Insights from an Anxiety Psychologist in Melbourne: How Anxiety Impacts Sleep Cycles

Anxiety can affect the most personal aspects of our lives, including how well we sleep. For many of us, the feeling of lying awake at night with an overactive mind is all too familiar. This relationship goes beyond the difficulty of falling asleep. Anxiety changes the structure and quality of our sleep cycles, disrupting the body's natural rhythms and potentially jeopardising our mental and physical health. Here, we examine the complex relationship between anxiety and sleep, and share some ways to restore a healthier sleep pattern.

How anxiety affects sleep physiology

When we experience anxiety, the body enters a state of heightened alertness. This response, often called the "fight-or-flight" response, is designed to protect us from immediate danger. However, in chronic anxiety, the brain perceives threats even in safe environments, keeping the sympathetic nervous system active. This overactivation directly impacts sleep in several ways:

  • Difficulty initiating sleep: Anxiety can lead to an overactive mind, often referred to as "racing thoughts." These intrusive worries make it challenging to relax and transition into the first stages of sleep.

  • Frequent night wakings: Anxiety raises cortisol levels, which is the stress hormone that keeps the body awake. Elevated cortisol interrupts deep sleep stages, resulting in fragmented sleep patterns.

  • Shortened REM sleep: Studies have shown that anxiety disorders are associated with reduced rapid eye movement (REM) sleep duration. Since REM sleep plays a critical role in processing emotions, a lack of it can create a vicious cycle, amplifying anxiety symptoms further.

The science behind anxiety-induced sleep disturbance 

Research has shown how anxiety affects our sleep on a physiological level. One key system involved  is the hypothalamic-pituitary-adrenal (HPA) axis, which regulates our stress response. Chronic anxiety keeps the HPA axis activated, leading to:

  • Increased cortisol production: High cortisol levels signal the body to stay alert, counteracting the natural production of melatonin, the hormone that helps us fall asleep naturally.

  • Altered brainwave activity: Anxiety shifts brain activity toward beta waves, linked to wakefulness and alertness, instead of the slower theta waves needed for sleep onset.

According to the Sleep Health Foundation in Australia, about 33% to 45% of Australian adults experience inadequate sleep, with stress and anxiety being the leading contributors. These irregularities do not only happen at night; they can also affect our energy levels, focus, and emotional stability during the day.

Breaking the anxiety-sleep cycle

The relationship between anxiety and sleep problems often feed into each other - poor sleep exacerbates anxiety, and anxiety disrupts sleep. Addressing these factors simultaneously is critical to breaking the cycle. Here are some strategies that can help.

1. Cognitive behavioural therapy for insomnia 

Cognitive behavioural therapy (CBT) for insomnia is a targeted approach to address sleep disruptions caused by anxiety. This therapy focuses on identifying and modifying negative thoughts about sleep and developing healthy sleep habits.

2. Relaxation techniques

Relaxation techniques such as mindfulness meditation, progressive muscle relaxation, and guided imagery can assist in calming the nervous system and reduce pre-sleep stress.

3. Sleep hygiene

A consistent bedtime routine, limited screen time before bed, and a cool, dark, and quiet sleep environment are all necessary for supporting restorative sleep.

4. Psychological support

Working with a psychologist in Melbourne can help us identify the underlying causes of anxiety and develop practical coping strategies.  

5. Medication support

In some cases, short-term medication use may be recommended. Consulting with a GP or psychiatrist can clarify whether this approach might be suitable.

Seeking support in Melbourne

If anxiety is interfering with your sleep or impacting your quality of life, requesting an expert’s assistance can make a significant difference. Inner Eastern Psychology is here to help you manage anxiety-related issues  with evidence-based treatments that are tailored to your specific concerns.We can explore strategies to manage anxiety, improve sleep, and restore balance to your life.

Contact Inner Eastern Psychology today to schedule a consultation or find out how we can help you. Our anxiety psychologists in Melbourne have extensive experience in anxiety treatment and we would love to hear from you. 


Kane Waters