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Medically reviewed by:
Dr. Shiyan Ooi
,
School of Medical Sciences, University of Manchester
Sleep disorders and anxiety often go hand in hand, creating a cycle that can be difficult to break. Many people struggling with anxiety find it hard to fall asleep, while others with sleep disorders experience heightened anxiety due to poor sleep quality. Understanding the relationship between anxiety and sleep is crucial for finding effective solutions. In this article, we'll explore how anxiety affects sleep, common sleep disorders linked to anxiety, and proven strategies to improve both conditions.
Anxiety triggers the body's fight-or-flight response, leading to increased heart rate, muscle tension, and racing thoughts. This heightened state of alertness makes it difficult to relax and fall asleep. Additionally, chronic anxiety can shorten sleep duration, reduce deep sleep, and contribute to frequent nighttime awakenings. Read more about anxiety and sleep.
Moreover, people with anxiety often experience hyperarousal, meaning their nervous system remains on high alert even when they are physically exhausted. This prevents them from entering deep sleep stages necessary for rest and recovery. Explore the science behind anxiety and hyperarousal.
Insomnia is one of the most common sleep disorders associated with anxiety. People with insomnia often lie awake at night, worrying about various concerns, making it harder to fall or stay asleep. Learn about insomnia and anxiety.
Studies show that individuals with anxiety-driven insomnia tend to have increased brain activity during sleep, preventing them from reaching deeper sleep stages. Over time, this can contribute to cognitive decline and emotional instability. Read more on insomnia and cognitive health.
Obstructive sleep apnea (OSA) disrupts breathing during sleep, causing frequent awakenings. These interruptions can increase stress and contribute to anxiety symptoms. Read about sleep apnea.
Because sleep apnea causes a decrease in oxygen levels, it can trigger a stress response in the body, increasing cortisol (the stress hormone). This may worsen existing anxiety disorders, leading to an ongoing cycle of poor sleep and heightened anxiety.
RLS causes uncomfortable sensations in the legs, leading to difficulty falling asleep. The stress of managing RLS symptoms can worsen anxiety. Understand RLS and anxiety.
People with RLS often experience increased nighttime restlessness, which further disrupts sleep. Studies suggest that treating underlying anxiety may also help alleviate RLS symptoms. Read more about RLS and mental health.
CBT-I is the gold standard for treating insomnia related to anxiety. It focuses on changing negative sleep thoughts and behaviors. Explore CBT-I.
Unlike sleeping pills, CBT-I provides long-term relief by addressing the root causes of poor sleep. Sessions often include sleep restriction therapy, stimulus control techniques, and relaxation training.
Practices like meditation, deep breathing, and progressive muscle relaxation help calm the nervous system, reducing anxiety and improving sleep quality.
Guided imagery, body scanning, and mindfulness-based stress reduction (MBSR) have also been shown to enhance sleep quality in individuals with anxiety. Learn about relaxation techniques.
Regular exercise, a healthy diet, and avoiding stimulants like caffeine can reduce anxiety levels and enhance sleep.
Maintaining a sleep-friendly environment—such as limiting blue light exposure, using blackout curtains, and keeping a consistent bedtime—can further support restful sleep.
At Sleep Reset, we provide personalized, medication-free solutions to improve sleep and reduce anxiety. Take our sleep quiz to identify the best strategies for you.
Our expert-designed sleep program is based on CBT-I principles and proven behavioral techniques, ensuring long-term sleep improvements. Instead of relying on short-term fixes, we help individuals build sustainable habits for lifelong healthy sleep.
Addressing both sleep disorders and anxiety is essential for overall well-being. By adopting proven techniques like CBT-I, relaxation methods, and lifestyle adjustments, you can break the cycle and achieve restful sleep. If you need expert guidance, Sleep Reset offers evidence-based solutions to help you sleep better naturally.
Prioritizing natural sleep solutions over medication leads to healthier, more restorative sleep. With the right tools and expert guidance, you can take control of your anxiety and sleep health for a more balanced and fulfilling life.
Dr. Shiyan Ooi
Dr. Shiyan Ooi is a medical doctor with over a decade of experience treating patients with chronic conditions. She graduated from the University of Manchester with a Bachelor of Medicine and Surgery (MBChB UK) and spent several years working at the National Health Service (NHS) in the United Kingdom, several Singapore government hospitals, and private functional medicine hospitals. Dr. Ooi specializes in root cause analysis, addressing hormonal, gut health, and lifestyle factors to treat chronic conditions. Drawing from her own experiences, she is dedicated to empowering others to optimize their health. She loves traveling, exploring nature, and spending quality time with family and friends.
