By Esme Presland, Content Team Contributor
Sleep and anxiety go hand in hand, usually more than we realise. If anxious thoughts have ever kept you up at night and left you even more anxious the following day, you’re definitely not alone.
We all know sleep is crucial to our wellbeing, but how so?
A good night’s sleep is essential for our ability to regulate emotions. When we’re well-rested, the part of our brain which handles our emotional responses, the amygdala, stays steady and balanced. Without enough sleep, the amygdala takes a big hit, becoming much more reactive. This means that everyday worries, even small ones, become much harder to manage, and we might find it harder to control our emotional responses.
This might feel particularly challenging if you experience anxiety. Worries throughout the day feel intensified and much heavier than usual, with these thoughts even persisting into the night, creating a cycle of anxiety and poor sleep.
What can you do to break this cycle?
Although it may feel tricky to break out of, there are lots of small, manage steps that can be taken to calm any anxious thoughts and support better sleep. Here are a few ideas to get started:
- Create a restful sleep environment
Try to avoid working from your bed, as when you do, your brain learns to associate this place of rest with productivity, or even stress. Instead, try to keep this space as an area to unwind and relax, and leave the work to a desk or another space.
- Keep a stable sleep routine
Aim to go to bed and wake up at roughly the same time each day. This consistency allows your body to learn when it’s time to switch off, making it easier to fall asleep.
- Give yourself a wind-down window
Attempt to complete some slow, soothing activities at least 30 minutes before bed, like journalling or reading. Writing your anxious thoughts down may prevent them from racing in your mind while trying to sleep. Try to avoid screen-time during this window as the artificial light can trick your brain into thinking it’s still daytime.
- Move your body during the day
Even something as simple as a walk can help to clear some of the worries in your head and ease any tension in your body. Frequent movement also makes it easier to sleep more at night.
- Monitor caffeine consumption
Try to avoid drinking caffeinated drinks like tea and coffee at least four hours before bed. Caffeine stimulates our brain and keeps us alert, and these effects can persist far longer than expected, making it much harder to drift off.
Remember, you don’t need to change your entire sleep routine at once. Aim to incorporate one or two changes to begin with and then build from there.
How could this help your anxiety?
Of course, anxiety doesn’t just disappear with improved sleep, but being well rested does make it much easier to manage. With more rest, your brain finds it easier to regulate emotions and think clearly throughout the day. You may notice that anxious thoughts become easier to rationalise, feel less overwhelming, and a little bit easier to carry.
