Snooze troubles are a shared symptom of many mood disorders, including anxiety. Find out how your sleep patterns and anxiety are interrelated, and learn tips to minimize unease and nervousness when hitting the hay.
A good night’s rest is critical for psychological health. However, it’s a goal that’s become harder to achieve because of technology.
To this day, scientists don’t fully understand why people need to sleep.
Let’s just say they know it’s a must for well-being because the lack of it can catalyze many mental health complaints, including anxiety.
Biological mechanisms linking sleep and anxiety
The link between sleep patterns and anxiety is quite unclear to experts. However, the consensus is the overlap of brain networks associated with both sleep and emotional regulation.
Neurotransmitters
In one study, researchers hypothesized that some neurotransmitters or chemical messengers regulating the sleep-wake cycle – like the adenosinergic system – were also involved in anxiety. Experts believe this intersection connects sleep patterns and anxiety.
The amygdala and insula
Another mechanism is the cross of functions of particular brain regions. Results of functional MRI on people with anxiety show heightened activation of the amygdala and insula.
These areas are also involved in regulating emotions and the manner in which people respond to unpleasant stimuli.
The link between the two has been further established through numerous studies detailing their reciprocal affiliation. Sleep troubles, particularly insomnia, affect 50% of people with anxiety. A poor night’s rest can trigger or worsen this mental health condition.
Similarly, problems with dozing off are a crucial symptom of many psychiatric disorders. Insomnia often coexists with generalized anxiety disorder.
Impact of sleep deficiency
Sleeplessness leads to adverse health and economic consequences. Going to work excessively tired may increase the risk of injuries or accidents.
Organizations lose an estimated $100 billion in productivity, medical expenses and sick leave due to rest deficiency and overlooked sleep disorders.
Understanding the intricate weave of sleep patterns and anxiety gives doctors insights into how to approach treatment on dual diagnosis.
Factors affecting sleep patterns
“I’m so out of it. I gotta’ start digging for answers.”
Do issues with sleep cycles cause anxiety? Based on research, the answer is yes. The course of the shut-eye is affected by these three dynamics:
Duration of sleep
The quantity of your siesta can influence your snooze pattern. Some people can stay asleep for eight hours straight, while others have fragmented respite and take naps throughout the day.
Circadian rhythm
The body has internal oscillators that follow natural cues. Circadian rhythm mainly controls the sleep-wake loop, based on day and night. The cycle completes once daily, just as there’s only one sunrise and sunset throughout the 24 hours.
Ultradian rhythm
This biological circuitry regulates shorter cycles of rhythms within the body, such as the sleep stages.
There are four stages of sleep, consisting of one rapid eye movement (REM) and three non-REM periods. Here’s how long they usually last:
- Stage 1: 1-7 minutes
- Stage 2: 10-25 minutes
- Stage 3: 20-40 minutes
- Stage 4: 10-60 minutes
The first round of pillow dive often ranges from 70-100 minutes, while later cycles last from 90-120 minutes.
Anomalies in the sleep stages may cause health setbacks. For instance, REM should account for 20%–25% of total sleep time. Decreased volume may contribute to mood disorder symptoms, including anxiety.
The connection with anxiety
How do these factors influencing sleep patterns connect with anxiety? Poor respite at quality – which could be due to the circadian rhythm being desynchronized with day and night – and shorter sleep duration are associated with higher next-day anxiety.
To sum up the research, poor sleeping patterns – such as impaired circadian or ultradian rhythms – can likely increase anxiety risks.
Adequate respite is essential for mental well-being
A good night’s rest is critical for psychological health. However, it’s a goal that’s become harder to achieve because of technology.
Sleep deprivation is prevalent in children and teenagers, and smartphones are partly to blame. An adequate pillow dive is crucial for their development. However, many stay up way past their bedtime doomscrolling.
A recent survey found that 93% of Gen Z lost sleep due to social media participation. The same thing happens to many adults.
Digital daze is a growing problem that degrades health through sleeplessness. Establishing a pro-sleep routine can help fix it.
Limit screen time and do something relaxing to prime the body for midnight merriment. Get adequate sleep – your brain will thank you for it.
Tips to calm the nerves at night
If you’re having problems settling down your nerves at night, consider these:
Improve pre-bed rituals
Refrain from indulging the brain in any activity that can stimulate it – like using your phone. It contributes to technostress that may only worsen uneasiness.
Activate the rest and digest mode
Instead, try relaxation techniques like deep breathing. Long, deep breaths stir the parasympathetic response, launching the rest and digest reflex. You can also raise your legs to the wall to improve blood circulation to the head.
Calm yourself with aromatherapy
Lavender oil is a popular option among those with sleeping woes. Spray or disperse with a humidifier. Learn more about aromatherapy.
Try a weighted blanket
The gentle push from the fabric of a weighted blanket can help ground your body and may deflate stress levels.
Get sufficient sleep to reduce anxiety risk
Sleep patterns and anxiety are correlated.
So do your best to get your required daily snoozies to sidestep mental health concerns or prevent them from worsening.
If you’re looking for more emotional and mental illness reading, tap the links below for my work or check out the Chipur titles.
Beth is the mental health editor at Body+Mind. She has five-plus years of experience writing about behavioral health, specifically mindfulness-based cognitive therapy. Beth also writes about the power of human design to reveal our full potential and purpose. You can find her on X @bodymindmag.
