Why anxiety and sleep are linked
Sleep loss amplifies emotional reactivity, and anxiety fuels insomnia: a vicious circle the WHO identifies as one of the leading drivers of global mental-health burden.
What works first-line
Cognitive-behavioural therapy (CBT)
Proven equal or superior to medication at 1 year, with no side effects. Available in person, via telehealth and through some validated digital programmes.
Sleep hygiene — the 6 evidence-based rules
- Regular schedule, including weekends.
- Cool bedroom (18-19 °C), dark and quiet.
- No screens for 1 hour before bed (blue light + cognitive arousal).
- No caffeine after 2 pm (half-life 5-6 hours).
- At least 20 minutes of natural daylight in the morning.
- Exercise during the day, but not within 2 hours of bedtime.
Quick anti-anxiety techniques
- Box breathing: 4s in / 4s hold / 4s out / 4s hold.
- Cardiac coherence: 6 breaths/min for 5 minutes, 3 times/day.
- 5-4-3-2-1 grounding: 5 things you see, 4 you hear, 3 you touch, 2 you smell, 1 you taste.
When to seek help
- Anxiety that stops you working, sleeping or leaving home.
- Insomnia > 3 nights/week for > 3 months.
- Dark thoughts or recurring panic attacks: seek care without delay (GP, helpline, A&E).
Ask CureIQ
“Are my sleep problems concerning?” — CureIQ points you to the right habits and tells you when a consultation becomes necessary.