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How to Sleep Better While Managing Your Anxiety
Everyone gets anxious sometimes. Maybe we have to give a speech before a crowd, or we’re driving somewhere we’re not sure how to get to, or maybe someone in the family is sick. These are all normal things to worry about.
However, when anxiety turns into intense and pervasive fear, and it interferes with our daily activities, an anxiety disorder may be the cause.
Anxiety disorders are the most common mental health concern in the United States. Over 40 million US adults (19.1%) have an anxiety disorder, and about 7% of children aged 3-17 experience anxiety issues each year. Most people develop symptoms before they reach 21.
At Sidhu Psychiatric in Palm Harbor, Florida, board-certified psychiatric mental health nurse practitioner Kanwaljit “Kavi” Sidhu, NP-C, PMHNP-BC, and our team understand how difficult anxiety can be, which is why we provide personalized treatments for anxiety and related conditions like obsessive-compulsive disorder (OCD).
We also understand how anxiety can interfere with getting good-quality sleep, so we’re taking this opportunity to explain the relationship between anxiety and sleep and give you tips to help you sleep better.
What causes anxiety?
Researchers don’t know the exact cause of anxiety, but they believe there’s not a single reason. Instead, there’s an interplay of factors that include a person’s genetics, family history, health problems, drugs, and exposure to negative life events that contribute to symptoms of anxiety.
Anxiety disorders can occur alongside other mental health problems, too, like depression. According to the Anxiety and Depression Association of America (ADAA), nearly 50% of people diagnosed with depression are also diagnosed with an anxiety disorder.
There are many different types of anxiety disorders, but they all have one thing in common: persistent, excessive fear or worry in situations that aren’t threatening.
People can experience one or more of the following emotional and physical symptoms:
- Feeling apprehensive, tense, or jumpy
- Restlessness or irritability
- Anticipating the worst and constantly searching for signs of danger
- Pounding or racing heart
- Shortness of breath
- Sweating, tremors, and twitches
- Headaches, fatigue, and insomnia
- Upset stomach, frequent urination, or diarrhea
Everybody experiences anxiety a bit differently, so which combination of symptoms you have is unique to your situation and experience.
The link between anxiety and sleep problems
Serious sleep disturbances are recognized as a common symptom of anxiety disorders. People who constantly worry often ruminate about their concerns in bed, preventing them from falling asleep.
In fact, a state of mental hyperarousal has been identified as a key factor behind insomnia, and people with anxiety disorders are much more likely to have sleeping problems when facing stress. Over 90% of people with post-traumatic stress disorder (PTSD) associated with military combat have reported symptoms of insomnia.
Research indicates that anxiety and pre-sleep worrying may affect vivid dreaming during REM sleep. Anxiety can trigger nightmares and disturbing dreams that create a higher likelihood of sleep disturbances and may reinforce a person’s fear about going to sleep.
At the same time, there’s strong evidence that sleep deprivation can trigger or worsen anxiety disorders, and people prone to anxiety are especially sensitive to the effects of insufficient sleep on mood and emotional health.
The bidirectional relationship of the problem means that anxiety and sleep deprivation can be self-reinforcing; worrying causes poor sleep, while sleep difficulties lead to greater anxiety.
How to sleep better while managing your anxiety
Cognitive behavioral therapy (CBT) is a common treatment for anxiety disorders, in which patients learn healthier and more positive ways to cope with their anxiety. Studies have found that CBT can often reduce anxiety, even in people who have insomnia.
Because anxiety and sleep are inextricably intertwined, getting better rest may help combat anxious feelings. Building healthy sleep habits, including a consistent bedtime routine, can make going to bed less stressful.
Try making your bed more comfortable, eliminating light and noise to allow you to relax into sleep, and avoid caffeine and alcohol in the evening.
Structured relaxation exercises may be a component of CBT, and they can break the cycle of worry and lost sleep. Another approach may be to schedule times to actively worry during the day; it may decrease the amount you worry as you go to sleep. Deep breathing, mindfulness meditation, and guided imagery are just a few approaches you can try.
If you’re worrying to the point of losing sleep, an intervention is warranted, and the team at Sidhu Psychiatric can help. To schedule a consultation for treatment, call our office at 727-382-1383 or contact us online today.