Anxiety and Sleep

Anxiety can make sleeping difficult.

You may feel exhausted during the day but become more alert when you get into bed. You might struggle to fall asleep, wake repeatedly or wake early with your mind already worrying.

After several difficult nights, you can also start becoming anxious about sleep itself.

Understanding the connection can help you begin to break the cycle.

Why can anxiety affect sleep?

Anxiety can make both your mind and body feel more alert.

You might notice thoughts such as:

• What if something goes wrong?
• Have I forgotten something important?
• What if I can’t cope tomorrow?
• Why am I feeling like this?
• What if I don’t sleep again tonight?

You may also notice physical feelings such as a faster heartbeat, tense muscles, feeling restless, sweating or an unsettled stomach.

These feelings can be uncomfortable when you are trying to relax.

Why am I tired but still unable to sleep?

Being tired and feeling relaxed are not necessarily the same thing.

You can be physically exhausted while your mind is still watching for problems, thinking ahead or going over things that have already happened.

If you are anxious about something happening tomorrow, for example, your brain may keep returning to it even though there is nothing useful you can do about it in bed.

Trying harder and harder to sleep can then create additional pressure.

Can I become anxious about sleep itself?

Yes.

After several poor nights, bedtime can start to become something you worry about.

You may think:

“What if I can’t sleep tonight?”

Then you start checking the time.

“I need eight hours.”

Later:

“Now I’ve only got six hours left.”

The more important falling asleep feels, the more frustrated or anxious you may become.

A cycle can develop:

Anxiety → poor sleep → tiredness → worrying about sleep → more anxiety → another difficult night.

Recognising this pattern doesn’t instantly solve it, but it can help you understand why simply trying harder to sleep isn’t always helpful.

What can I try?

Start by reducing some of the pressure around sleep.

You could try:

• creating a calmer period before going to bed
• writing down worries or tomorrow’s tasks
• avoiding repeatedly checking the time during the night
• using slow, comfortable breathing
• bringing your attention back to what you can see, hear or feel around you
• reminding yourself that you don’t have to solve tomorrow’s problems tonight
• keeping a reasonably consistent time for getting up.

If anxiety appears during the day too, it can also help to work on the anxiety itself rather than concentrating only on sleep.

Simple grounding exercises, identifying what is making you anxious and separating things you can control from things you cannot may all be useful starting points.

What if I’m worrying about not sleeping?

Try not to predict tomorrow based on what is happening right now.

Thoughts such as “I’ll never cope tomorrow” or “the whole day will be ruined” can increase anxiety further.

A poor night’s sleep may make tomorrow more difficult, but it doesn’t automatically mean you won’t be able to manage it.

Your aim doesn’t have to be achieving a perfect night’s sleep. Start with creating conditions that make rest and sleep easier.

When should I seek more help?

Consider speaking to your GP if anxiety is persistent, difficult to manage or having a significant effect on your everyday life.

It is also worth seeking advice if sleep problems have continued for some time, regularly leave you exhausted or are interfering with work, relationships or everyday activities.

Support is available for both anxiety and ongoing sleep difficulties.

How to Calm Yourself When You’re Feeling Anxious
Simple things to try when anxiety feels difficult to manage.

Why Can’t I Switch My Brain Off at Night?
For racing thoughts that appear when you go to bed.

Why Do I Wake Up Worrying?
For anxiety that takes over after you wake during the night.

Grounding Techniques, What Are They and How Can They Help?
Practical techniques for bringing your attention back to the present.

General information only. This is not a diagnosis or a substitute for professional healthcare advice.