Lack Of Sleep & Anxiety: The Simple Hack To Ease Your Worries

Do you find that your lack of sleep causes anxiety? That you lie awake at night worrying about things when you should be sleeping? You're not alone.

But what if we told you that there was a simple sleep hack to reduce your worrying and anxiety? Good news; there is. And in this post we're going to show you exactly how to do it.

Lack of sleep and anxiety: A study has shown a link between negative thoughts and the amount of sleep that people get each night. Do you get enough sleep?

Lack Of Sleep And Anxiety: A Study

For many people, lack of sleep and anxiety can be a vicious circle that leaves them both exhausted and constantly worrying. You've probably been there yourself; desperate to sleep but unable to switch off because of the worries swirling around your mind.

And that's the problem right there: Your lack of sleep is causing the anxiety (or at least making it worse).

How Did The Study Work?

The study, which was carried out by researchers at Binghamton University in the USA, involved the measuring of 100 students' repetitive negative thinking (RNT). This was measured by several questionnaires, as well as computer-based tasks. The tasks and questions were designed to gauge how much each participant worried and obsessed about something.

The three factors that contribute to RNT are:

• Worrying.
   
• Obsessing.
   
• Rumination (a highly focused attention on bad experiences and feelings).

The students were also asked to complete questions regarding their sleep schedules and sleeping habits.

The Study Results

When the data was analysed, the researchers found that the students who had described themselves as “evening” people and those who had a shorter amount of sleep were more likely to suffer from RNT.

On the other hand, those who had more sleep and those who were “morning” people were found to be less likely to have recurring negative thoughts.

Put simply, getting more sleep (and good quality sleep) reduces the chances that you will be consumed by negative thoughts, worries and anxiety.

A Disclaimer

It's worth remembering that although this study does show a correlation between lack of sleep or poor quality sleep and increased RNT, the researchers say that it doesn't necessarily show a cause. It may be the case that worry leads to further disruption of sleep.

However, there is still evidence to suggest that poor quality sleep is a key reason why people suffer negative thoughts. And there's nothing wrong with improving your sleep in general, as it holds many health benefits, including:

• Better learning performance and memory.
   
• Increased energy levels.
   
• Better immunity and resistance to illness.
   
• Stress relief.
   
• More stable moods.
   

So with these benefits in mind, along with the possibility that sleep affects anxiety levels and negative thinking, how can you improve your sleep?

Improving Your Sleep To Reduce Anxiety

It's one thing to vow that you'll improve how well you sleep, and another to actually achieve it. It's certainly easier said than done.

But if you find yourself anxious or worried on a regular basis, and you feel that your sleeping habits may be the reason, try and follow some of the following steps to improve your rest...

Create A Good Sleeping Environment

Is your bedroom cluttered and untidy, or littered with distracting electrical devices? If so, you may be making it much harder for your body to relax and switch off as you try to sleep. The key to a good night's rest is to ensure that your sleeping environment is quiet, calm, tidy and comfortable.

Get Into A Routine

Your body will be able to drift off much more easily if it is used to resting at the same time each day. Establish a bed time routine and stick to it – even at weekends where you can. This will allow your body to become used to the times that it is supposed to be asleep and awake.

Have A Comfortable Bed

It seems so obvious, but many people battle every night against an uncomfortable bed. Whether yours is old with a lumpy mattress, or is too firm or soft to effectively support your body, you'll soon know about it. Having a comfortable bed and mattress can greatly improve the quality of your sleep.

• Find out more about how to find the perfect bed for you here.
   
• To discover how to buy the ideal mattress, check out this guide.

Cut The Tea And Coffee

Things to avoid: Caffeine intake should be stopped in the afternoon to avoid a restless night, whilst staring at a computer screen for too long close to bed time can also cause sleeping difficulties. (Image credit: picjumbo.com.)

Many of us love a good cuppa, but caffeine is a stimulant that can boost your energy levels. This isn't particularly helpful at night when you try to rest. Try and cut out some of your afternoon and evening brews to limit your caffeine intake.

Turn Off The TV

Watching television is a great way to relax and unwind at the end of a long day. Similarly, you might enjoy surfing the internet on a laptop or tablet computer. But be aware that the blue light given off from these screens can actually prevent the chemical melatonin, which helps to promote sleep. It might be wise to turn all your electronic gadgets off an hour earlier, and try relaxing with a book instead before you sleep.

Keep A Clear Head

One of the key signs of anxiety is that your thoughts feel as though they are spinning around your head whenever you try to switch off. This can make it really difficult to sleep. Before you go to bed, try and clear your head of any worries or problems. Writing things down on a pad of paper can be therapeutic and allow you to work through your issues, clearing them from your mind as you turn in for what will hopefully be a better night's sleep.

Overcome Your Worries

If you've had enough of feeling low and having negative thoughts, try to overcome your anxiety by improving your sleep. It won't be easy, but getting a better night's sleep can certainly help in a number of ways.

Ready to fight off your negative thoughts? Let us know how you plan on changing your sleep habits!