Sleep problems due to anxiety disorders

Being anxious sometimes is very normal. Anxiety is your body's reaction to survive. It makes you alert and vigilant. For example, you might feel anxious when you have to make an important decision or solve a problem. If you experience so many anxiety complaints that they hinder you in your daily life, we speak of an anxiety disorder. You are then afraid or anxious in situations that actually do not pose a real danger.

People suffering from an anxiety disorder experience serious complaints that do not simply disappear and have a major impact on their personal development, work, relationships, and daily activities. Do you recognize the following symptoms or problems? Then it is advisable to talk about your feelings of anxiety with trusted contacts or your general practitioner:₁

• Intense and often persistent feelings of anxiety.
• Anxiety reactions to situations that normally would not cause anxiety or problems.
• Impairment of daily functioning due to anxiety.
• Physical complaints such as headache, palpitations, sleep problems, concentration problems, irritability, nervousness, tension and restlessness, and increased muscle tension.

Various types of anxiety disorders are described in the handbook for psychiatrists, Diagnostic and Statistical Manual of Mental Disorders (DSM), according to DSM-IV.₂ These include:

• Generalized anxiety disorder: excessive worrying and concern about daily topics such as work or health without a clear cause.
• Panic disorder: repeated panic attacks and physical symptoms such as palpitations, sweating, shortness of breath, and trembling.
• Social anxiety disorder: fear of situations in which others might give a negative judgment or critical look, such as speaking in front of a group.
• Agoraphobia: fear of situations where escape seems difficult or impossible, such as crowded stores or public transport.
• Specific phobia: fear of specific objects or situations such as animals, insects, the dentist, small spaces, great heights, and flying.
• Selective mutism: a developmental disorder where children, out of fear, no longer dare or are able to speak in certain situations.
• Separation anxiety: fear of being abandoned by people to whom one is attached, which can lead to fear of being alone or jealousy in relationships.

In addition to these types of anxiety disorders, there are other disorders where anxiety symptoms can occur, such as obsessive-compulsive disorder and post-traumatic stress disorder (PTSD).

In the Netherlands, all types of anxiety disorders occur more frequently in women than in men, regardless of age. The number of people with phobias is particularly high. The prevalence of anxiety disorders in adults is about 10%, while this percentage is lower in children and adolescents, around 2-6%.₁

There is a clear relationship between anxiety and sleep. Chronic sleep problems increase the risk of developing an anxiety disorder. About 30% of people suffering from insomnia also have an anxiety disorder. Common symptoms include difficulty falling asleep, waking up at night, and having intense nightmares, which often occur in people with post-traumatic stress disorder.

People with anxiety and sleep problems often end up in a vicious circle. Due to their tension and rumination, they find it difficult to fall asleep. Subsequently, they become tired and irritable from the poor sleep, which only worsens the anxiety symptoms. Moreover, they sometimes worry about their insomnia, which can further intensify the anxiety symptoms. In short, anxiety and poor sleep can reinforce each other.

People suffering from anxiety disorders often have difficulty falling asleep due to excessive thoughts and feelings that keep them awake. Weighted blankets can offer many benefits to the user. This deep pressure provides a calming and soothing effect. Similarly, weighted blankets have shown comparable effects in people with anxiety feelings.

Weighted blankets have various positive effects on the body, including:

1. Simulating a hug. Research has shown that hugs can comfort a person. When people hug, the hormone oxytocin is released in the body. This hormone helps lower blood pressure, slows the heart rate, and provides a feeling of relaxation.
2. Release of serotonin. Researchers have found that pressure on certain parts of the body can activate chemicals in the brain, including serotonin, which reduces stress and improves mood.
3. Release of melatonin. Melatonin is a hormone that promotes sleep and helps regulate the sleep cycle. The hormone is linked to the production of serotonin, so the pressure that activates this chemical process also leads to the production of melatonin.
4. Improvement of sleep. The pressure from the weighted blanket can provide a comfortable environment to fall asleep in.

In addition to using a weighted blanket, there are a few other tips that can help improve sleep for people with an anxiety disorder:

1. Establish a consistent sleep schedule and stick to it. Get up at the same time and go to bed at the same time, even on weekends.
2. Create a calm sleeping environment. Ensure a dark, quiet, and cool bedroom. Avoid using electronics in the bedroom.
3. Try relaxation techniques such as yoga, meditation, or deep breathing exercises before bedtime to reduce stress and anxiety.
4. Limit caffeine and alcohol intake, especially before bedtime.
5. Make time for physical activity, such as a walk or light exercise, this can help reduce anxiety and promote sleep.
6. Consider talking to a professional. Anxiety disorders can be treated with therapies such as cognitive behavioral therapy or medication. A professional can help you develop strategies to improve your sleep.

We hope that by reading this article you have learned more about sleep problems in people experiencing an anxiety disorder. Do you have any questions? Please feel free to contact us. We are happy to help you.

• ₁ Anxiety complaints and anxiety disorders
• ₂ Diagnostic and Statistical Manual of Mental Disorders (DSM)
• ₃ Do weighted blankets work for anxiety?