Are stress and anxiety disrupting your sleep? While the occasional restless night might be expected, chronic stress and anxiety can make it difficult for you to get the rest you need. Sleep deprivation can increase irritability, reduce concentration and make daily tasks more challenging. If stress and anxiety are keeping you awake at night, you’re not alone.

In 2020, 35% of U.S. adults reported insufficient sleep duration. One survey revealed that 44% of adults reported that stress caused them to lose sleep at least once in the previous month. No matter what may be causing your stress and anxiety, our compassionate therapists at Lightfully can help you work through your challenges. With expert support and evidence-based treatment, you may be able to sleep more peacefully at night.

Let’s explore how stress and anxiety can impact sleep in adults, so you can recognize the signs you may not be getting enough rest.

7 ways stress and anxiety affects sleep

Generally, seven to nine hours of sleep is recommended for adults to rest and function their best. Stress and anxiety can impact your sleep duration and quality, which can take a toll on your health. Fortunately, expert support and stress management techniques can help ease your anxiety and improve your sleep. 

Here are seven ways stress and anxiety can affect sleep in adults.

• Struggling to fall asleep

Stress and anxiety can keep anyone up at night. Racing thoughts and worries can cause you to stay up or delay when you fall asleep. This can make it more difficult to get the rest your body needs each night.

• Waking up frequently during the night

Even if you fall asleep, stress can cause you to wake up multiple times. Anxiety can activate your body’s fight-or-flight response, making you feel alert. As a result, your body may not be able to complete its natural sleep cycles.

• Causing less restorative sleep

Stress and anxiety can impact the quality of your sleep, reducing rapid eye movement (REM) and deep sleep. During these stages, the brain consolidates memories, processes new information and regulates emotions. Not getting enough restorative sleep can cause you to feel physically and mentally exhausted.

• Shortening duration of sleep

If stress is keeping you up at night, you may get less sleep overall. Over time, sleep deprivation can add up, potentially impairing cognitive function, weakening the immune system and increasing irritability.

• Having disturbing dreams or nightmares

Stress can also trigger nightmares that can further disrupt your sleep. When a bad dream wakes you up, it can leave you feeling anxious, which can make it more difficult to get back to sleep. 

• Feeling sleepy during the daytime

If stress and anxiety interfere with sleep, it can lead to sleepiness throughout the day. This can make it challenging to focus on work, school and other activities. As a result, sleep deprivation can spill into other areas of your life and worsen stress. More worries about work, school or other circumstances can continue the cycle of losing sleep.

• Developing chronic insomnia

Ongoing stress may lead to chronic insomnia, meaning you regularly struggle to fall or stay asleep. Over time, chronic insomnia can worsen mental health symptoms, decrease energy levels and negatively impact your overall health. 

Tips to ease stress and anxiety before bedtime

Persistent sleep troubles can be overwhelming, but fortunately, there are steps you can take to manage your stress before bedtime. Here are a few tips that you can try:

• Wind down before bedtime — Activities like reading or listening to calming music may help you relax and fall asleep more easily.
• Write down your worries — Journaling or simply listing your concerns during the daytime may help you address them before nighttime, reducing the likelihood of them keeping you up.
• Maintain a consistent schedule — Keeping your bedtime at the same time each night can help regulate your body’s internal clock.

A licensed clinical therapist can also work with you to address the underlying reasons for your insomnia. They can teach you strategies to ease stress and anxiety, so you can get a better night’s sleep.

Are stress and anxiety keeping you up at night? Lightfully can help

Chronic stress and anxiety can do more than make it difficult to fall asleep. It can impact your mood, cognitive function and overall health. Fortunately, this ongoing cycle doesn’t have to continue. The right strategies and support can help you alleviate stress and sleep better again. Whether your anxiety is coming from your relationships, finances, work or school, there are effective ways to address it. 

At Lightfully, our deeply compassionate therapists are here to help you. We offer evidence-based, clearly defined, whole-person-centered care that addresses the underlying causes of your sleep deprivation, so you can find relief. You can choose between multiple levels of care and experience personalized treatment tailored to your needs. We understand how difficult it can be to lose sleep, and you don’t have to navigate these challenges on your own. 

Change is possible. When you’re ready to take the first step, reach out to our Admissions Concierge Team. We’ll take the next steps together, toward the fullest, brightest version of you.