Sleep and Anxiety: How Interrupted Rest Fuels Panic and What Helped Me Cope

I’ve been getting around 6–6.5 hours a night, usually falling asleep at 11:30 or 12 and waking up early with my son.

The other night was especially rough. I fell asleep around 11:30, but woke up at 4:00 a.m. in the middle of an anxiety attack. My mind was spiraling in every direction, latching onto one fear after another. I tried to slow it down, but things only intensified when I started thinking about finances.

The economy feels shaky. My pay isn’t keeping up with the cost of living. And then, of course—my son. That’s when my brain went into overdrive. I shifted into survival mode, convinced I had to do something immediately. So I grabbed my phone and started searching for new jobs. At 4:00 a.m.

After about ten minutes of frantic, exhausted scrolling—nonsensical searches fueled by panic—I finally paused. I took a breath and said to myself:

Stop. 

Breathe. 

You’re not in danger. You’re safe.

Nothing you do right now will change tomorrow. Go back to sleep.

I told my therapist at our most recent session. He reminded me how crucial those final hours of sleep are for people with anxiety. Those are the hours when your amygdala—the part of your brain that processes fear—gets to rest and reset. Missing that window can keep your body in a low-level state of stress all day.

We made a goal: when I can, I’ll aim for bed around 10 PM. I know my lifestyle (sports, motherhood, being up late) doesn’t always allow for that, but it’s something I’ll work toward.