Sleep, Anxiety, and Insomnia: How to Sleep Better When You’re Anxious

By rjoachim | February 4, 2023
Anxiety and insomnia are two very common problems that may hamper your ability to fall asleep. Both conditions can cause you to lay awake for hours, wondering if you will ever get even a wink of sleep before your day starts again. Additionally, both conditions can play off each other, making the other worse. If you struggle with anxiety or insomnia, or a mix of both, you’re not alone.Occasional anxiety is not a cause for concern, but many Americans experience a much more acute, recurring, and overpowering sense of anxiety, which can be the development of an anxiety disorder. Overall, about 40 million Americans suffer from anxiety disorders, and it is the most common mental illness in the U.S.Insomnia is a common sleep disorder affecting 3 million Americans that is characterized by the inability to fall asleep or stay asleep for extended periods of time. It can often be a side effect of a larger problem (known as secondary insomnia), but it can also manifest independently for many people, without a predominant cause or identifying the trigger (known as primary insomnia).According to the ADAA, about 6.8 million Americans suffer from GAD every year. Some common symptoms may include:
Feelings of restlessness or being unable to calm down.
Easily fatigued.
Brain fog, or having difficulty concentrating and easily losing your train of thought.
Irritability.
Tight or tense muscles.
Unable to control or distract yourself from worrying.
Having sleep problems such as insomnia, restlessness, or feeling unsatisfied from sleep.Panic disorders are the result of experiencing unexpected and recurring panic attacks without warning or due to a specific trigger. The National Institute of Mental Health notes that 6 million adults in America have a panic disorder. These attacks are moments of intense fear that can peak within a few minutes of the initial start. In that time, the body may be flooded with adrenaline, and the person experiencing the panic may experience heart palpitations, severe sweating, trembling or shaking, shortness of breath, a feeling of impending doom, and a feeling of loss of control. Those who experience these attacks may do their best to avoid certain places, people, or situations that can trigger a panic attack, and in doing so, may cause serious problems in their life. Some of the most severe cases of panic attacks may cause agoraphobia or the fear of leaving the home.Some people may be able to better control their anxiety disorder with the help and guidance of a therapist or psychologist, and medications may help further control the condition. There may also be specific coping mechanisms to help manage anxiety disorders, however, a permanent “cure” for anxiety does not currently exist.Temporary anxiety is likely to diminish over time, and if it is related to a specific place or person, removing yourself from those situations may help the anxiety go away after some time.Anxiety disorders should only be diagnosed by a licensed therapist or medical professional, and these professionals can also help you find treatment regimens as well as, potentially, medications to control the condition. You should not try to self-medicate for anxiety disorders, and should only medicate per the medical advice and supervision of a psychiatrist.
Get rid of sleep anxiety and insomnia: Your guide to a better night’s rest
Posted in Stress Management & Relief