Anxiety and sleep problems go hand in hand. It’s no wonder that when you have anxiety, sleeping is hard to come by. This is because your brain can’t stop thinking about all of the things it needs to do and worries about what might happen next. The worst part? You may not even be aware of how much stress you’re under and how much sleep you’re missing out on if you don’t know what signs to look for!
The Most Important Things to Know About Anxiety and Sleep
- You are more likely to suffer from insomnia if you are a “worrier”.
- You can make your sleep worse by worrying about it. You may end up in a vicious cycle of poor sleep and worrying.
- It’s possible to have difficulty sleeping when you are worrying even if you are not anxious.
- A pattern of poor sleep and fatigue during the day may make you doubt your ability to sleep well again.
- Stress-induced insomnia may persist even after the stress has been addressed.
- One of the most effective ways to treat insomnia is to be relaxed and drowsy before going to bed
- The use of alcohol for relaxation may lead to poorer sleep. It is a common myth that alcohol improves sleep.
What can I do to stop feeling anxious about my sleep?
Wakefulness during the night is a normal occurrence and everyone experiences it to some extent. Some people remember waking up and feeling anxious about it, yet others do not remember it at all. Often, worrying about sleep makes sleep worse. Beware of thinking, “I can’t function tomorrow if I don’t get back to sleep”. It is easier to say: “I’ve been able to function on less sleep before and I will be fine again tomorrow”. A few relaxation exercises before going to bed might help. If sleep anxiety persists, you should talk to your doctor who may even refer you to a specialist sleep psychologist.
My sleep has been poor for years, but I don't think I have anxiety.
An overactive mind can keep you from getting a good night’s sleep even if you don’t suffer from general anxiety. Having a stressful life can cause some people not to sleep well. Others, however, live relatively stress-free lives, except that they worry about their sleep. This in itself can affect the quality of their sleep. Hence, it is crucial to reduce your overall levels of worry or ‘stress’ for a better night’s rest. Fitness and a healthy diet also contribute to good sleep.
What is the effect of alcohol on sleep? Should I completely give up caffeine?
The effects of caffeine and alcohol on sleep can be detrimental. They should only be consumed in moderation and by doing so, you’re likely to sleep better. Avoid caffeine for at least 3 to 7 hours before going to bed and an excess of it will make you too alert to sleep well. The use of alcohol to relax and de-stress before bed will not improve your sleep. You may be able to get to sleep more quickly, but your sleep will be interrupted.
Can medication help make me worry less about sleep?
A sleeping pill or an anti-anxiety drug may not always work. With time, their effectiveness decreases, and they become habit-forming, which makes it difficult to stop taking them. The best way to lower anxiety about sleep is to change how you think about it and there are many methods to learn new ways to think about your sleep… or lack of it. Both Cognitive Behavioural Therapy (CBT) and mindfulness have been proven to be effective approaches.
How can a mind that doesn't shut down be managed?
You can try a variety of things if your mind seems overactive, such as cognitive behavioural therapy and mindfulness. By becoming aware of when your mind is racing, you can use methods to relax and aim not to feel overly alert or worried. These methods can be applied throughout the entire day too. The most important thing is not to think or worry too much while you are trying to get to sleep. A ‘worry time’ during the day can be helpful for many people. Decide upon a time when you are free during the day and then do all your worrying, thinking, and planning during that time. A bed is for sleeping, so if you’re not asleep or unlikely to sleep, it’s not the best place to be. Let the thoughts go gently and do not let them distract you. Just as people living near railroad tracks become accustomed to the noise of trains after a while clearing your mind takes practice, but it can be done.
Is it possible for some people to suffer from anxiety but sleep well?
Certainly. Even if you suffer from anxiety, you may not find it hard to sleep. It is possible for very anxious people to sleep well and not feel too tired or sleepy. However, if a person with anxiety does not sleep well, they will feel tired. Then, they might worry about not getting enough sleep and then this can set up a vicious cycle leading to chronic sleep disorders.
It's hard for me to sleep at night. Any suggestions?
Speak to your doctor and remember there are also sleep specialists who can help. Some psychologists specialise in helping people sleep better and can explain to you how the mind affects sleep. Meanwhile:
- Don’t push yourself too hard to sleep
- Let sleep come when it’s time
- When possible, keep a regular daily routine, with consistent times for eating, sleeping, and doing other things
- Consider learning or getting taught some relaxation techniques
- Consider that some of the reasons you can’t sleep well might be due to your excessive concern for sleep
- Do not blame your poor sleep for everything that goes wrong
- Don’t lie awake in bed for too long. Spend about 20 minutes sitting in a dark, quiet room without doing anything, until you feel sleepy again, then get up and do the same thing again
- Take into account that sleeping tablets may not be as effective as you think
- It’s also possible that you are getting more sleep than you think
- Avoid too much alcohol and caffeine
