Get those ZZZs! The Connection Between Sleep and Anxiety

Did you know that anxiety is the most common mental health problem in the U.S.? More than 30% of Americans will experience some form of anxiety disorder in their lifetime. Studies have shown that not getting enough sleep can trigger symptoms of anxiety and negatively impact your overall health.

While there's no magic cure for anxiety, I've found that effective coping mechanisms and helpful behaviors  and habits keep my intrusive thoughts at bay and allow me to thrive in both my personal and professional life. Getting enough sleep is at the top of that list! <<<<<<<<As in priority number one.

In today's article, I'll explain how sleep and anxiety are linked and let you in on my favorite coping mechanisms and remedies. 

Why is Sleep Important?

Getting good sleep is absolutely critical to your overall health and mental well-being. We all know the hard truth in that. Just think of how you feel after a sleepless night. Are you at your best? Or are you more irritable, anxious, angry, or melancholy?

How you feel when you wake up is influenced by what goes on while you're asleep. Our body works to heal and support our physical health and brain function while sleeping. 

Over time, inadequate sleep can raise your risk for long-term health problems. Your reflexes, thought processes, and learning ability are diminished. Not to pile on, but your immune system, metabolism, and circulatory systems all need good sleep to operate effectively.

Okay, okay, you get it. Sleep is important. 

What is the Connection Between Sleep and Anxiety?

Sleep disorders or disturbances (including severe ones like insomnia) are fairly typical symptoms of anxiety disorders. 

It makes sense— those of us who worry a lot don't have the luxury of checking our anxieties at the bedroom door. Instead, we often ruminate about the past or take our worries to bed with us. It can keep you up all night. 

In the morning, you wake up groggy, and your day is off to a shitty start. There's some pretty strong evidence that suggests sleeping problems aren't just a symptom of anxiety. Rather, sleep deprivation has been shown to trigger or worsen anxiety. This is true for ALL people, but those of us who are already prone to feelings of intense worry and anxiety are especially sensitive. 

And so the vicious cycle begins. 

The more anxiety you experience, the less sleep you get. The less sleep you get, the more likely you are to experience anxiety the next day. On and on it goes in a toxic cycle.

Tips for Getting More Sleep

You don't need to be trapped in that loop forever, but getting more sleep is easier said than done. As a Nervous Bosslady myself, I have a few tricks up my sleeve that I'm happy to share with you.

Limit Screen Time Before Bed

This may sound like a punishment for children, but it's good advice for everyone. Mother knows best! 

The National Sleep Foundation recommends that you put away electronics at least 30 minutes before bedtime. Why? Blue light is harmful to your eyes, and looking at your phone before bed increases your alertness at night (yes, even when you're asleep).

When you need a bit of distraction or entertainment before you nod off, go analog! Dust off the book that's been sitting on your nightstand. You'll be asleep in no time. 

Stick to a Schedule

Whenever possible, stick to a sleep schedule. Work to go to sleep at the same time every night and wake up at the same time every morning. Research suggests that you'll get more sleep + a better quality of sleep if you establish a normal sleep routine. 

That isn't to say you'll be able to fall asleep like clockwork, but over time, the effort will pay off.

Don't Oversleep

When you have trouble sleeping, it's tempting to take it where you can get it. You lie awake at night, yet it's easy as pie to fall asleep on the couch in the middle of the afternoon. Saturday morning rolls around, and it's almost impossible to abandon your warm bed (even though you spent hours battling insomnia Friday night).

Fight the urge to nap in the afternoon or sleep in too much on the weekend. You'll throw off your natural rhythm and confuse your nervous system.

Tips for Getting Better Sleep

Be Consistent<<<<<Psssst...Also A Tip For Better Everything In Your Life!

A consistent sleep schedule helps you sleep longer AND better. Your quality of sleep improves when you go to bed at the same time each night and wake up at the same time every day. Make a habit of avoiding heavy meals and alcohol before bedtime.

Create a Restful Environment

Get cozy. Make sure your bedroom is dark and quiet. Banish electronics from the bedroom. At the bare minimum, make sure TVs and computers are turned off and silence alerts on your phone.

Manage Your Worries

Have you ever heard the saying, "don't go to bed angry?"

Try to resolve your concerns/ worries before bed. If you can't reasonably solve the problem that night, write down what's bothering you and set aside that task for tomorrow. Doing a brain dump...aka putting everything you are thinking down onto paper...physically takes the thoughts out of your mind and into a place where you know the information is safe. This truly helps stop the mindspin feeling so many of us get when that head hits the pillow.

There are many, many reasons why someone might struggle with anxiety. Genetic predispositions, trauma, outside stressors, lifestyle changes, etc. Hey, maybe you're just born that way. (Hi! It me!)

Treating the symptoms of your anxiety is a personal journey. There's no one-size-fits-all remedy. Your sisters at Women Out Loud are ready to welcome you into this glorious, supportive community. These warrior women are eager to share the methods and remedies that allow them to embrace and overcome their struggles with anxiety. Contact me to find out more! You can also join our community over on Mighty Networks (kind of like Facebook, but better!) for 2 weeks free. Can't wait to see you there.