Sleep problems due to anxiety disorders

Being anxious sometimes is very normal. Anxiety is a reaction of your body to survive. It makes you alert and watchful. For example, you can feel anxiety 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 who suffer from an anxiety disorder experience serious complaints that do not simply disappear and have a great 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 family doctor: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 the anxiety.
• Physical complaints such as headaches, palpitations, sleep problems, concentration problems, irritability, nervousness, tension and restlessness, and increased muscle tension.

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

• Generalized anxiety disorder: excessive worrying and fretting about daily matters 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 from which escape seems difficult or impossible, such as busy shops 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 in certain situations out of fear no longer dare or are able to speak.
• Separation anxiety: fear of being left by persons to whom one is attached, which can lead to fear of being alone or jealousy in relationships.

Besides these types of anxiety disorders, there are also other disorders where anxiety complaints can occur, such as obsessive-compulsive disorder and post-traumatic stress disorder (PTSD).

In the Netherlands, all types of anxiety disorders occur more often 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 young people, namely 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 who suffer from insomnia also have an anxiety disorder. Common symptoms are 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. Because of their tension and worrying thoughts, they find it difficult to fall asleep. Then they become tired and irritable due to poor sleep, which only worsens the anxiety complaints. Moreover, they sometimes worry about their insomnia, which can further strengthen the anxiety complaints. In short, anxiety and poor sleep can reinforce each other.

People who suffer from anxiety disorders often find it difficult to fall 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. In a similar way, weighted blankets have shown similar effects in people with feelings of anxiety.

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

1. Imitating a hug. Research has shown that hugs can put a person at ease. When people hug, the hormone oxytocin is released in the body. This hormone helps lower blood pressure, slows the heartbeat, and gives 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 of the weighted blanket can provide a comfortable environment to fall asleep in.

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

1. Make a fixed 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 quiet sleeping environment. Ensure a dark, silent, 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, for example 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 the sleep problems experienced by people with 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?