The Connection Between Anxiety and Sleep, and How to Improve Both

The Connection Between Anxiety and Sleep, and How to Improve Both

Anxiety and sleep problems often go hand in hand. According to the National Sleep Foundation, around 50 percent of people with generalized anxiety disorder experience insomnia. Similarly, people with sleep problems are more likely to develop anxiety disorders. It's a vicious cycle that can have a significant impact on your mental and physical health. In this article, we'll explore the connection between anxiety and sleep, and offer some tips on how to improve both.

The Connection Between Anxiety and Sleep

Anxiety and sleep problems are intertwined in many ways. When you're anxious, your mind races with worries and negative thoughts, making it difficult to relax and fall asleep. You may find yourself tossing and turning, unable to turn off your thoughts. Additionally, anxiety can lead to physical symptoms like muscle tension, heart palpitations, and sweating, which can also interfere with sleep.

On the other hand, sleep problems can also contribute to anxiety. When you don't get enough sleep, you're more likely to feel irritable, moody, and easily overwhelmed by stress. Lack of sleep can also affect your ability to think clearly and make good decisions, making it harder to cope with anxious thoughts and feelings.

How to Improve Sleep When You're Anxious

Improving your sleep when you're anxious can be challenging, but it's not impossible. Here are some tips that can help:

• Create a Relaxing Bedtime Routine: Establishing a calming bedtime routine can help signal to your body that it's time to wind down and prepare for sleep. This could involve taking a warm bath, practicing deep breathing or meditation, or reading a book in bed.
• Limit Screen Time Before Bed: The blue light emitted by electronic screens can disrupt your body's natural sleep-wake cycle, making it harder to fall asleep. Try to avoid screens for at least an hour before bed.
• Avoid Caffeine and Alcohol: Both caffeine and alcohol can interfere with sleep. Try to avoid consuming them for several hours before bed.
• Create a Comfortable Sleep Environment: Make sure your bedroom is cool, dark, and quiet. Consider investing in comfortable bedding and pillows.
• Consider Therapy: If anxiety is interfering with your sleep, consider seeking help from a mental health professional. Therapy can help you develop coping skills and strategies to manage anxious thoughts and feelings.

How to Improve Anxiety When You're Struggling With Sleep

Improving anxiety when you're struggling with sleep can also be challenging. Here are some tips that can help:

• Practice Mindfulness: Mindfulness involves focusing your attention on the present moment, without judgment. This can help you become more aware of anxious thoughts and feelings, and learn to let them go.
• Exercise Regularly: Exercise can help reduce anxiety and improve sleep. Aim for at least 30 minutes of moderate-intensity exercise most days of the week.
• Reduce Your Exposure to Stressors: If possible, try to reduce your exposure to stressful situations or triggers. This could involve limiting your time on social media, avoiding certain people or places, or delegating tasks that cause you stress.
• Consider Therapy: Therapy can also be beneficial for improving anxiety. A mental health professional can help you develop coping skills and strategies to manage anxious thoughts and feelings.

Dawn Health's Therapy Offering

If you're struggling with anxiety or sleep problems, Dawn Health offers a unique therapy offering that can help. Their therapy program offers no wait lists and insurance coverage, making it easier and more affordable to access mental health support when you need it.

Dawn Health's therapy program is designed to be flexible and personalized, with a focus on evidence-based treatments like cognitive-behavioral therapy (CBT). This approach can help you

identify and change negative thought patterns and behaviors that contribute to anxiety and sleep problems. CBT has been shown to be effective in treating a variety of mental health conditions, including anxiety disorders.

Summary

Anxiety and sleep problems are interconnected and can have a significant impact on your mental and physical health. However, there are many ways to improve both, including creating a calming bedtime routine, limiting screen time before bed, practicing mindfulness, and seeking help from a mental health professional. If you're looking for affordable and accessible mental health support, consider checking out Dawn Health's therapy program. Their evidence-based treatments and no wait lists can help you improve your anxiety and sleep, and ultimately, your overall quality of life.

Dawn's Therapists are Here to Help

Dawn's Therapists are trusted by thousands and available as soon as today. Fill out Dawn Health’s questionnaire to get started right from your phone or computer — no in-person visits necessary. Quality, affordable therapy that's covered by insurance is available when you begin with Dawn.