How Sleep Deprivation Impacts Anxiety
Sleep deprivation is a growing problem in our society. Many people are struggling to get the recommended 8-10 hours of sleep needed for optimal functioning. Yet, few people realize the toll that lack of sleep can take on their mental health, especially with regard to anxiety. Research consistently shows that sleep deprivation leads to higher levels of anxiety.
In order to understand the relationship between sleep deprivation and anxiety, it is important to understand what happens to the body when it does not get enough sleep. Sleep deprivation causes a direct disruption of hormones, neurotransmitters, glucose in the blood, and other bodily functions that are directly linked to mood, alertness, and feelings of wellbeing. All of these conditions lead to a heightened state of anxiety.
The impact of sleep deprivation on anxiety can be felt immediately. Studies have shown that only one night of inadequate sleep can lead to increases in anxious and depressive symptoms. Without a consistent, quality sleep regime, these anxious feelings are commonly felt making it difficult to cope with daily stressors and anxiety-provoking situations.
The Role of Stress
Stress plays a major role in both anxiety and sleep deprivation. Research has shown that stress in general is associated with more severe sleep disturbances. Too, those who suffer from anxiety are already more likely to suffer from sleep disturbances, which in turn can lead to elevated levels of stress and anxiety. This is known as a “vicious cycle”: Poor sleep leads to higher levels of stress, which leads to even poorer sleep.
The relationship between stress and sleep deprivation can be compounded by physical symptoms. Stress and anxiety can both induce physical symptoms like headache, intestinal problems, heart palpitations, etc., which can lead to difficulty sleeping. Treating both sleep deprivation and anxiety at the same time is essential to restore an individual’s mental wellbeing.
The Power of Mindfulness
Mindfulness is a powerful tool for managing anxiety. The practice of mindfulness involves actively paying attention to the present moment and deliberately bringing one’s focus to the body and breath, instead of worrying thoughts. Participants of mindfulness-based approaches have reported improved sleep, anxiety, and overall wellbeing. Teaching mindfulness and other relaxation skills can help break the link between sleep deprivation and anxiety and is supported by research.
In addition to mindfulness, physical activity and exposure to light (especially natural sunlight) can improve not only sleep quality but also contribute to improved mood. Practicing good sleep hygiene, such as reducing caffeine, avoiding large meals before bed, and keeping a regular sleep and wake schedule can also help to break the cycle of sleep deprivation and anxiety.
Dietary Changes
Improving diet can also help break the link between sleep and anxiety. Eating healthier, nutrient-dense meals can help alleviate anxiety-related sleep disturbances. Opting for nutrient-rich snacks between meals, as well as avoiding sugary snacks and caffeine late in the day, can also be helpful. Finally, eating smaller meals throughout the day can help to keep blood sugar levels steady, decreasing symptoms of anxiety.
Key Points:
- Sleep deprivation has a direct effect on anxiety levels
- Stress is a major factor linking sleep deprivation and anxiety
- Mindfulness, exercise, and improved diet can help break the cycle of sleep deprivation and anxiety
Conclusion
Sleep deprivation has a direct impact on anxiety levels and can wreak havoc on one’s sense of wellbeing. Drawing on the insights gained in this article and through engaging with mental health resources, individuals can proactively address their sleep deprivation and take meaningful steps toward alleviating their anxiety.