Anxiety and Insomnia: What’s the Link, Symptoms & Treatment

Millions of people struggle to fall asleep each night, wondering if there’s a deeper reason behind their restless minds.

If you’re among them, you might be asking yourself: What is insomnia, and could it be connected to anxiety or depression? Understanding this relationship is key to breaking the cycle and reclaiming restful sleep.

In this guide, we’ll explore how insomnia, anxiety, and depression are interlinked and offer strategies to help you find relief.

What Is Insomnia?

Insomnia is a common sleep disorder characterized by persistent difficulty falling asleep, staying asleep, or waking too early and not being able to fall back asleep.

It can be short-term (acute), lasting a few days or weeks, or long-term (chronic), lasting for months or longer.

People with insomnia often feel tired during the day, struggle with focus, or feel irritable or low in mood.

Insomnia can occur on its own, but it’s frequently tied to underlying issues like anxiety or depression, creating a loop that’s hard to break without targeted help.

How Are Anxiety, Depression, and Insomnia Related?

Anxiety, depression, and insomnia often coexist and feed into one another.

Anxiety can lead to racing thoughts at night, preventing sleep. Meanwhile, a lack of sleep can worsen mood disorders like depression. Depression can make you feel drained during the day and yet restless at night.

This relationship is sometimes referred to as a vicious cycle. Poor sleep increases stress and emotional instability, which in turn makes it harder to sleep.

Understanding this connection is vital for creating an effective treatment plan.

Can Anxiety Cause Insomnia?

Can anxiety cause sleep problems? Absolutely.

When your mind is in overdrive, worrying about the future or replaying past events, it can be nearly impossible to drift off. Anxiety activates the body’s stress response, releasing hormones that keep you alert and tense.

This physiological arousal—like a racing heart, muscle tension, or rapid breathing—prevents the relaxation needed for sleep.

Even if you do fall asleep, anxiety can cause frequent awakenings or restless sleep, leading to fatigue the next day.

Can Depression Cause Insomnia?

Does depression cause insomnia? Yes, and the relationship between insomnia and depression often manifests in a few distinct ways.

Some people with depression find themselves unable to fall asleep, while others wake up too early and can’t get back to sleep.

Depression also alters brain chemistry, which can disrupt the natural sleep-wake cycle.

The resulting fatigue can worsen depressive symptoms, creating a reinforcing cycle of emotional and physical exhaustion.

Anxiety and Insomnia Treatment

How to treat insomnia due to anxiety? It begins with a holistic approach that tackles both issues simultaneously. Treating one without addressing the other can lead to short-lived improvements or ongoing cycles of sleeplessness and distress. 

Sleep and mental health are intertwined, so effective treatment must consider both. Here are some treatments for anxiety-induced insomnia.

Cognitive Behavioral Therapy for Insomnia (CBT-I)

CBT-I is often considered the gold standard for treating insomnia, particularly when anxiety is involved. It focuses on identifying and replacing negative thoughts and behaviors around sleep. 

By uncovering fears and misconceptions about sleep, such as catastrophizing a poor night’s rest, CBT-I helps shift the mind’s approach to bedtime. 

For those with anxiety affecting sleep, this therapy is especially powerful, as it teaches tools for interrupting mental spirals and reducing nighttime rumination. This is where you get stuck in your thoughts, replaying them over and over again.

Relaxation Techniques

Incorporating relaxation strategies can make a significant difference if you want to learn how to fall asleep when anxious. Progressive muscle relaxation, guided breathing exercises, and mindfulness meditation are all tools that calm the nervous system and promote sleep readiness. 

Regular practice helps rewire the brain to recognize bedtime as a time for rest, rather than alertness or worry.

Visualization techniques, where you mentally imagine calming and safe environments, can also replace anxious thoughts. These methods, when used daily, help retrain both mind and body for more peaceful nights.

Healthy Lifestyle Habits

Establishing consistent sleep hygiene is essential if you’re struggling with insomnia from anxiety. This includes habits such as going to bed and waking at the same time each day, even on weekends, to stabilize your body’s internal clock. 

Avoiding stimulants like caffeine and sugar, particularly in the late afternoon and evening, can reduce overstimulation before bed.

Physical activity is also beneficial. Engaging in light to moderate exercise during the day helps expend energy and encourages deeper, more restorative sleep. 

However, avoid vigorous workouts too close to bedtime as they can increase alertness.

Medication and Medical Support

Is your anxiety causing insomnia? For some individuals, short-term use of medication may be necessary. 

Anti-anxiety medications, antidepressants with sedating effects, or sleep aids like melatonin may be recommended by a healthcare provider if you are experiencing insomnia due to anxiety.  These should always be used under medical supervision, especially if anxiety or depression is present.

Medication can offer temporary relief, but it’s usually most effective when combined with therapy and lifestyle changes. 

The goal is not just to fall asleep, but to address the underlying issues that cause insomnia.

Long-Term Therapy for Anxiety

In cases where anxiety is deeply rooted, long-term therapy may be necessary. Cognitive behavioral therapy (CBT), acceptance and commitment therapy (ACT), and dialectical behavior therapy (DBT) are all effective in reducing chronic anxiety. 

If you’re wondering how to deal with anxiety at night, these therapeutic approaches address the core of emotional dysregulation, which in turn can improve your ability to sleep soundly.

When your daytime anxiety is under control, it naturally becomes easier to relax at night. A balanced treatment approach offers the best chance for lasting recovery from the anxiety-insomnia cycle.

How to Fall Asleep With Anxiety: 6 Anxiety-Induced Insomnia Management Tips

How to sleep better with anxiety? While it might seem difficult, even small, intentional changes to your nightly routine can have a big impact on your sleep. These techniques help shift your body and mind into a relaxed state, even if anxiety is present. 

Let’s look deeper into six effective strategies for managing anxiety-induced insomnia.

1. Practice Relaxation

If you can’t sleep because of anxiety, before bed, spend 20–30 minutes doing something calming. This could be deep breathing exercises, gentle stretching, a warm bath, or listening to soft music. These activities help quiet the mind and signal to your body that it’s time to unwind.

You may also consider guided meditations or apps that offer calming soundscapes. Over time, these rituals become cues that it’s time for sleep. The goal is to break away from daily stress and allow your nervous system to downregulate into a restful state.

2. Set a Consistent Bedtime

Going to bed and waking up at the same time every day—even on weekends—reinforces your body’s internal clock, known as the circadian rhythm. This consistency conditions your body to expect sleep at a certain time.

If you’re struggling to fall asleep at your set bedtime, try starting your wind-down routine earlier. Avoid pressing the snooze button in the morning and aim for exposure to natural light upon waking, which helps further stabilize your sleep-wake cycle.

It’s also important to try not to nap during the day, as this allows you to build sleep pressure for the evening.

3. Avoid Stimulants

What you consume during the day has a direct impact on your ability to relax at night. Caffeine, nicotine, and alcohol can interfere with your body’s natural sleep mechanisms. Even if you feel sleepy after drinking alcohol, it can disrupt REM sleep later in the night.

If you’re feeling too anxious to sleep, opt for soothing alternatives, such as chamomile or peppermint tea. Also, consider tracking your diet to identify any foods or drinks that may be linked to nighttime wakefulness or increased anxiety.

4. Create a Comfortable Sleep Environment

Your bedroom should be a sanctuary for rest and relaxation. Make sure it’s cool, dark, and quiet. Blackout curtains can block intrusive light, while a white noise machine or fan can help mask disruptive sounds.

Minimize clutter and remove stimulating electronics from the room. Choose comfortable bedding and wear breathable sleepwear. Your environment should support your sleep, not challenge it.

5. Limit Screen Time

The blue light emitted by phones, tablets, and computers suppresses the production of melatonin, a hormone essential for sleep. Try to unplug from electronics at least an hour before going to bed.

Instead, engage in screen-free activities like reading, sketching, or writing in a gratitude journal. If your work or lifestyle involves screens late at night, consider blue light-blocking glasses or screen filters to reduce the impact. It’s also important not to use electronics if you can’t get to sleep.

6. Try Cognitive Techniques

Anxious thoughts tend to surface just as you’re trying to sleep. Cognitive strategies can help redirect your mind and reduce mental noise. Practice thought defusion—acknowledging anxious thoughts without judgment—and remind yourself that nighttime is for rest, not problem-solving.

Another helpful tool is to journal earlier in the evening. Write down worries and any solutions that come to mind, then set them aside. As anxiety and sleep issues are interlinked, practicing gratitude, visualization, or affirmations can also help reframe your mindset and create a positive tone for sleep.

Need Help to Break Your Anxiety Insomnia Cycle?

Is anxiety preventing sleep? Wondering how to sleep when you have anxiety? You don’t have to navigate anxiety and insomnia alone.

If anxiety and insomnia are taking a toll on your life, help is available. Whether it’s therapy, medication, or practical sleep coaching, support can make a difference.

At Brightside Health, we take a personalized, evidence-based approach to treating anxiety, depression, and insomnia. 

Our licensed providers specialize in matching each individual with the right medication and care plan based on their unique symptoms, preferences, and treatment goals. 

With online access to therapy, medication management, and ongoing support, Brightside makes it easier than ever to get help from anywhere.

Take the anxiety assessment to discover what’s keeping you up and what you can do about it.

Key Takeaways About Insomnia and Anxiety

Insomnia, anxiety, and depression are deeply connected. But how to sleep with anxiety and depression? Treating insomnia, anxiety, and depression in isolation rarely works; understanding their relationship is the first step toward relief.

Whether it’s therapy, medication, or adjusting your daily sleep habits, solutions exist that can help restore your rest and peace of mind.

The sooner you act, the better you’ll sleep.

FAQs

What is chronic insomnia?

Chronic insomnia is a long-term sleep disorder where you have trouble falling or staying asleep at least three nights a week for three months or longer.

Can insomnia cause anxiety? It often results in daytime fatigue, mood disturbances, and difficulty functioning, and may be tied to underlying mental health conditions like anxiety or depression.

Sleep anxiety vs. somniphobia: What’s the difference?

Sleep anxiety involves fear or worry about not being able to fall or stay asleep, often leading to restlessness and insomnia.

Somniphobia, on the other hand, is a more intense fear of sleep itself, often rooted in trauma or fear of losing control.

Both can severely impact sleep quality.

Is insomnia a symptom of anxiety?

Yes, insomnia is a common symptom of anxiety.

So, how does anxiety cause insomnia? Worry, racing thoughts, and physical tension make it hard to relax and drift off. Many people with anxiety experience trouble sleeping, frequent awakenings, or waking up too early, all of which contribute to ongoing fatigue and increased stress.

Is insomnia a symptom of depression?

Yes, insomnia is frequently associated with depression.

Depression and insomnia may manifest as trouble falling asleep, staying asleep, or waking up too early.

This disrupted sleep can further worsen mood and energy levels, deepening the depressive cycle. Treating the underlying depression often improves sleep quality as well.

Does sleep help anxiety?

Yes, quality sleep is essential for managing anxiety.

During sleep, the brain processes emotions and restores balance. Lack of sleep can increase irritability, stress sensitivity, and emotional reactivity.

Improving sleep habits often leads to noticeable improvements in anxiety symptoms and overall mental well-being.

What is the best anxiety and insomnia medication?

The best medication depends on your individual needs and circumstances.

Common options include SSRIs/SNRIs for anxiety and/or short-term use of prescription sleep aids or over-the-counter supplements such as melatonin.

Always consult a healthcare provider to find a treatment plan tailored to your symptoms, as medication effects vary from person to person.

How do I stop waking up in the middle of the night with anxiety?

To reduce nighttime awakenings, practice relaxation techniques before bed and avoid screens or stimulants in the evening.

If you wake up anxious, try deep breathing or writing down your thoughts.

Consistent sleep routines and addressing underlying anxiety with therapy can also be very effective.

Can you have anxiety during sleep?

Yes, anxiety can persist even during sleep, often manifesting as nightmares, night sweats, or sudden awakenings with a sense of panic.

This is sometimes linked to unresolved stress or trauma. Managing daily anxiety through therapy and sleep hygiene can reduce its impact during the night.