Anxiety and insomnia: warning signs

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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. People with anxiety are more likely to develop chronic insomnia.

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Anxiety and sleep are closely linked, in a silent but intense dialogue often marked by sleepless nights and exhausting days. People with anxiety are more likely to develop chronic insomnia.

Anxiety can make it difficult to fall asleep, but it can also cause people to wake up at night. 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.

People with anxiety are more sensitive to stimuli, noise, light 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, amplifying worries and slowing down sleep.

Physical tensions such as clenched jaws, knotted backs and restless legs. The body translates anxiety into tension that makes it harder to fall asleep. The more you fear you won't sleep well, the more difficult it becomes to fall asleep. This is the classic trap of anticipatory insomnia.

Consequences for health

Chronic sleep deprivation is not trivial. It has physical and mental repercussions such as persistent fatigue and daytime sleepiness, a drop in concentration and emotional instability, and problems with memory, judgement and learning. Other symptoms include disruption of circadian rhythm and deep sleep, nightmares and repeated nocturnal awakenings. Insomnia increases the risk of chronic illnesses such as diabetes, hypertension, cardiovascular problems and a weakened immune system.

Some anxious people resort to alcohol or narcotics to fall asleep. Beware, these substances alter sleep and aggravate hypervigilance.

Warning signs

There are many symptoms. Being exhausted but unable to fall asleep, waking up at around 3 or 4 in the morning with a feeling of tightness, feeling muscle tension at bedtime, having stressful nightmares, having your mind invaded by thoughts before going to sleep, having a history of anxiety disorders.

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

Getting back to sleep despite anxiety

You need to create an environment conducive to sleep by turning off the lights and banishing screens 1 hour before bedtime.  Adopt a soothing routine, such as reading or taking a warm bath. It is advisable to adopt a healthy lifestyle, avoiding caffeine, nicotine and heavy meals in the evening. Stick to a regular sleep schedule. Get up after 20 minutes of insomnia, it's better to read quietly than to brood in the dark. Regular physical activity clearly improves sleep quality, but not too late in the evening.  We recommend making herbal teas such as lemongrass tea and drinking them at least 1 hour before bedtime.

Raymond DZAKPATA

Source: ‘Insomnia: a neurobiological and psychological disorder’, INSERM.