How Sleep & Anxiety Are Connected- Breaking the Cycle.

Well rested brains are better able to regulate emotions, keep calm and think things through before acting. 

When we lack sleep we become more emotionally volatile, irritable and less able to deal with stress.

Our brains process new situations by referencing memories, emotions and past experiences and by assessing whether we are under threat. In sleep deprivation, the part of the brain where the emotions come from (amygdala) is overly active and the part of the brain that puts this into perspective (prefrontal cortex) is less active. 

New situations can therefore be seen as threatening and provoke more anxiety when we have not had enough sleep. 

It is also harder to get to sleep when we are anxious which means we can get stuck in this cycle.

Young minds are still developing which means that the effects of lack of sleep can be more pronounced. Up to 70% of UK teens do not get enough sleep. Poor sleep is also known to be linked to higher rates of depression and anxiety in teens.

Young Minds have a lot to learn and remember; if they don’t get adequate sleep their brains will not be getting the deep sleep which is needed to consolidate the learning from the day.

• having trouble falling asleep?

• waking frequently?

• irritable?

• eating more or less than normal?

• having physical symptoms such as headaches or tummy aches?

• having trouble focusing?

If so your teen may be stuck in a cycle of anxiety and poor sleep.

Good bedtime and morning routes help with sleep. The key thing to focus on is getting up at roughly the same time each day.

In order to fall asleep, our bodies need a ‘sleep drive’. The longer we are awake or go without refreshing sleep, the more our bodies will want to sleep. Boost your sleep drive by getting up at the same time in the morning, even if you still feel tired. This means that by the end of the day your body will be much more ready for sleep.

Chirpy’s The Zen One is a powerhouse of relaxation - lavender, chamomile Vitamin B6 and B12 help balance the neurotransmitters that are key to feeling rested and grounded, making it easier to bounce back from everyday stresses.

Our bodies need to know the difference between day and night to support the circadian rhythm. You can help with this by getting outside in the daylight as early in the day as possible. Wear different clothes, be in a different room and do different activities during the day and night.

Screens shine blue light into our eyes which makes our brains think it is daytime. It is confusing for the brain if you look at screens right up until you want to go to sleep; it won’t be ready as no melatonin will have been made. Ditch the screens at least an hour before you want to go to bed. Replace them with music, books or audio books instead.

Warm baths with relaxing Magnesium salts, Chirpy Joy Journalling &  meditation can all help you relax in the evening and gives another signal that it is time to wind down

Caffeine and other stimulants found in energy drinks are designed to wake us up. If sleep is an issue then avoid these. Ideally cut them out completely but definitely avoid them after 2pm.

Look at the advice above and prioritise which factors to work on to improve sleep

Check out the chirpy blogs with more lifestyle advice to help kids get more ‘good mood days’.

• If you have followed the advice and your Young Mind is still not getting enough sleep.

• If mood or behaviour issues are severe or escalating.

If you are worried you can find more support and advice on the Sleep charity website www.thesleepcharity.org.uk or speak with your GP.