This is why you can’t sleep when you’re feeling anxious

The world is currently experiencing a global pandemic, which has instilled fear and uncertainty in many. It’s natural for individuals to feel anxious during such times, with common symptoms including difficulty focusing, disrupted sleep patterns, and waking up prematurely. These reactions are a typical human response to extraordinary circumstances. Concerns about one’s family, health, and financial stability are expected. While fear can be a protective mechanism enabling us to avoid danger, excessive fear may become debilitating and interfere with daily functioning. If anxiety is persistently affecting one’s sleep, proactive measures should be taken, particularly because sleep is crucial for maintaining a strong immune system.

Anxiety is often described as an intensified form of arousal, a state of heightened alertness designed to help humans respond to threats. This response was advantageous when facing predators in ancient times, but it can be problematic in the modern world. For those experiencing anxiety in the current situation, sleep disturbances are a common issue. Imagine arousal as a car horn blaring continuously—it may be ignorable during the day but becomes intolerable at night, leading to difficulties in falling asleep, staying asleep, and non-restorative sleep. These are signs of insomnia.

Nighttime often brings worries about family, finances, and health to the forefront, which can make falling asleep even harder. This can lead to increased anxiety about the next day’s performance and further issues like mood dips and concentration problems.

Strategies for Managing Anxiety and Sleep

• Maintain social connections. Despite social distancing, it’s important to avoid isolation. Engage in phone calls or video chats with friends and family to foster a sense of community, which is linked to reduced depression and anxiety.
• Value your achievements. Recognize your daily accomplishments, no matter how minor. Successfully responding to a few emails, despite household distractions, is a victory.
• Stick to a routine. Try to keep a consistent sleep schedule and create a bedtime ritual, such as reading for 30 minutes before sleep.
• Reduce screen time before bed. The blue light from screens can disrupt the natural sleep cycle. Turn off electronic devices at least 30 minutes prior to bedtime.
• Limit news consumption. To avoid increasing anxiety before bed, consider turning off the news and COVID-19 updates after 6pm. Engage in other conversations instead.
• Avoid alcohol and caffeine. While alcohol might initially induce sleep, it can impair sleep quality. Caffeine is a known contributor to insomnia, anxiety, and irritability.
• Practice breathing exercises. Breathing techniques can promote relaxation and are also recommended for those experiencing respiratory symptoms, including those with COVID-19.
• Optimize your sleep environment. A cooler, quieter bedroom can enhance sleep quality. Consider using a white noise machine or addressing snoring issues to improve sleep.

When to Seek Professional Help

If anxiety is impeding one’s ability to function in everyday life, feels overwhelming, or is worsening over time, it may be necessary to seek professional assistance. A General Practitioner (GP) can evaluate symptoms and suggest a treatment plan to improve sleep. For more detailed information, visit Sleep Advisor’s Anxiety and Sleep Guide.