4 Ways Insomnia Causes Anxiety

Turns out Mom was right. Taking a nap really does make you a lot less cranky. Researchers have discovered a strong link between insomnia and anxiety. When we talk about insomnia and anxiety in this context, we mean more than a single sleepless night and a grouchy mood. At the Sleep Foundation, specialists define insomnia as “difficulty falling asleep or staying asleep, even when a person has the chance to do so.”And when talking about anxiety as a clinical disorder, psychologists describe it as a persistent fear or worry--usually without a good reason--that worsens over time.

The Sleep Foundation also points out that people with insomnia are 17 times more likely to have clinical anxiety than people without it. These two pathologies are comorbid, which means they work together in a vicious cycle to make sure you don’t sleep AND you worry about it.

What are ways insomnia causes anxiety?

1. Loneliness

Did you know sleep deprivation causes loneliness? And loneliness is a major factor in anxiety disorders.Researchers at the Sleep Association discovered that 25% to 30% of people say they sometimes feel lonely and that another 5% say they frequently feel lonely. These scientists say they found a direct link between poor sleep and loneliness.

Another study at a German university found that lonely people are more likely than others to be depressed and to suffer from Generalized Anxiety Disorder. People who are lonely are also 24% more likely to have difficulty concentrating on routine tasks and are more likely to be sleepy during the day. Avoiding feelings of loneliness definitely seems like a good reason to ensure you’re getting the sleep you need.

2. Difficulty concentrating

Sleep researchers at the Anxiety and Depression Association of America say there is a definite cause-effect link between sleep disorders, concentration, and anxiety. Which comes first? Well, that's a chicken-and-egg question. What we know for sure is that anxiety causes sleep disorders that in turn affect concentration. Recent research suggests sleep disorders can also cause anxiety. Which also affects concentration. Losing focus? Aim for seven to nine hours of sleep each night.

3. Increased anticipatory reaction

Here's where the research on insomnia and anxiety digs deeper into neuroscience, seeking biological explanations for what's happening when your anxiety and insomnia play off of each other. The American Academy of Sleep Medicine reports that brain scans show (ahem): “Sleep deprivation significantly amplified the build-up of anticipatory activity in...the amygdala, a part of the brain associated with responding to negative and unpleasant experiences.” In other words, when you don't sleep, your brain assumes bad things are at hand, and it prepares you to confront them by increasing your anticipatory reaction by 60% or more. Making you too wired to sleep, of course.

4. Aggression

Ever notice how not sleeping makes you angry? The Journal of Adolescent Health reported a strong link between insomnia and aggression in juvenile offenders. Even if you are neither juvenile nor an offender, not sleeping can make you behave more aggressively (and aggression may be little more than anxiety wearing a mask). Getting enough quality sleep may be key to preventing, treating, or managing anxiety disorders. For anyone who sleeps, that's one more good reason to care about the quality of your zzz’s. Listen to your mom and prioritize getting a good night’s sleep.