How Anxiety and Overthinking Disrupt Sleep

Quality sleep is essential for clarity of the mind, yet millions cannot get the rest they so desperately need. In today's fast-paced world, too often our brains fight turning off and get stuck in that cycle of overthinking and worrying precisely when we should be winding down. Understanding how anxiety affects sleep is key to breaking that cycle and, quite literally, taking back our nights. 

Tips for dealing with sleep anxiety 

We have all had problems sleeping at some point in our lives. However, if it happens repeatedly, you will reach a point where you start feeling anxious about bedtime. This may make it even more difficult to sleep as you need to. For parents, this can be having a child who has trouble sleeping unless the parent intervenes. 

What is sleep anxiety? 

Sleep anxiety is the fear of falling asleep or remaining asleep. When one is concerned about sleep quantity, anxiety about it may actually lead one to lose even more sleep. 

Anxiety and sleep are closely interrelated. Once anxiety kicks in, it's hard to fall asleep. If you feel exhausted the following morning, even daily tasks become difficult. It has been researched that sleeping less than usual hours may even cause increased anxiety the next day. 

 People who have sleep disorders usually tend to: 

•  Feel emotionally low or isolated 

•  Get frustrated easily 

•  Find it difficult to stay focused 

Poor sleep is related to chronic diseases, heart disease, diabetes, and obesity. These are just a few of the many reasons sleep is extremely important for physical and mental well-being. 

What are the symptoms associated with sleep anxiety? 

Anxiety feels different for everybody, but some symptoms are generally shared. You may have the following symptoms if you feel anxious at night: 

•  Increased heart rate 

•  Hot flushes 

•  Restlessness 

•  Sleep problems and insomnia 

•  Lightheadedness or dizziness 

What causes sleep problems? 

Those suffering from sleep anxiety most probably have experienced disturbances in their sleep pattern. This may be because you are prone to sleep conditions such as sleep apnea, insomnia, and obstructive sleep. This may disrupt your sleep and cause you to feel very exhausted the next morning. 

You may have difficulty settling down at night because it is one of the first times that your mind is not occupied. This tends to put your mind onto thoughts that make you anxious, such as work or money, as you prepare to go to Sleep. Over time, you can learn to associate your bed with troubled nights; in this light, you will start feeling anxious when getting ready for bed. 

If you can't sleep, you may turn to stimulants such as sugar and caffeine to get through the day. But it can interfere with your ability to sleep much longer than you planned. Caffeine effects can last for several hours. For many individuals, caffeine heightens anxiety levels. Alcohol can help you get to sleep quickly; however, it tends to disrupt your restorative process. 

Sleep anxiety among young children is usually associated with fear of darkness or being alone when sleeping. 

Tips to help you manage the sleep anxiety 

One of the Steps you can take to Enhance the quality of your sleep is through good sleep practices. The concept here is to assist in developing favorable habits that will create the best conditions that are necessary for good sleep. Effective sleep hygiene is: 

 Sleeping and waking up at approximately the same time every day – this also includes weekends and holidays 

•  Keeping your room quiet, calm, comfortable, and cool 

•  Avoid bedtime until you are truly sleepy. 

•  Avoid nicotine, alcohol, and caffeine near bedtime. 

A physically active person gets more physical and mental benefits, which in turn can reduce the time taken to fall asleep. 

Practice good sleep hygiene; it enables you to fall asleep easily. That will be helpful for both children and adults, so some of the suggestions above may help your child if they have trouble sleeping.  

Here are some other approaches you can try as a way to reduce anxiety and sleep better. Note that this advice might not work for everyone. If that happens, you could change to something else or go back to another time. 

1. Reading or writing: If you’re unable to fall asleep after 20 minutes, it can help you to get out of bed and do something else. But try to avoid an activity that requires involvement with electronic media. This is because the blue light from screens is thought to disrupt your body’s production of melatonin, a hormone which makes you sleepy. Instead, pick up a book or jot down your thoughts. These quiet activities can help your mind relax and make it easier to drift off. 

2. Breathing techniques: If you are nervous or stressed, try to control your breathing as that might relax you. Another option would be progressive muscle relaxation exercises. These are done by tensing different muscles upon inhalation and relaxing them while exhaling. 

3. Therapy: If you have had insomnia for over 3 months, CBT-I may help. This is a type of cognitive behavioral therapy targeted at changing thoughts and behaviors that may cause your insomnia. Sleep diary: If you continue to have sleepless nights, some people find it helpful to keep a sleep diary. This may help you identify factors that may be responsible for poor sleep.  

For example, you may note that you sleep poorly if you have caffeine after a certain time each day. Or that taking naps in the afternoon leaves you restless at night. A sleep diary may not suit everyone - regularly monitoring your sleep may actually increase your anxiety. See your GP if the lack of sleep is really interfering with your quality of life. They can help you work out what is causing your sleep problem, provide support and advice on managing anxiety, and may refer you to a sleep clinic.  

Our KMG Psychiatry service will make certain that, if you are concerned with your mental health, you get the advice, support, and treatment you need as quickly as possible. You might be able to receive advice and support for mental health usually without needing a referral from your GP. Learn more today.