How Anxiety and Depression Impact Sleep (and a Simple Technique to Help!)
Do you find yourself lying awake at night, your mind racing with thoughts that just won’t stop? You’re not alone. Anxiety and depression can have a huge impact on sleep, making it difficult to fall asleep, stay asleep, or wake up feeling rested.
The connection between mental health and sleep is a two-way street. Anxiety and depression can disrupt sleep, and poor sleep can worsen symptoms of both. Luckily, there are simple, effective techniques you can use to calm your mind and body, making it easier to drift off to sleep.
How Anxiety and Depression Affect Sleep
Racing Thoughts: Anxiety often brings a flood of racing thoughts at night, making it hard to relax enough to sleep.
Overthinking: Depression can lead to rumination—dwelling on negative thoughts or feelings, which keeps the mind active instead of restful.
Physical Tension: Stress and worry can cause your body to feel tense, leading to discomfort that makes falling asleep even harder.
Sleep Cycle Disruption: Depression is often linked with changes in sleep patterns, like sleeping too much or too little, and waking up feeling unrested.
These sleep disturbances can create a cycle: lack of sleep worsens anxiety and depression symptoms, which in turn further disrupts sleep. Breaking this cycle is key to improving both mental health and overall well-being. One such method to help break this cycle is a muscle relaxation exercise called Progressive Muscle Relaxation (PMR).
How it Works: Progressive Muscle Relaxation
Progressive Muscle Relaxation (PMR) is an easy-to-follow technique that can help calm anxious and depressive thoughts while physically relaxing your body. It’s perfect for bedtime or any time you feel overwhelmed.
Here’s how you can try it:
Get Comfortable: Lie down in bed or sit in a comfortable chair. Take a few deep breaths to settle in.
Start at Your Head: Focus on your forehead. Inhale deeply as you tense the muscles in your forehead for 10 seconds. Then, exhale slowly as you completely relax those muscles.
Move Down Your Body: Progress through each muscle group—your face, neck, shoulders, arms, chest, stomach, legs, and feet.
Focus on Relaxation: With each exhale, let go of tension and imagine the stress leaving your body.
Repeat if Needed: If your mind begins to wander, gently guide your focus back to the muscle group you’re relaxing.
Why It Works
PMR helps reduce physical tension, which signals your brain that it’s time to relax. By focusing on each muscle group and pairing it with deep breathing, you also redirect your thoughts away from racing or negative ideas. This combination can make it easier to quiet your mind and prepare your body for sleep.
Tips for Better Sleep for Those with Symptoms of Anxiety and Depression
Create a Routine: Stick to a consistent bedtime to help regulate your body’s internal clock.
Limit Stimulants: Avoid caffeine and screen time before bed, as they can increase anxiety and disrupt sleep.
Practice Gratitude: Write down three things you’re grateful for before bed to shift your focus away from negative thoughts.
Try Guided Meditation: Apps and videos can walk you through relaxation techniques like PMR.
When to Seek Help
If sleep struggles persist, it may be time to talk to a counselor. Professional support can help you explore underlying causes and develop strategies for better mental health and sleep.
Calming your mind and body with techniques like Progressive Muscle Relaxation can make a world of difference in improving sleep and breaking the cycle of anxiety, depression, and restlessness. Give it a try tonight—you might just wake up feeling more refreshed and in control.
Ready to learn more ways to manage anxiety, depression, and improve sleep? Contact us for personalized support.
ABOUT THE AUTHOR
Colin Boland, LPC, received his M.A. from the Chicago School of Professional Psychology and is a Licensed Professional Counselor. Colin also completed specialized training to deepen his understanding of ADHD and relevant coping skills to better serve his clients. Click here to learn more about Colin.