My wife’s car needs 4 new tires, especially now that the rainy season is here. They’re like $200 a tire, and I can’t afford it right now. I’m having a hard time breathing, and my heart rate is faster than ever!
For weeks, I worried about her driving. She could hydroplane on wet roads or get a flat while coming home from her evening job. She could get into an accident if just one tire blew out.
Finally, I got the new tires and alignment, and the car ran perfectly. My stress melted away. In this case, stress was my body's natural response to a real concern—my old tires were the trigger.
But what if after fixing the tires, I still felt uneasy? If that nervous feeling stuck around without any reason, I’d know I wasn’t dealing with stress anymore but anxiety.
Stress and anxiety are common experiences, each rooted in the body’s "fight-or-flight" response. While stress usually ties directly to a specific situation, anxiety can linger, even when there’s no immediate danger. These emotions play a major role in our overall well-being and can have a significant impact on sleep.
What Happens During Stress?
When stress hormones surge, your body reacts. Your heart races, blood pumps to your limbs, and you feel more alert. This is your body’s way of preparing for action. You might notice faster breathing, higher blood pressure, and sharper senses. While this heightened state can help in the short term, it can be exhausting if it lasts too long.
The Role of Anxiety
Anxiety is more complex—it’s the prolonged feeling of worry, unease, or dread, often without a clear cause. It might flare up before a big exam, a presentation, or an important life event, but unlike stress, anxiety can stick around. For some, anxiety persists even when there’s no real threat, interfering with daily activities and disrupting sleep.
How Stress and Anxiety Impact Sleep
Both stress and anxiety can wreak havoc on your sleep patterns. Racing thoughts, an elevated heart rate, and tense muscles make it hard to wind down at night. Left unchecked, these feelings can contribute to insomnia or restless sleep, leaving you feeling drained the next day.
If you've ever found yourself lying awake, worrying about everything from work to what you said at dinner, you know how deeply anxiety can affect sleep. But the good news is there are strategies to manage stress and anxiety and improve sleep quality.
Tips for Sleeping Better with Anxiety
Jack Dell’Accio, Certified Sleep Coach, shares his top tips for managing anxiety and improving your sleep.
1. Practice Breath Work
Once you've acknowledged your anxiety, it’s time to find ways to calm down. Deep breathing is a powerful tool that tells your body you’re safe. Breathing exercises can help reset your nervous system, turning off the "false alarm" that anxiety triggers. Meditation can also be effective in grounding your mind and body before bed.
2. Create a Sleep Ritual
Beyond a simple routine, a sleep ritual is an intentional practice you do every night to signal it’s time for rest. This could include a hot bath, skincare routine, calming music, or a gentle yoga session in bed. Even something as simple as reading or using blue-light-blocking glasses before bed can help cue your brain that sleep is near.
3. Try a Weighted Blanket
Weighted blankets are known for their calming effects, helping reduce anxiety by triggering the release of serotonin and oxytocin—both hormones that promote relaxation. The pressure of the blanket mimics the sensation of being held, which can help you fall asleep faster and stay asleep longer.
4. Create a Clean, Organic Sleep Environment
Your bedroom should be a sanctuary—dark, cool, free from distractions, and dedicated only to sleep (or intimacy). A cluttered or overly stimulating environment can keep your nervous system on high alert. Start by eliminating elements like heat, dust mites, and toxic chemicals, which are often found in old mattresses. Essentia’s Beyond Latex Organic Mattress is uniquely designed to tackle 8 common sleep disruptors, helping you stay in deep sleep cycles.
Managing Stress and Anxiety in Daily Life
Stress and anxiety are a part of life, but it’s important to recognize how they affect you. The next time you feel overwhelmed, try these techniques to bring your body back into balance:
- Limit caffeine and alcohol
- Prioritize getting enough sleep
- Exercise regularly
- Meditate and practice mindfulness
- Set aside time for hobbies or activities that bring you joy
- Keep a journal to track triggers and feelings
- Practice deep breathing exercises
Most people can manage their stress and anxiety with these strategies, but if these feelings are interfering with your day-to-day life, it might be time to consult a doctor or therapist for additional support.
Conclusion
Sleeping with anxiety isn’t always easy, but with the right strategies, you can take control of your sleep and mental health. If anxiety continues to disrupt your sleep, talking to a healthcare professional can open up new paths for treatment and relief.
