Yes, lack of sleep directly causes anxiety. When you consistently miss out on quality rest every night, you become more reactive to stress. It lowers your threshold for worry and can even trigger full-blown panic responses.
According to the research, lack of sleep or insomnia not only causes anxiety but also reduces overall positivity and makes you less enthusiastic.
How Does Lack of Sleep Affect Mental Health?
Sleep and mental health have a close relationship. If one is disturbed, the other will automatically worsen.
If you have been ignoring adequate sleep for a while, it can cause:
- Increase in emotional instability
- Brain fog and memory gaps
- Disorders like depression and even suicidal thoughts, in the case of extreme insomnia
- Feeling of disconnect from reality
- Poor behaviour and increased impulsivity
Does Anxiety Cause Insomnia or Is It the Other Way Around?
Lack of sound sleep and anxiety have a reciprocal relationship. Sometimes it's the anxious thoughts themselves that won't let you sleep well in the first place, and other times, you start stressing about not getting enough sleep. This vicious cycle tightens because you start developing anxiety about sleep itself.
What to Do if You Can’t Sleep Due to Anxiety?
If you can’t sleep due to anxiety, you have to take a slightly different approach. You have to stop trying so hard to sleep. It might sound odd, but it's actually the most effective strategy.
1. Stop Forcing Sleep
The more you try to sleep, hope to sleep, or worry about sleep, the less sleep you actually get. Your brain interprets this effort as a signal that something is wrong, which triggers the stress response, and that’s why you are unable to rest.
You have to develop an attitude of indifference toward sleep. Easier said than done, but with practice, you can cultivate the mindset that sleep will come when it's ready.
2. Abandon Sleep Catching-up Behaviors
Don't go to bed early to compensate for last night's poor sleep. Don't nap during the day to make up for lost sleep (unless you're genuinely unsafe to function). These behaviors might seem logical, but they actually weaken your sleep drive.
3. Maintain a Sleep Hygiene
Optimize your bedroom for maximum sleep. Keep it cool, dark, and free from any digital gadgets. Don't use smart devices and wear an eye mask when going to sleep.
Create a proper winding-down routine (read a book, do a skincare routine, etc.) for almost 30 minutes to an hour before going to bed.
How Much Sleep Is Needed to Prevent Anxiety Spikes?
Most adults need almost 7 to 9 hours of quality sleep per night to maintain mental health stability. But ensure you get quality sleep during that duration. Eight hours of fragmented, restless sleep won't provide the same benefits as six hours of deep, uninterrupted rest.
However, just sleeping for a specific number of hours is not enough. Pay attention to how you feel when you wake up. If you are feeling refreshed with stable energy throughout the day and don't experience irritability, you're probably getting enough sleep. If you consistently wake up exhausted, you need more sleep.
Will Anxiety Go Away if You Fix Your Sleep?
If the anxiety is caused by lack of sleep, it can be cured by sleeping on time consistently. For many people, improved rest significantly reduces physical symptoms like heart palpitations and irritability, making daily stressors feel much more manageable.
However, anxiety is often multifactorial. While a well-rested brain has more "bandwidth" to process emotions, it doesn't automatically resolve the underlying psychological triggers. If your anxiety stems from trauma, you will need tools like therapy or mindfulness to address the root causes.
Get the Best Sleep Aid for Adults With Sleep Anxiety From Expert Therapists
At Boston Neuro Behavioral Associates (BNBA), our team specializes in treating anxiety that stems from or is worsened by sleep disturbances. We use different approaches, including cognitive behavioral therapy for insomnia, anxiety management techniques, and, when appropriate, medication management to help you get proper sleep.