To determine the best course of action for managing sleep difficulties related to anxiety, it is essential to consult a healthcare professional for a proper diagnosis and personalized treatment plan. Treatment can include over-the-counter (OTC) supplements, prescription medications, therapy, and lifestyle adjustments.
How to Manage Anxiety-Related Insomnia
Sleep aids: The options
Melatonin: Melatonin is the most common sleep aid; it is easily tolerable and can be safely combined with most prescription medications. Melatonin is a naturally occurring hormone that tells us when it's time to sleep and wake up, but some people don't produce enough of it, Dr. Madrak explains.
Benzodiazepines are a type of sedative medication. This means they slow down the body and brain's functions. They can be used to help with anxiety and insomnia (difficult getting to sleep or staying asleep).
SSRIS (selective serotonin reuptake inhibitors), like Zoloft (sertraline), Prozac (fluoxetine), and Lexapro (escitalopram), and SNRIs (serotonin and norepinephrine reuptake inhibitors), such as Effexor (venlafaxine) and Cymbalta (duloxetine), are widely prescribed for both anxiety and depression.
Neglecting self-care is one of the most detrimental things you can do when you have anxiety. Skipping meals, not getting enough sleep, and not taking time for yourself can all increase your stress levels and worsen your anxiety.
10 Drinks to Help You Sleep at Night
Underlying factors may include genetics, stress and certain changes in the way parts of your brain work. In some cases, an underlying condition, such as a sleep disorder, asthma or a thyroid condition, can cause symptoms of panic.
Benzodiazepines are a group of structurally-related compounds that reduce anxiety when given at low doses and induce sleep at higher doses. Clinical guidelines generally recommend to prescribe benzodiazepines to treat anxiety or insomnia that is severe, disabling and causing extreme distress.
Cortisol is usually lower at night to help prepare the body for sleep. But in people with anxiety, this rhythm can get disrupted. If your cortisol levels remain high or spike in the evening, it can leave you feeling restless or wired when you should be winding down.
When to see a doctor. See your doctor if: You feel like you're worrying too much and it's interfering with your work, relationships or other parts of your life. Your fear, worry or anxiety is upsetting to you and difficult to control.
If you have anxiety so bad you can't sleep, try these tips to reduce anxiety and improve your sleep: Do deep breathing exercises before bed. This activates a calming response through the parasympathetic nervous system. Listen to relaxing music, affirmations, or guided meditations with nature sounds.
Triggers of an Anxiety Attack
Benzodiazepines are sometimes called minor tranquillisers or sleeping pills. They're a class of drug commonly prescribed in the short term to help manage anxiety conditions. Benzodiazepines promote relaxation and reduce tension, but are not recommended for long-term use.
Sleep problems and mental health disorders like anxiety are closely intertwined. One can often make the other worse, so it can feel like a never-ending cycle. But anxiety and sleep issues are both treatable. Talk to your healthcare provider about your symptoms.
Other benzodiazepine medications approved by the FDA for the treatment of anxiety, such as Lorazepam, Clonazepam, and Alprazolam, are sometimes prescribed for insomnia as well. Benzodiazepines are generally recommended for short-term use because tolerance and dependence can develop.