Buzz
For many, anxiety follows a predictable pattern: it remains manageable during daylight hours but intensifies the moment they try to sleep, flooding their mind with distressing thoughts. Falling asleep can already be challenging in these trying times, but it becomes nearly impossible when worries dominate your focus. However, sleepless nights don’t have to be inevitable. Here’s how anxiety disrupts sleep and practical ways to combat it.
We’ve previously explored how anxiety impacts your brain and ways to address it, techniques to stop fretting over sleeplessness, and general tips for improving sleep quality. This video from DNews delves into how your brain responds to anxiety, what triggers these moments, and the specific effects of anxiety during sleep.
In simple terms, your body can activate a stress response that sparks anxiety at any moment, often without warning. Whether you’re awake watching TV or asleep at night, your subconscious mind plays a significant role in heightening anxiety. When you face stress during the day—be it a pressing work deadline or the broader challenges of the world in 2020—your brain can replicate that stress pattern, leaving you in a state of panic even after the immediate stressor is gone. The outcome? You wake up in the middle of the night, having finally relaxed, only to stress about work or the unmasked individual behind you at the store.
When this occurs at night, the issue escalates and becomes self-perpetuating—you wake up anxious about one thing, and then you stress over not getting sufficient sleep, which amplifies your anxiety, creating a cycle that persists throughout the night and leaves you exhausted.
What can you do to address this? Here are some practical approaches to increase your chances of achieving restful sleep.
Leave your bed and move to a different space
We’ve discussed this previously, but it’s crucial to remain in bed only if you intend to sleep. Avoid letting your brain associate your bed with anything other than sleep. If insomnia strikes, get up, sit in a chair, or relocate to another room.
Engage in a distracting activity
Consider activities like reading under soft lighting, sipping a warm beverage like milk (avoid alcohol), enjoying a light snack (nothing too heavy), or simply observing the world outside your window—whatever helps you unwind. The goal is to shift your focus away from the negative thoughts or emotions triggered by sudden anxiety. We’ve also noted that observing and describing your surroundings can be both meditative and soothing, so give that a try as well.
Incorporate daytime exercise
This approach requires some foresight, but the National Sleep Foundation suggests engaging in daytime physical activity to promote better sleep at night. According to the NSF, even a single session of moderate exercise, such as a brisk walk, can enhance sleep quality for those struggling with chronic insomnia.
Create a to-do list
If your anxiety is fueled by the tasks you need to accomplish tomorrow or throughout the week, jotting down a to-do list can be beneficial, as recommended by the NSF. Instead of letting your brain obsess over potential forgetfulness, writing things down allows your mind to relax, paving the way for restful sleep.
Focus on relaxation and maintaining calm
While easier said than done, the key to falling back asleep is to actively relax, allowing the anxiety or panic to gradually fade and your mind and body to return to a calmer state. Some achieve this through meditation, which is highly effective, but if that’s not your preference, simply finding a way to intentionally relax works too. You might explore “havening,” a soothing sensory method, or experiment with a breathing technique designed to reduce stress.
Avoid the urge to constantly check the time
It’s natural to want to glance at the clock, but resist the temptation. Watching the clock, especially in the dark when you’re alone and awake, can have the opposite effect, increasing your stress about the passing time and the sleep you’re missing.
Regardless of your approach, most strategies for managing nighttime anxiety align with these principles. If you have the flexibility to take a mild sedative or melatonin and still wake up on time (avoid this if you need to rise in a few hours), it’s an option—just avoid becoming dependent on such aids for sleep.
If you consistently struggle with staying asleep through the night or frequently wake up, it’s important to consult a healthcare professional or undergo a sleep study. There could be an underlying issue that, once addressed, may lead to significantly improved sleep quality.
