Definition
Insomnia linked with anxiety features difficulty falling or staying asleep due to cognitive hyperarousal, excessive worry, and somatic tension.
Pathophysiology
- Elevated amygdala and HPA‑axis activity; conditioned arousal in the sleep environment; increased high‑beta EEG power and reduced slow‑wave sleep.
Diagnosis
- ISI/PSQI plus anxiety scales (GAD‑7). Exclude OSA, RLS, circadian disorders, substance effects.
Treatment
- CBT‑I combined with anxiety‑focused CBT/ACT or mindfulness; relaxation and breathing training; cautious pharmacotherapy if needed.
Prevention
- Daily worry time journaling, stimulus control, evening digital sunset, and morning light exposure to stabilize circadian cues.
Related Articles
Many people experience nights where sleep seems impossible, and often, anxiety is the culprit. Worries about work, finances, or personal life can keep your mind racing, preventing deep, restorative sleep.
How Anxiety Affects Sleep
- Hyperarousal: The brain remains active, making it difficult to relax
- Stress hormone surge: Elevated cortisol can disrupt melatonin production
- Racing thoughts: Continuous worry interrupts REM and deep sleep
Even short-term insomnia can leave you feeling drained, irritable, and unfocused the next day.
Real-Life Example: Emily’s Restless Nights
Emily, a 28-year-old graduate student, found herself awake until 2 a.m. every night worrying about deadlines. She tried going to bed earlier, but her thoughts wouldn’t stop. By practicing mindfulness meditation, journaling her worries before bed, and dimming lights to reduce blue light exposure, she gradually calmed her mind and began sleeping more consistently.
Practical Tips for Better Sleep with Anxiety
- Establish a consistent bedtime routine
- Limit screen time before bed: Blue light interferes with melatonin
- Practice relaxation techniques: Deep breathing, meditation, or gentle stretching
- Create a sleep-friendly environment: Cool, dark, and quiet bedroom
- Use sleep monitoring apps: Apps like SleepMo can help track patterns and provide insights
Natural Remedies That Help
- Herbal teas: Chamomile or valerian root
- Aromatherapy: Lavender or sandalwood essential oils
- Gentle yoga: Prepares the body and mind for sleep