Anxious Sleep: How to Get Better Sleep When Dealing with Anxiety
Notes from the Editor: Dr. Julieta Rubio Hobbs, PhD, LPC-S
Latinx Therapist & Holistic Consultant
Anxious sleep or Anxiety, is there a difference?
Oftentimes when I am working with clients who have anxiety, sleep is an issue. However, it doesn’t come up right away. But rather once we have worked on smoothing things out in other areas of their life. They realize that at night something (worry) is keeping them awake. Or disturbing them mid-sleep. I think this is a great example of how our mind and body are connected. Learning how to relax our body and be present is so important when it comes to letting go of anxious thoughts. By practicing mindfulness and relaxation we can make anxious sleep something we don’t have to worry about before we head to bed.
Anna has created a wonderful list of tips to help you unwind from anxiety so you can sleep more restfully. Anna specializes in working with high achieving Latinx women struggling with high functioning anxiety, trauma, and/or perfectionistic tendencies. You can follow Anna @annabianeyrodriguez
Do you or someone you know sound like Lily?
Overthinking at bedtime again, Lily would often tell herself “ya duermete” (Just go to sleep). But telling herself this, caused her to spiral into more worry and overthinking–ultimately feeding the anxiety.
Let’s talk about how to get better sleep and keep anxious sleep to the curb!
Sleeping difficulties can often be connected to stress, anxiety and depression. Sleep is essential for our physical and mental well-being, yet for many people dealing with anxiety, a restful night’s sleep can feel impossible to obtain. Anxiety can lead to racing thoughts, restlessness, and an overall sense of unease, making it difficult to fall asleep and stay asleep. The good news is that there are strategies you can employ to improve your sleep quality even when anxiety is a constant companion. Here, we’ll explore the relationship between anxiety and sleep and provide practical tips to help you get the rest you need.
How does anxiety affect my body and sleep?
Anxiety and sleep are closely intertwined. When you’re anxious, your body’s stress response system, known as the fight-or-flight response, is activated. This can lead to increased heart rate, shallow breathing, and heightened alertness. These body reactions are not conducive to falling asleep. Additionally, anxiety often brings racing thoughts and worries, making it challenging to quiet the mind and relax into sleep.
Chronic sleep deprivation caused by anxiety can exacerbate your anxiety symptoms, creating a vicious cycle. Therefore, it’s crucial to break this cycle by practicing healthy sleep habits and coping strategies.
Practical Tips for Getting Better Sleep with Anxiety
- Establish a Consistent Sleep Schedule: Go to bed and wake up at the same time every day, even on weekends. This helps regulate your body’s internal clock and can improve sleep quality over time.
- Create a Relaxing Bedtime Routine: Develop a pre-sleep routine that includes calming activities such as reading, gentle stretching, or deep breathing exercises. Avoid stimulating activities like watching intense TV shows or checking your email right before bed.
- Limit Screen Time: The blue light emitted by screens can interfere with your sleep-wake cycle. Try to avoid screens, including smartphones, tablets, and computers, at least an hour before bedtime.
- Create a Comfortable Sleep Environment: Ensure that your bedroom is conducive to sleep. This means keeping the room dark, quiet, and at a comfortable temperature. Invest in a comfortable mattress and pillows to support restful sleep.
- Manage Anxiety Before Bed: Practice relaxation techniques such as mindfulness meditation, progressive muscle relaxation, or journaling to clear your mind of anxious thoughts before bedtime.
- Limit Caffeine and Alcohol Intake: Both caffeine and alcohol can disrupt your sleep patterns. Avoid consuming these substances in the hours leading up to bedtime.
- Regular Exercise: Engaging in regular physical activity can help reduce anxiety and improve sleep quality. However, avoid intense workouts close to bedtime, as they may have the opposite effect.
- Watch Your Diet: Heavy meals and spicy or acidic foods close to bedtime can lead to discomfort and disrupt your sleep. Opt for a light, balanced dinner if possible.
- Seek Professional Help: If anxiety significantly impacts your sleep quality, consider talking to a mental health professional. They can help you develop coping strategies, and in some cases, prescribe medication if necessary.
- Stay Patient and Persistent: Improving sleep with anxiety may take time. Be patient with yourself and continue implementing these strategies consistently.
Notes from the Editor (cont.): Dr. Julieta Rubio Hobbs, PhD, LPC-S
Latinx Therapist & Holistic Consultant
A night time routine is a great way to help your body get ready for sleep. Each step in the routine signals to your body to start preparing to wind down and relax. It can also be a way of sending a signal to your body that it is ok to relax for the day now.
I would encourage you to start with 1 to 2 changes when working on creating better sleep habits. Slow and steady wins the race when creating change to your routine. My top 2 favorite tips from Anna’s list are:
- No screen time an hour before bed (using blue light blocking glasses or setting your computer and phone screen to a warm setting after 5pm can also be super helpful)
- Practicing meditation or journaling
A Bonus tip:
Avoid working where you sleep. Your bedroom is your place of comfort so it can be easy to get caught up on emails, paperwork, or studying while relaxing in bed. However, this gives your mind permission to worry while in bed.
Try to keep your bedroom a zen place. Like Anna discussed in tip #4, make your bedroom feel cozy. In addition to Anna’s suggestion, this could mean playing some nature sounds, having a cozy blanket or pillow, or even using some aromatherapy to set the sleepy mood.
Anxiety and sleep problems are closely connected, but with the right approach, you can break the cycle and enjoy more restful nights. By adopting a consistent sleep schedule, creating a relaxing bedtime routine, and managing anxiety before bedtime, you can significantly improve your sleep quality. Remember that seeking professional help is always an option if your anxiety is severely impacting your sleep. With time and dedication, you can reclaim the peaceful, rejuvenating sleep you deserve. Sleep is a vital pillar of your overall well-being, so don’t underestimate its power to improve your life, even when anxiety is a constant presence.
