Do you wake up with anxiety? Understand the relationship between worry and sleep quality
Do you wake up with anxiety and feel overwhelmed even before the day has started? Here, we explore the link between worry and sleep - and what you can do about it.
Introduction
Waking up with anxiety can feel surprising, although the body is really just following its natural rhythms.
Many people experience an intense feeling of anxiety immediately upon awakening, and this can affect both focus and energy during the day.
Research shows clear links between how we sleep and how we deal with emotions, making it important to understand what happens in the body during the night - and at the first breath of the day.
Why do you wake up with anxiety?
There are several biological and psychological factors that can contribute to anxiety feeling stronger in the morning.
Stress affects the quality of sleep
When stress levels are elevated, the body may have a harder time entering deeper sleep phases.
This means that the brain does not have as much time for recovery and emotional processing.
It can make you wake up more susceptible to worry the next day.
Cortisol levels rise naturally in the morning
The body is programmed to increase the release of cortisol in the morning to help you wake up and become alert.
In people who already feel anxiety, this all-natural hormone increase can be experienced more strongly, making the feeling of anxiety more palpable.
Lack of sleep makes the brain more sensitive
Studies show that a lack of quality sleep can make it harder for the brain to regulate emotions.
It can increase reactivity in areas that process worry and stress, making even small everyday moments feel more overwhelming.
How Sleep Quality Affects Emotions and Worries
The brain processes emotions during sleep
During sleep, important emotion management takes place.
When sleep is disturbed, the brain finds it harder to dampen emotional responses, especially in the absence of REM sleep.
REM and deep sleep are important for recovery
Deep sleep supports the body's recovery, while REM sleep is particularly important for emotion management. Disruptions in any of these phases can affect how stable and calm you feel when you wake up.
The relationship between worry and sleep quality
Worry and sleep affect each other in both directions and can create a self-reinforcing circle.
Worry keeps the nervous system active longer
When the nervous system is very active, it takes longer for the body to land at rest. It can affect both sleep and depth of sleep, which in turn can amplify feelings of anxiety the next morning.
Lack of sleep can amplify negative thoughts
The brain processes information differently when it is tired. Research shows that it then focuses more easily on negative impressions, which can contribute to a feeling of anxiety upon awakening.
Practical Strategies to Reduce Anxiety Upon Awakening
1. Maintain a regular sleep routine
Waking up and falling asleep at the same times can help balance the body's circadian rhythm, which in turn can provide a more stable start to the day.
2. A quiet evening setting can make a big difference
Many people find that evening activities such as stretching, screen breaks or a warm shower help the body to switch down.
3. Create gentle morning habits
Starting the day with slow movements, breathing focus, or a short walk can help the body land before the demands take hold.
4. Write down thoughts that feel heavy
Journaling can give structure to anxiety and make it easier to manage - both in the evening and in the morning.
5. Adjust caffeine intake as needed
Caffeine can affect the depth of sleep even several hours later. A small adjustment can make a difference for some.
When should you pay extra attention?
If morning anxiety recurs frequently and affects everyday life, it can be valuable to talk to someone you feel confident in or a professional.
Sharing the experience can be an important step in the right direction.
Summary
Waking up with anxiety is common, but it's not something you need to carry alone.
Through better sleep habits, small daily routines and proper nutrition, you can create the conditions for a calmer start to the day.
You deserve a morning that feels a little lighter and more balanced.
Sources
- Meerlo, P., Sgoifo, A., & Suchecki, D. (2008). Restrained and disrupted sleep: effects on autonomic function, neuroendocrine stress systems and stress responsivity. Sleep Medicine Reviews.
- Walker, M. P. (2009). The role of sleep in cognition and emotion. Annals of the New York Academy of Sciences.
- Goldstein, A. N., & Walker, M. P. (2014). The role of sleep in emotional brain function. The Annual Review of Clinical Psychology.
- HPA-axis regulation: Herman, J. P. et al. (2016). Stress-related alteration in cortisol rhythms. Endocrinology.
- Ashwagandha research: Lopresti, A. L. et al. (2019). An investigation into the stress-relieving effects of ashwagandha. Medicine.
- Magnesium and sleep: Abbasi, B. et al. (2012). The effect of magnesium supplementation on subjective anxiety and sleep. Journal of Research in Medical Sciences.
