Anxiety significantly disrupts sleep by making it harder to fall asleep, stay asleep and experience restful rest, creating a vicious cycle that worsens both mental and physical health. When the mind is overwhelmed with worry, stress or racing thoughts, it becomes difficult to relax enough for quality sleep.
Unfortunately, poor sleep then exacerbates anxiety symptoms, leading to an ongoing struggle that can feel impossible to break. Understanding how anxiety affects sleep and learning strategies to manage it can help individuals regain control over their rest and overall wellbeing.
Anxiety triggers the body’s “fight or flight” response, causing increased heart rate, muscle tension and heightened alertness—all of which interfere with sleep.
Instead of winding down at night, people with anxiety often experience restlessness, an overactive mind and physical discomfort that prevents them from falling asleep easily. This struggle can lead to insomnia, a condition characterised by persistent difficulty in sleeping despite having the opportunity to do so.
Even when someone with anxiety does fall asleep, the quality of their rest is often poor. They may experience frequent awakenings, nightmares or early morning waking, which prevents them from reaching the deep, restorative stages of sleep.
According to the Anxiety and Depression Association of America (ADAA), over 50% of adults with anxiety also suffer from sleep disturbances, highlighting how closely the two are linked.
When a person experiences poor sleep due to anxiety, it worsens their mental state the following day. Sleep deprivation affects cognitive function, making it harder to concentrate, manage emotions and cope with stress.
This, in turn, increases feelings of anxiety, making it even more difficult to sleep the next night. Over time, this cycle can lead to chronic sleep issues, higher stress levels and an increased risk of developing other health problems such as depression and high blood pressure.
Although anxiety-related sleep disturbances can be challenging, there are effective ways to break the cycle and improve sleep quality.
1. Create a Relaxing Bedtime Routine
Establishing a calming routine before bed helps signal to the body that it’s time to sleep. This could include activities like reading a book, taking a warm bath or practicing deep breathing exercises.
Avoiding screens (phones, tablets and TVs) at least an hour before bed is also essential, as blue light exposure can interfere with melatonin production, the hormone responsible for sleep.
2. Practice Mindfulness and Relaxation Techniques
Mindfulness meditation, progressive muscle relaxation and deep breathing exercises can help reduce anxiety and promote relaxation. These techniques focus on bringing attention to the present moment, helping to quiet the racing thoughts that often keep anxious individuals awake at night.
3. Maintain a Consistent Sleep Schedule
Going to bed and waking up at the same time every day—regardless of weekends or holidays—can regulate the body’s internal clock. A consistent sleep schedule helps reinforce a natural sleep-wake cycle, making it easier to fall and stay asleep.
4. Address Negative Thought Patterns
Anxiety often leads to overthinking and worst-case scenario thinking, especially at night. Practicing cognitive behavioral therapy (CBT) techniques, such as challenging negative thoughts and replacing them with more balanced ones, can help reduce nighttime worry.
Keeping a journal to write down anxious thoughts before bed can also be a useful way to clear the mind.
5. Limit Stimulants and Alcohol
Caffeine and nicotine can stay in the body for several hours, making it difficult to wind down. Reducing or eliminating these stimulants, especially in the afternoon and evening, can improve sleep quality. Similarly, while alcohol may initially make people feel drowsy, it disrupts sleep later in the night, leading to poor rest.
6. Get Regular Exercise
Physical activity is a natural stress reliever that can improve sleep quality. Engaging in regular exercise—preferably earlier in the day—can help reduce anxiety levels and make it easier to fall asleep at night. However, intense exercise too close to bedtime can have the opposite effect, so it’s best to finish workouts at least a few hours before sleep.
7. Seek Professional Help for Anxiety
For those struggling with persistent anxiety and sleep disturbances, professional treatment for anxiety can be highly beneficial. Therapy, such as CBT, can help address anxious thought patterns, while medication or natural supplements may be recommended in some cases.
Consulting a healthcare provider can help determine the best course of action for long term relief.
Anxiety and sleep problems are deeply connected, with one often fueling the other in a cycle that can be difficult to break. However, by incorporating relaxation techniques, maintaining healthy sleep habits and seeking treatment for anxiety when needed, individuals can regain control over their rest and overall wellbeing.