How Anxiety Can Affect Sleep (and What You Can Do About It) 

We’re delighted to welcome this guest post from Dr Eidn Mahmoudzadeh at The Sleep Project. Sleep, worry, and anxiety often go hand in hand — especially if you’re an overthinker. Below, Eidn shares seven simple changes you can make to improve both your sleep and your mental health.

Why Do Sleep and Anxiety Go Hand-in-Hand?

If you’ve ever spent a night tossing and turning, mind racing with every “what if” you can imagine, you know the struggle. Anxiety and sleep problems are deeply connected - sometimes it’s hard to tell which one comes first.

Here are some of the most common causes of sleep difficulties when anxiety is in the mix:

  • Overthinking and racing thoughts - an overactive mind makes it difficult to switch off.

  • Chronic stress - keeps your nervous system on high alert.

  • Past trauma - nightmares, flashbacks, and hyper-vigilance disrupt sleep.

  • Medication side effects - including some prescribed for anxiety.

  • Alcohol or drugs - may knock you out initially but lead to poor-quality, fragmented sleep.

  • Physical pain or discomfort - makes it hard to relax and stay asleep.

The result? A vicious cycle: poor sleep fuels anxiety, and anxiety makes sleep harder to come by.

Sleepless Nights: How Anxiety Disrupts Your Sleep

People with anxiety often describe:

  • Difficulty falling asleep - racing thoughts prevent you from winding down.

  • Waking up frequently - broken sleep that leaves you exhausted.

  • Vivid dreams or nightmares - anxiety can make sleep less restful.

  • Daytime fatigue - you wake up groggy and struggle to function.

  • Restlessness or irritability - lack of sleep heightens tension and makes it harder to relax.

Sound familiar? You’re not alone. The good news is that there are practical steps you can take to calm both your mind and your sleep.

7 Simple Changes to Improve Sleep and Mental Health

  1. Stick to a sleep schedule
    Go to bed and wake up at the same time each day to regulate your body clock.

  2. Create a bedtime routine
    A warm bath, reading, or relaxation exercises help signal it’s time to wind down.

  3. Limit caffeine and alcohol
    Both disrupt deep, restorative sleep. Aim to cut caffeine by early afternoon.

  4. Exercise regularly
    Physical activity reduces anxiety and improves sleep quality.

  5. Practice relaxation techniques
    Try deep breathing, meditation, or progressive muscle relaxation.

  6. Create a comfortable environment
    Cool, dark, quiet bedrooms support quality sleep. Eye masks and earplugs can help.

  7. Limit screen time before bed
    Devices can delay bedtime and keep your brain alert. Try a digital cut-off.

Final Thoughts

Sleep and anxiety are closely linked, and addressing both can transform your overall wellbeing. Start small - try one or two changes from the list above and see what works for you. Over time, these small adjustments can help break the cycle of poor sleep and racing thoughts.

If lifestyle tweaks alone aren’t enough, The Sleep Project offers online sleep programmes and one-to-one consultations with experts. Visit thesleepproject.life to learn more.

And if you often find yourself lying awake replaying worries or “what if” scenarios, tools like Luma’s Worry Tree can help you capture and contain those thoughts so they don’t take over your nights.

Thanks for reading - and sweet dreams!