Anxiety and insomnia: A vicious cycle

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Extract from the article: Anxiety and sleep are closely linked, in a silent but intense dialogue, often marked by sleepless nights and exhausting days. And for anxious people, there is a g...

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Anxiety and sleep are closely linked, in a silent but intense dialogue, often marked by sleepless nights and exhausting days. And for anxious people, there is a greater risk of developing chronic insomnia.

Anxiety can make it difficult to fall asleep, but it can also cause nighttime awakenings. Several mechanisms are involved. The brain triggers a “fight or flight” response, with an increase in cortisol and adrenaline—hormones that are incompatible with the calm needed to fall asleep. Anxious people are more sensitive to stimuli, noises, lights, and physical sensations. The body remains “on alert,” unable to relax. The silence of the night is conducive to introspection. Thoughts go round and round in circles, amplifying worries and hindering sleep. Physical tensions such as clenched jaws, tense backs, and restless legs. The body translates anxiety into tension that makes it difficult to fall asleep.

The more we fear sleeping poorly, the more difficult it becomes to fall asleep. This is the classic trap of anticipatory insomnia.

Health consequences

Chronic sleep deprivation is not harmless. It has physical and mental repercussions such as persistent fatigue and daytime sleepiness, loss of concentration and emotional instability, memory, judgment, and learning disorders. Other effects include disruption of the circadian rhythm and deep sleep, nightmares, and repeated nighttime awakenings. Insomnia increases the risk of chronic diseases such as diabetes, high blood pressure, cardiovascular disorders, and a weakened immune system.

Some anxious people resort to alcohol or drugs to fall asleep. Be careful, these substances alter sleep and aggravate hypervigilance.

Warning signs

There are many symptoms. Feeling exhausted but unable to fall asleep, waking up around 3 or 4 a.m. with a feeling of oppression, feeling muscle tension at bedtime, having stressful nightmares, having your mind flooded with thoughts before falling asleep, having a history of anxiety disorders.

If these symptoms have lasted for several weeks and are disrupting your daily life, consult a healthcare professional for better treatment.

Getting back to sleep despite anxiety

Create an environment conducive to sleep by turning off the lights and avoiding screens 1 hour before bedtime. Adopt a soothing routine, such as reading or taking a warm bath. It is recommended to adopt a healthy lifestyle, avoiding caffeine, nicotine, and heavy meals in the evening. Stick to a regular sleep schedule. If you lie awake for more than 20 minutes, it is better to read quietly than to lie in the dark worrying.

Regular physical activity significantly improves sleep quality, but avoid exercising too late in the evening. It is advisable to drink herbal teas such as lemongrass tea at least 1 hour before bedtime.

Raymond DZAKPATA

Source: “Insomnia: a neurobiological and psychological disorder,” Inserm.