine before going to bed. Setting aside daily stresses and worries may prime your mind for rest. You can try:

  • Meditation or deep breathing exercises
  • Taking a bath
  • Listening to relaxing music
  • Reading

Calm your mind.

There are many relaxation techniques that can help you calm your mind throughout the day and improve sleep. Mindfulness meditation, yoga, and breathing exercise can help you achieve calm, but it can also be as simple as taking a walk when you have a short break at work. If you practice techniques for calming your mind during the day, then it will be easier to trigger your relaxation response at night.

Limit screen time.

Your phone, tablet, and TV emit light that keeps your brain awake, so try to limit them an hour before bedtime. Checking email or doing work right before bed can also trigger anxious thoughts and make it difficult to calm your brain. Consider setting an alarm to remind you to shut screens off at an adequate time before bed. Instead, consider listening to music or reading a book to quiet your mind.

Limit caffeine and alcohol.

Drinking too much caffeine or consuming it too late in the day can increase anxiety and inhibit sleep. Consuming alcohol close to bedtime can also increase your heart rate and keep you up.⁴ Drink plenty of water throughout the day, but don’t drink too much before bedtime, as trips to the bathroom can keep you anxious and alert.

That tests help confirm a sleep anxiety diagnosis?

In some cases, your provider may do a sleep study to find out if you have a sleep disorder. Also called polysomnography, a sleep study is a test where you stay overnight in a sleep lab. Your healthcare provider evaluates how your body works during sleep by checking your:

  • Blood oxygen levels.
  • Body positioning.
  • Breathing.
  • Electrical activity in your brain.
  • Eye movements.
  • Heart rates and rhythms.
  • Leg movements.
  • Sleep stages.
  • Snoring or other noises you make during sleep.

Talk with someone

While there are ways to improve your sleep and anxiety at home, it is best to visit your healthcare provider if you continue to have difficulty sleeping or your symptoms worsen. Reach out to your friends and family too and let them know how they can help. If you’re still experiencing problems falling asleep, you may need a sleep remedy or a prescription.  Consider talking with a doctor or therapist. Sleep therapy, including cognitive behavioral therapy for insomnia (CBTi), can help with anxiety and sleep.



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