How Anxiety Affects Your Sleep (and What to Do About It)

By Heather Steele, LCMHC Owner & Lead Therapist, Morrisville Counseling and Consulting

If you’ve ever laid in bed exhausted but unable to turn your mind off, you know how frustrating anxiety-fueled sleepless nights can be.

You’re tired, but your thoughts are racing—rehashing the day, worrying about tomorrow, or spiraling into “what if” scenarios. Before you know it, hours have passed, and morning feels impossible.

If this sounds familiar, you’re not alone.

Many people in Morrisville and across the Triangle area (Raleigh, Durham, Cary, and Apex) struggle with the overlap between anxiety and sleep.

The Connection Between Anxiety and Sleep

Anxiety and sleep problems feed each other in a vicious cycle.

Anxiety keeps your body in a state of hyperarousal—your nervous system is alert, your heart may race, and your thoughts won’t quiet down.

This makes it hard to fall asleep or stay asleep.

Then, the less sleep you get, the more irritable, worried, and anxious you feel the next day.

How Anxiety Shows Up at Night

Anxiety doesn’t always look the same, but at bedtime it can show up in a few common ways:

• Racing thoughts: replaying conversations, worrying about tomorrow’s tasks.

• Physical tension: clenched jaw, tight shoulders, or a restless body that just won’t relax.

• Middle-of-the-night waking: jolting awake at 2 or 3 a.m., unable to get back to sleep.

• Nightmares or restless dreams: your mind keeps “working” even while you sleep.

Why Poor Sleep Matters for Mental Health

Missing a few hours of sleep here and there may not seem like a big deal, but chronic sleep disruption has serious effects.

It can make anxiety symptoms worse, lower your mood, weaken your immune system, and reduce your ability to focus or perform at work or school.

Over time, it can even increase your risk for depression.

Real-Life Examples of Anxiety and Sleep Struggles

Sometimes it helps to see how anxiety and sleep issues play out in everyday life.

Here are a few examples of what many of my clients in Morrisville and throughout the Raleigh–Durham–Cary–Apex area experience.

Their names and some details have been changed to respect their privacy.

Lisa, the professional on overdrive, is a 38-year-old project manager who can’t turn her brain off at night. As soon as she lies down, her mind floods with tomorrow’s deadlines and emails she forgot to send. She falls asleep eventually, but often wakes up at 3 a.m., replaying work conversations in her head. Over time, the lack of rest made her more irritable at work, less patient with her kids, and prone to mistakes she normally wouldn’t make.

Marcus, the new dad, thought exhaustion would guarantee sleep. Instead, he found himself lying awake with his heart racing—even when the baby was finally asleep. His anxiety about being a “good enough” father kept him in a constant state of alert. This not only robbed him of rest but also left him snapping at his partner, which created tension at home.

Tanya, the college student, a 20-year-old at a local university, struggled with intrusive thoughts at night. She worried about grades, her future, and whether her friends really liked her. To cope, she scrolled her phone in bed, but that only made things worse. The next day she felt foggy and unmotivated, which fueled even more anxiety about falling behind in school.

Daniel, a trauma survivor and veteran, experienced nightmares related to past trauma. Even when he avoided caffeine and created a good bedtime routine, his body stayed on high alert. The lack of deep sleep left him drained and hopeless, reinforcing his belief that he’d “never be normal again.” Therapy helped Daniel process the trauma and learn grounding skills that finally improved his sleep.

What You Can Do to Break the Cycle

While anxiety can feel overwhelming, there are practical steps that can help:

• Create a calming bedtime routine: dim the lights, stretch, or read a calming book.

• Limit screens before bed: the blue light and stimulation from scrolling keeps your brain alert.

• Practice relaxation techniques: try slow breathing, progressive muscle relaxation, or mindfulness.

• Keep a worry journal: write down your concerns earlier in the evening so they don’t spill over into bedtime.

• Cut back on caffeine or alcohol: both can disrupt quality sleep.

How Therapy Can Help Anxiety and Sleep Issues

Sometimes, lifestyle changes aren’t enough.

That’s where counseling can make a difference. In therapy, we can work together to identify the root causes of your anxiety—whether it’s work stress, past trauma, perfectionism, or ongoing worries.

Techniques like Cognitive Behavioral Therapy (CBT) and EMDR can reduce anxiety, quiet intrusive thoughts, and help your body relearn how to rest.

If sleep has become a nightly battle, therapy may be the missing piece that helps you reset the cycle.

Local Support for Anxiety and Sleep in the Triangle

At Morrisville Counseling and Consulting (MCC), we help clients from Morrisville, Raleigh, Durham, Cary, and Apex find real relief from anxiety and sleep struggles.

You don’t have to keep pushing through nights of restlessness and days of exhaustion alone.

👉 Schedule your free 15-minute consultation today and take the first step toward calmer nights and brighter mornings.