Can Sleep Deprivation Cause Anxiety Attacks?

July 17, 2025

Yes—sleep deprivation can trigger or worsen anxiety attacks! When your brain doesn’t get the rest it needs, it becomes more reactive, more sensitive to stress, and less able to calm itself down.

Here’s why:

Your nervous system stays on high alert: Lack of sleep keeps your body in a more “threat-sensitive” state. You might feel jumpy, irritable, or like something bad is about to happen—even if there’s no real danger.
Emotions become harder to manage: Without proper rest, your brain struggles to regulate mood, making you more prone to overwhelm, worry, and irrational fear.
You have less control over intrusive thoughts: Sleep-deprived brains have trouble filtering out unnecessary or negative thoughts, which can spiral into anxiety.
Physical symptoms feel more intense: A racing heart or shortness of breath—common with both sleep loss and anxiety—can feed into each other and create a vicious cycle.

So if you’ve been wondering, “Can sleep deprivation cause anxiety attacks?”—the science says yes. A tired brain is a more anxious brain.

How to Break the Sleep–Anxiety Cycle

Anxiety can make it hard to sleep. And lack of sleep can make anxiety worse. It’s a frustrating loop—but there are ways to interrupt the cycle and begin to heal:

Prioritize Sleep Hygiene: Create a calming bedtime routine. Dim the lights, avoid screens before bed, and try to go to sleep and wake up at the same time each day.
Limit Stimulants and Late-Night Stressors: Caffeine, alcohol, doomscrolling, or late-night work can all keep your nervous system active. Try replacing them with a warm bath, journaling, or soft music.
Use Grounding Techniques at Night: Breathing exercises, body scans, or gentle mindfulness practices can help calm an anxious mind and body before bed.
Talk to a Therapist: If sleep loss and anxiety attacks are becoming a regular part of your life, therapy can help. You don’t have to push through it alone. A trained counselor can work with you to reduce anxiety symptoms and develop healthier sleep patterns.

Therapy Can Help You Rest—And Breathe—More Easily

At Birmingham Anxiety & Trauma Therapy, we understand how overwhelming anxiety and sleep issues can be. Whether you’re dealing with racing thoughts at night or waking up in a panic, we’re here to help you understand what’s happening and give you tools to feel more in control. Your therapist can help you develop better sleep hygiene and establish a night-time routine that will enhance your sleep. You deserve rest. You deserve peace.