The Cycle of Anxiety and Insomnia: How Worry Keeps You Awake, and Being Awake Keeps You Worried
by Lauren Beer, tLMFT
In a fast-paced, demanding world, it is not uncommon for people to experience anxiety that affects their ability to sleep. For many, night time becomes more than a time to rest. Often, night time is when worries grow louder, thoughts race, and the mind struggles to slow down. Together, anxiety and insomnia often create a cycle that can feel difficult to stop.
How Does the Cycle Begin?
Anxiety activates the body’s stress response, putting us in a heightened state of alertness. Even when we are physically exhausted, our minds may continue thinking about the day, worrying about tomorrow, or replaying conversations and situations. As a result, falling asleep can become difficult. This leaves us to toss and turn, repeatedly check the clock, or become more frustrated about not sleeping.
Then another layer of anxiety develops. What if I don’t fall asleep? How will I function tomorrow? What if this happens again tomorrow night?
These thoughts create more worry and additional stress, making it even harder for your body and mind to relax.
How Insomnia Fuels Anxiety
The relationship goes both ways. When we don’t get enough sleep, our ability to regulate emotions and manage stress can decrease, and daily challenges may feel overwhelming, our patience may dwindle, and anxious thoughts can become even more present. Over time, we may begin to dread night time because we associate it with frustration, worry, and exhaustion.
Breaking the Cycle
The good news is that this cycle can be interrupted. It can be hard, but it is possible! It can start with shifting our relationship with sleep and anxiety.
Here are a few things to consider:
Create a calming routine: Give your mind and body time to transition from the demands of the day. Stick to it.
Practice acceptance: Remind yourself that sleep cannot be forced. The more pressure you place on yourself to fall asleep, the more activated you may become.
Challenge anxious thoughts: Notice when your mind is jumping to worst-case scenarios and redirect those thoughts.
Practice relaxation: Deep breathing, mindfulness, gentle stretching, or progressive muscle relaxation can help calm the nervous system. If you are experiencing chronic insomnia, this is a great practice to try earlier in your day, separate from bed and efforts to sleep.
Seek support: Therapy, particularly cognitive behavioral therapy for insomnia (CBT-I), can help address the thoughts and behaviors that maintain this cycle.
If anxiety is keeping you awake, remember that you are not failing at sleep. Your mind and body may be stuck in a pattern of heightened alertness and arousal. You don’t have to stay stuck! The goal isn’t to force yourself to stop worrying or demand that you fall asleep. It’s to begin creating a sense of safety, calm, and flexibility around rest.
Sometimes, the first step toward better sleep is learning to tame the pressure we place on ourselves to sleep. You deserve rest, and you don’t have to navigate the cycle of anxiety and insomnia alone.
If you are curious about CBT for Insomnia (CBT-I), reach out and get scheduled with Isaac Deike, Susie Murray, Shannon Wilson, or Molly Martin.
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