What is keeping you awake: anxiety, insomnia or both?

Anxiety can cause sleep issues, while insomnia can add to one’s anxiousness because of sleep deprivation. So basically, it's a vicious cycle. 

Insomnia is the medical term for difficulty in sleeping, which includes these symptoms: 

• Trouble staying asleep for long 

• Waking up too early or even tired 

However, anxiety is the body’s natural response to stress, where people don’t stop wondering about what is going to happen next; constantly worry about the future. If your feelings of anxiousness are extreme, last for 6 months or longer, and affect your daily life and relationships, it could be an anxiety disorder. 

According to Mental Health America, nearly two-thirds of Americans lose sleep due to stress. Poor sleep habits are the foundation of depression and anxiety in the long run. 

The link: anxiety and insomnia 

According to Healthline, research shows that at least 36 per cent of people with an anxiety disorder also have insomnia.  

Sleep deprivation is responsible for increasing the risk of anxiety disorders. Insomnia can also make it tough for someone to recover from anxiety completely and make it worse with time. However, it is not easily realised because it's a gradual process. Prolonged anxiety may also cause nightmares. 

Sleep and mental health 

A study from 2021 found that improving sleep had a significant effect on participants’ anxiety, depression, rumination, and stress. A well-rested mind processes thoughts and new information with ease instead of panic. 

Mental health is connected to sleep quality because adequate sleep is needed to help you make decisions, solve problems, regulate emotions, learn and pay attention. A sleep-deprived person compromises on these skills which causes anxiety, depression, and stress over time.  

If you’re unable to sleep for long hours at night or during your scheduled sleeping hours, it is recommended that you consult a doctor.  

How to improve sleep quality?  

Improving sleep quality often involves adopting beneficial habits and avoiding detrimental behaviours. Implementing these strategies may enhance your sleep, and its quality: 

1. Embrace relaxation: Incorporate calming techniques before bedtime, such as deep breathing exercises, warm baths, or meditation. 

2. Optimise your sleep environment: Eliminate electronic devices and other distractions to reinforce the association between your bed and restful sleep. 

3. Maintain a consistent sleep schedule: Establish and adhere to regular bedtime and wake-up times, even on weekends. This helps regulate your body's internal clock. 

4. Limit daytime napping: For some individuals with insomnia, reducing or eliminating naps can increase evening fatigue, potentially improving nighttime sleep. 

Also read: For some individuals with insomnia, reducing or eliminating naps can increase evening fatigue, potentially improving nighttime sleep. 

5. Avoid sleep-disrupting substances: Steer clear of stimulants like caffeine and nicotine, especially in the hours leading up to bedtime.  

6. Invest in comfort: Ensure your mattress and pillows are supportive and in good condition. 

Regarding the relationship between anxiety and insomnia, it's important to note that either condition can come first and there is no order. The Anxiety and Depression Association of America claims that anxiety can lead to sleep disturbances, while sleep deprivation can contribute to the development of anxiety disorders.