Can Lack of Sleep Cause Anxiety and Panic Attacks? Skip to main content

“Can lack of sleep cause anxiety and panic attacks? That’s a question many people worldwide are asking. If you’re one of them, then you’re at the right place and continue reading till you’ve got your answer.

Mental health problems such as anxiety and panic attacks are much too common and experienced by many across the globe. However, what’s more, concerning is that these two problems are taken very lightly, whereas they shouldn’t be.

Coming back to, this question that “Can lack of sleep cause anxiety and panic attacks” has been debated and investigated.

In this blog, we’ll explore the relationship between sleep and mental health, focusing on the potential link between lack of sleep and anxiety and panic attacks. We’ll examine the latest research findings and discuss coping strategies to help you improve your sleep and effectively manage anxiety and panic attacks.

What is Lack of Sleep?

Simply put, someone who doesn’t get enough sleep, for any cause, is said to be lacking in sleep.

Good health does not necessarily mean a universal 8-9 hours of sleep for all. Everyone’s sleep necessities can differ; a mere 5-6 hours can suffice for some, while those that oversleep all day may still feel lethargic.

Thus, determining one’s personal sleep quota is crucial. Nevertheless, to uphold strong health, experts advise an average of between 7-8 hours of sleep each night.

A lack of sleep, as a result of both medical and daily factors, may serve as a common trigger for these issues. Consequently, these conditions have a widespread impact on individuals across the globe. It is a universal truth.

Medical studies show that a shortage of sleep can notably hike up the likelihood of anxiety and panic episodes, despite the intricate correlation between sleep and mental health.

Relationship Between Lack of Sleep and Panic Attacks

The correlation between anxiety and a lack of sleep has been studied extensively. Insufficient sleep can exacerbate anxiety symptoms. When you’re not getting enough sleep, the brain releases fewer neurotransmitters that regulate the mood. These include dopamine and serotonin, thus leading to enhanced feelings of anxiousness.

Additionally, individuals with insufficient sleep have an overwhelming reaction to stressful scenarios, which further aggravates their anxiety. In conclusion, ensuring adequate sleep is crucial in managing anxiety.

In various ways, mood, behavior, and cognition may be affected by sleep deprivation, which severely impacts our mental state. Thoughts that don’t serve a purpose to your growth or prosperity can lead to aggressive, depressive episodes.

A recent study printed in the Journal of Clinical Psychology finds that sleeping less than 6 hours increases the likelihood of experiencing anxiety symptoms. Interestingly, those who sleep for 6 hours or more have a decreased risk of such symptoms.

Managing our emotions and moods hinges on sleep, which highlights the connection between sleep and anxiety. When we go to sleep, our brains start to process emotional memories and help manage feelings.

This process may be disrupted when we don’t get enough sleep, leading to heightened emotional reactivity and increased anxiety.

The Relationship between Lack of Sleep and Panic Attacks

Panic attacks can be discomforting! The common symptoms to recognize are rapid heartbeat, sweetness, and short breath.

As frustrating as it may sound, sometimes panic attacks do not require any triggers. However, the chances of one can be predicted due to insufficient sleep or frequent anxiety attacks.

Panic attacks can supposedly be minimized with adequate sleep, as evidenced by several studies. The Journal of Psychiatric Research provides us with a fascinating insight: those who don’t get enough sleep are more likely to encounter panic attacks than those who get adequate sleep.

To alleviate the provocation of panic attacks spurred by amygdala activity, it’s possible to employ tactics to upgrade sleep hygiene. It’s been discovered via recent studies that inadequate sleep can heighten this activity.

Find the Coping Strategies for “Can Lack Sleep Cause Anxiety and Panic Attacks”

Try implementing sleep-enhancing methods to avoid vulnerability to panic-inducing circumstances.

Stick to a regular sleep schedule: Consider going to bed and waking up simultaneously. Your body’s internal clock will be in better control, and your sleep will improve.

Create a relaxing bedtime routine: Before bed, relax by reading, listening to peaceful music, or taking a warm bath. This may assist in alerting your body to sleep time.

Reduce the consumption of alcohol and caffeine, as it can significantly increase your chances of anxiety and panic attacks. It may also disrupt your sleep pattern, leaving you frustrated most of the time. If you’ve taken note of the problem, take actionable steps to limit your consumption, especially during dinner time.

Practice relaxation techniques: Techniques like progressive muscle relaxation, deep breathing, and meditation can help reduce the risk of anxiety.

Seek professional help: If you’re looking for an answer to “Can lack sleep cause anxiety and panic attacks,” consider seeking the help of a mental health professional. They will best tell you why you’re facing these issues and ways to tackle them.


Yes, it is the case that anxiety and panic attacks can arise due to insufficient sleep. Our mental and physical health is contingent heavily on how we prioritize sleep and daily routine. As this blog extensively elaborates, insufficient sleep elevates the likelihood of experiencing anxiety and panic attacks, so it’s crucial to address this issue.

The significance of maintaining both physical and mental wellness cannot be stressed enough. The effects of insufficient sleep can extend beyond mere tiredness, inducing problems such as immune dysfunction, swelling, and other bodily concerns.

These problems can also create a mess and take a toll to create anxiety and panic attacks. Hence, obtaining adequate rest serves a critical purpose in preserving overall physical and mental welfare. For example, acquiring sleeping habits and sticking to a daily sleeping routine.

  • Sticking to a constant sleeping routine can include the following:
  • Setting a regular bedtime and wake-up time
  • Creating a relaxing bedtime routine
  • Avoiding caffeine and alcohol before bed
  • Creating a comfortable sleep environment.

While it may be quite demanding, it’s also important to exert the right effort to prioritize your sleep schedule. This way, you can significantly improve not just your sleep but your overall health and well-being.

Good sleep may also help prevent panic attacks caused by stress. Finally, it’s time to take action and set things right for yourself. By enhancing our slumber’s quantity and quality, we can undergo beneficial outcomes.

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