Sleep. It’s important
Sleep is one of the most fundamental aspects of health, yet so many of us struggle to get enough of it. Whether it’s stress, anxiety, or just the demands of a busy life, sleep often takes a backseat. But what happens when we don’t get enough rest? And what can we do to improve our sleep, even when anxiety or other factors make it difficult?
Why Sleep Matters
Getting enough sleep isn’t just about feeling rested—it’s essential for nearly every function of the body. Sleep plays a major role in:
Brain Function & Memory: While we sleep, our brains process and consolidate memories, strengthen learning, and clear out toxins that accumulate during the day. Without enough rest, focus, problem-solving, and emotional regulation all take a hit. (Walker, M.P. Why We Sleep, 2017)
Emotional Regulation: Ever noticed how everything feels harder after a bad night’s sleep? Sleep deprivation can heighten stress and anxiety, making it harder to cope with daily life. Chronic lack of sleep is also linked to an increased risk of depression.
Physical Health: Sleep is crucial for immune function, heart health, and metabolism. Poor sleep can contribute to high blood pressure, weight gain, and even increased risk of chronic illnesses like diabetes. (Hirshkowitz, M., et al., 2015)
How Much Sleep Do You Actually Need?
The amount of sleep we need varies by age, but here’s a general breakdown:
Teens (14-17 years): 8-10 hours
Adults (18-64 years): 7-9 hours
Older Adults (65+ years): 7-8 hours
Despite these recommendations, many of us fall short—especially when stress and anxiety interfere.
When Anxiety Keeps You Awake
If you’ve ever been exhausted but still unable to turn off your brain at night, you’re not alone. Anxiety is one of the biggest culprits behind sleep disturbances. Racing thoughts, an overactive nervous system, and an inability to fully relax can make falling asleep (or staying asleep) a challenge.
Ways to Manage Anxiety at Night:
Create a Nighttime Routine: Engaging in calming activities like reading, stretching, or taking a warm bath can help signal to your brain that it’s time to wind down.
Limit Stimulants: Caffeine and nicotine can linger in your system and make it harder to fall asleep, so try cutting them off at least six hours before bedtime.
Try Guided Meditations: Meditation can help calm the nervous system and slow down racing thoughts. Check out our Healing Soundscapes page for guided sleep meditations designed to help you drift off more easily.
Journal Before Bed: If your mind is racing, try writing down your thoughts before going to sleep. This can help you process worries and prevent them from keeping you awake.
Other Factors That Affect Sleep
Even if anxiety isn’t the issue, other things could be impacting your ability to sleep well:
Technology Use: Blue light from phones, tablets, and TVs can suppress melatonin production, making it harder to fall asleep. Try switching to a book or using blue-light blocking glasses before bed.
Irregular Sleep Schedule: Going to bed and waking up at the same time every day (even on weekends) helps regulate your body’s internal clock and improves sleep quality.
Diet & Exercise: Heavy meals close to bedtime can cause discomfort, while lack of physical activity can lead to restless nights. On the flip side, regular movement during the day can promote deeper sleep.
Prioritizing Rest
If you’ve been struggling with sleep, know that small changes can make a big difference. Creating a consistent routine, managing anxiety, and making adjustments to your sleep environment can all contribute to better rest. Sleep is not a luxury—it’s a necessity. By prioritizing it, you’re investing in your overall health, mood, and energy.
Need help calming your mind before bed? Check out The Healing Soundscapes for guided meditations designed to help you sleep better. Sweet dreams!
Sources:
Hirshkowitz, M., Whiton, K., et al. (2015). “National Sleep Foundation’s sleep time duration recommendations.” Sleep Health, 1(1), 40-43. PubMed
Walker, M.P. (2017). Why We Sleep: Unlocking the Power of Sleep and Dreams. New York: Scribner.