Many factors can affect the way you sleep, and anxiety is just one of them. Roughly one out of every four Australians alone will deal with an anxiety disorder at some point in their life. So, if you struggle with the condition, you’re not alone.
So, what is the connection between anxiety and sleep? And how can you manage the symptoms that impact your sleep schedule? Here is everything you need to know.
How Does Anxiety Affect Sleep?
People with anxiety typically experience ruminating thoughts or persistent fears. These can get worse at night and become overwhelming. As a result, individuals with anxiety disorders often experience insomnia.
Even if you don’t have trouble dozing off, anxiety can still cause other sleep issues. For instance, you might wake up several times throughout the night. As a result, it can leave one feeling lethargic throughout the day.
Anxiety disorders can also contribute to frequent nightmares. These experiences are particularly associated with PTSD (post-traumatic stress disorder).
Common Anxiety Disorders
Everybody experiences anxiety from time to time. However, severe and persistent cases may signify a serious issue.
Here are a few of the most common anxiety disorders:
General anxiety disorder
Social anxiety disorder
Obsessive-compulsive disorder
Specific phobias
Post-traumatic stress disorder (PTSD)
Panic disorder
How To Tell if You Have an Anxiety Disorder
If you feel like your anxiety is impacting your quality of life, there is a good chance you may have an anxiety disorder. Every person will have unique symptoms, so you should keep that in mind when narrowing down the source of your anxiety.
Unfortunately, diagnosing an anxiety disorder is difficult on your own. If it has become a significant issue, it may be best to see a therapist. A professional can help determine what kind of anxiety you have. Once they determine the cause and type, you will get treatment tailored to your needs.
Why Sleep Is Important When Dealing With Anxiety
Getting enough sleep is one of the most important things you can do for your health. It’s essential for your immune system, and those who don’t get enough rest might be more prone to being sick. Sleep deprivation can also make it difficult to focus, which can impact work or school performance. And in children, getting enough sleep is crucial for healthy development.
When it comes to mental health, getting enough sleep is especially important. Lack of sleep can worsen anxiety symptoms during the day, even in people without anxiety disorders.
But when you’re dealing with anxiety, getting the sleep you need to manage your symptoms can be challenging. Fortunately, there are ways to manage your anxiety at night to ensure you get plenty of rest.
Tips for Sleeping With Anxiety
Are you struggling to sleep because of your anxiety? You don’t have to deal with it on your own. Here are a few tips to help you get rested as you navigate the connections between anxiety and sleep.
Therapy
Seeking therapy is one of the most effective options to deal with anxiety-related sleep problems. Once you discuss your anxiety with a professional and learn how to manage it, you may notice an improvement in your quality of sleep.
Therapy can also help reduce nightmares, which are a common cause of sleep issues in people with anxiety.
Make sure to tell your therapist about the impact your anxiety has on your sleep. They can factor this information into your treatment plan and develop a solution that works best for you.
Medications
For some, therapy alone is not enough to manage anxiety. So, if you are still struggling after working with a therapist, you may want to consider medication.
Several prescription medications can help treat anxiety. SSRIs (selective serotonin reuptake inhibitors) are some of the most common options. Tranquillizers are another medication that could be prescribed.
In addition, you could take vitamin supplements to help improve your quality of sleep. For instance, melatonin can be obtained over-the-counter if you’re over the age of 55. However, you’ll only be able to use it for a short period and you’ll still need approval from a pharmacist. Otherwise, you’ll require a prescription to get it.
Mindfulness
Mindful meditation is an easy way to manage anxiety before sleeping. Essentially, it encourages one’s mind to focus on the present. As a result, it can reduce the racing thoughts of the past and future that are common with anxiety.
While many people do mindful meditation during therapy sessions, you can also do it on your own. There are many guided sessions online that you can follow if you are uncertain how it works. After you’ve done a few, you may eventually learn how to do mindful meditation without a guide.
Improve Your Sleeping Environment
One of the most important steps you can take is to change your bedroom environment. Sleeping with anxiety can be hard enough on its own but doing so in an uncomfortable environment will only make it more difficult.
Sleeping on fresh bed sheets, a comfortable mattress, and in a well-ventilated room at the right temperature can make a significant difference in the quality of your sleep.
You should also try to deal with potential distractions—keep your phone out of reach, close your curtains, and block out background noise if possible.
Once you improve your sleeping environment, you may have a much easier time falling asleep even when your anxiety is overwhelming.
Final Thoughts
There is a significant connection between anxiety and sleep. If you struggle with one, you will likely do so with the other.
Fortunately, there are plenty of ways to manage the connection. Therapy, medication, and an improved sleeping environment are a few key methods that can make it easier to fall asleep when you have anxiety. In turn, getting plenty of rest can help boost your quality of life overall as you work through your struggles with anxiety.
Anxiety doesn’t need to control your life or your sleep. With these tips, you’ll be setting yourself up for a great night of rest.
