Is Anxiety Keeping You Up At Night?

Do you ever have those nights where you wake up at 2am, and no matter what, you can’t calm your racing mind and fall back asleep? Or perhaps you can’t fall asleep in the first place, worrying about what tomorrow will bring or overanalyzing the previous day. This is far more common than you think, especially during a global pandemic. Insomnia is one of the most common symptoms of anxiety. According to a Harvard Study, more than 50% of adult Americans suffer from insomnia related to anxiety.

“According to a Harvard Study, more than 50% of adult Americans suffer from insomnia related to anxiety.”

Personally, the most common anxiety-related sleep problem I experienced was waking up in the middle of the night, every night, for about 10 days. I would wake up at the same time every night (3:30am) and just lay there until morning. It was awful! I found that I began to anticipate this disturbance, and that added to my anxiety nightly. I was exercising, eating well, avoiding alcohol and caffeine (in the afternoon), and nothing seemed to be correlating. This can be frustrating when you are trying to deal with your own anxiety. After some reflection, I thought maybe my mind wasn’t stimulated enough before bed. So I tried picking up a book and reading at bedtime, and it did the trick. Some anxiety can be manageable, as mine was in this case. However, if you are finding that you are unable to cope with your anxiety, please reach out to a professional, and remember you are not alone!

With so much uncertainty globally about unemployment, health, finances, family, it is natural to be anxious. So how can you help yourself when you can’t sleep?

Set a sleep schedule – creating consistency around bedtime will negate some uncertainties that add to anxiety. Give yourself a bedtime and wake time. It is suggested that we get between 7-9 hours of sleep per night, so set your target accordingly! I like to be in bed by 10pm and up by 7am, giving me 9 hours. Find what is optimal for you and stick to it!

Sleep Hygiene – I have written on this one before, and that is because it is so important for quality rest. Sleep hygiene is the routine you have before bed, like getting a warm shower, self-care, relaxing music, and soft lighting. Anything that will help promote a relaxing environment and a good rest.

Get specific with your anxiety – is there something that is on your mind? Work, relationships, the state of the world, your own health? There is so much that can be on our minds, and it is so important to reflect and try to get to the root cause of your anxiety. However, as a person who deals with anxiety, just the thought of trying to figure out your anxiety can cause anxiety. It is a slippery slope! If you feel that your anxiety is out of control, talk to someone about it: friend, family, or a professional.

Check out some of our other helpful resources - You can also read other blog posts How To Get Your Best Night’s Sleep and Sleep Fundamentals just to name a few.