Does sleep deprivation cause anxiety?

From the Guidelines

Yes, sleep deprivation can cause anxiety, and addressing sleep issues is crucial to mitigate anxiety symptoms. When you don't get enough sleep, your brain's emotional processing centers become more reactive while the prefrontal cortex (which helps regulate emotions) becomes less effective, leading to an increased likelihood of experiencing anxiety symptoms 1. Sleep deprivation increases stress hormones like cortisol and adrenaline, which further contribute to feelings of worry and tension. Most adults need 7-9 hours of quality sleep per night to maintain proper emotional regulation.

Key Factors to Consider

• Sleep hygiene plays a significant role in managing anxiety caused by sleep deprivation
• Techniques like cognitive behavioral therapy for insomnia (CBT-I) can be effective for persistent sleep problems 1
• A consistent sleep schedule, a relaxing bedtime routine, limited screen time before bed, avoidance of caffeine and alcohol in the evening, and a dark, quiet, and cool bedroom environment are essential for improving sleep quality

Recommendations for Managing Sleep Deprivation and Anxiety

• Focus on improving sleep hygiene by maintaining a consistent sleep schedule and creating a relaxing bedtime routine
• Consider techniques like CBT-I for persistent sleep problems, as it combines cognitive therapy strategies with education about sleep regulation, stimulus control instructions, and sleep restriction therapy 1
• If sleep deprivation and anxiety are significantly affecting daily life, consult a healthcare provider for tailored interventions or medications, as they may recommend specific treatments based on individual needs 1

From the Research

Sleep Deprivation and Anxiety

• Sleep deprivation has been shown to increase anxiety levels in several studies 2, 3, 4
• A systematic review and meta-analysis found that sleep deprivation, whether total or not, leads to a significant increase in state anxiety levels 2
• However, sleep restriction does not seem to have the same effect on anxiety levels 2
• The length of the period of sleep deprivation may also play a role in the increase in anxiety, with longer sleep deprivations potentially leading to greater increases in anxiety 2

Mechanisms Underlying Sleep and Anxiety

• Brain mechanisms underlying sleep and anxiety involve brain networks and neurotransmitter systems, such as the adenosinergic receptor system 3
• Sleep loss can disrupt these brain networks and lead to increased anxiety 3
• Sleep interventions, such as cognitive behavioral therapy for insomnia, can help alleviate symptoms of anxiety 3

Individual Differences in Response to Sleep Deprivation

• Trait anxiety does not seem to predict the anxiogenic response to sleep deprivation 5
• However, pre-existing anxiety can amplify the emotional effects of poor sleep 4
• Sleep problems are common in adolescence and are frequently comorbid with anxiety and depression 6
• Targeting sleep difficulties during adolescence may have long-term mental health benefits 6