The Connection between Insomnia and Anxiety Disorders

Insomnia and anxiety are closely linked—insomnia often worsens anxiety symptoms, whereas your anxious thoughts may keep you up at night.

Anxiety is a natural emotion, but when you can't seem to get rid of your anxious thoughts no matter what, it may be a cause of concern. Those with anxiety may experience excessive stress or worry, even when their situation does not warrant an such a reaction. 

Anxiety disorders are common in India, and they can often cause disturbances in one's sleep cycle. Anxious thoughts not only make it harder to fall asleep but also make one unable to stay asleep throughout the night, affecting the quality of sleep.

Insomnia is a sleep disorder which can make it hard for individuals to fall asleep, or go back to sleep once they have woken up, even though they may be tired. Typically, adults need about seven to eight hours of sleep, but with insomnia this can be hard to achieve. Sleepless nights not only make you feel tired, but can affect your health, work performance, and mood.

While insomnia can be the primary issue in some cases, it is also associated with other medical conditions, mental health concerns, and medication.

In this article, we take you through the connection between insomnia and anxiety, and how you can manage them better to get a good night's sleep.

Also read: Can Thought Challenging Help With Depression & Anxiety?

What is the connection between sleep and anxiety?

According to research, there is a definite link between anxiety and sleep problems. 

Approximately 68% of individuals with anxiety disorders complain about sleep disturbances. At the same time, poor sleep quality is associated with an increased risk for anxiety disorders. 

Persistent worry and fear are the primary symptoms of anxiety disorders. Often, people think about their concerns at night, when they are in bed, which can push them into a state of mental hyperarousal. This state of mental hyperarousal is a key factor that contributes to insomnia and affects your quality of sleep.

Moreover, as you keep experiencing sleepless nights, your worries about not getting enough sleep can worsen your anxiety symptoms, which can make it even harder for you to fall asleep. Even when you are able to fall asleep at night, anxiety can affect your quality of sleep by making it harder to stay asleep throughout the night.

Overall, people with anxiety symptoms or insomnia, seem to be stuck in a vicious cycle of sleeplessness, stress and worries.

Also read: 5 Therapist-Recommended Tools to Deal With Anxiety

How can you manage Insomnia and Anxiety?

Insomnia leads to anxiety which leads to stress about not being able to sleep which leads to insomnia. To break away from this infinite loop, it is important to manage both insomnia and anxiety. In most cases, managing one condition helps improve the other.

When symptoms worsen, both anxiety and insomnia require professional support. But for mild symptoms, making lifestyle changes can help. 

Practise relaxation techniques 

Relaxation techniques such as deep breathing, meditation, and progressive muscle relaxation  have a calming effect on your body, which can help reduce anxiety symptoms. Using relaxation techniques, you can create a soothing bed-time routine that helps you disengage from your concerns or worries, and helps you focus on the present. Incorporating these techniques into your bedtime routine, helps you disconnect from any stimulants, making it easier to fall asleep.

Maintain a sleep-friendly environment

Creating a sleep-friendly environment is crucial for a good night's sleep. Ensure that your bedroom is cool, quiet, dark, and comfortable. In some cases, changing your mattress or pillow for more comfortable options can help improve your sleep quality as well.  It is recommended that you avoid using electronic devices at least one hour before bed; limiting your exposure to screens throughout the day, can also help.

Follow a sleep schedule

When you go to bed and wake up at the same time every day, it helps you maintain your body's natural sleep-wake cycle and improve your quality of sleep. Hence, maintaining your routine is crucial, even on the weekends; avoiding daytime naps and sticking to your schedule trains your body, helping you sleep better and wake up well-rested.

Regular exercise

While moderate to intense exercise is associated with better outcomes, getting any exercise compared to none at all, helps improve your sleep quality and reduce anxiety. But, it is important to maintain and stick to an exercise schedule. In general, it is best to avoid exercising too close to your bedtime, as this can make it even harder to fall asleep. 

Seek professional support

As mentioned earlier, when symptoms worsen, it may be a sign that you need to seek professional support. Making lifestyle changes can help to an extent, but with professional guidance, you can get long-term support for your concerns. A professional helps equip you with tools and strategies to manage your symptoms better and improve your sleep quality.

Insomnia and anxiety are closely linked. So, managing the symptoms of one condition can help you improve symptoms of the other. 

Also read: How can Anxiety Affect You in the Long Run?

Lifestyles such as practising relaxation techniques, creating a sleep-friendly environment, sticking to a sleep schedule, and exercising regularly, can not only improve your sleep quality and anxiety symptoms, but also support overall well-being. 

But, if your symptoms worsen, seeking professional support may be necessary.

Sources:

1. Cooper, J. (2021, July 19). Anxiety vs. Insomnia. WebMD. https://www.webmd.com/sleep-disorders/anxiety-vs-insomnia

2. Gurarie, M. (2022, October 24). Can't Sleep Because of Anxiety? Here's What Can Help. Health. https://www.health.com/condition/sleep/anxiety-insomnia-sleep-strategies

3. Frothingham, S. (2019, February 7). What Is the Link Between Anxiety and Insomnia? Healthline. https://www.healthline.com/health/anxiety-insomnia#treatment

4. Suni, E., & Suni, E. (2023). Anxiety and Sleep. Sleep Foundation. https://www.sleepfoundation.org/mental-health/anxiety-and-sleep