How to stop yourself overthinking when all you want to do is sleep

at a reasonable time.

I'll be knackered, but my brain won't switch off, and I'll end up lying there wide-eyed in the dark, trying to count sheep.

two weeks ago.

As I've long been familiar with sleep problems, dozing off having been a persisting challenge for me, it's perhaps no surprise it took some time for the link to sink in that the tight sensation I've been experiencing in my chest is connected to my brain's failure to shut down properly at night.

Although I haven't received an official diagnosis, it appears that I might be experiencing anxiety, and the descriptions of 'high-functioning' anxiety that I've come across online do seem to fit to some extent – although some medical professionals express reservations about the term's usage.

What impact does high-functioning anxiety have on sleep and how can it affect it?

There are no universally accepted diagnostic criteria for high-functioning anxiety, and many health professionals would potentially doubt whether it exists independently, but most agree that despite continuously high levels of generalised anxiety, certain individuals can still perform their daily tasks with ease.

Although anxiety like this isn’t crippling, he says, ''The worry, fatigue, sleep loss, feelings of anger, etc will ultimately strip even the most robust campaigner.'

The issue with anxiety swinging unobtrusively is that a lot of folks might not even acknowledge that they are dealing with it, and anxiety, whether it is the high-functioning kind or plain anxiety, can be a major factor contributing to sleep troubles.

We can only sleep when we are completely worn out (and therefore unable to worry!) or sufficiently at ease.

‘Stress will delay our sleep as we become too riled up to unwind.’

The AI assistant told Vivid Bulletin.co.uk that anxious thoughts 'throw the stress response into high gear, which overpowers the body's natural sleep drive, a survival mechanism that's absolutely crucial.'

To put it simply, if our body believes we're in peril (which is what anxiety fundamentally is), it'll prevent us from sleeping for sensible reasons, even when there's no genuine threat.

The issue lies in the fact that poor sleep quality can actually give rise to feelings of anxiety, which in turn can perpetuate a seemingly endless cycle.

Professor Groeger said: 'Following a stressful day, and a petite or interrupted night's sleep, we will perform less effectively.'

‘Our focus will be less keen, our patience more strained, and the effort required will be higher.’

‘We will become more appreciative of, possibly find it harder to pardon, what we perceive as ‘flaws’ in others, such as setbacks we envisage.’

The added anxiety of all this might then make it even more difficult to sleep the next night, and so on.

This will be even more concerning if we try to alleviate our anxiety and irritability with caffeine or excessive food and sugar, Professor Groeger notes.

and sleep better

So, how do we break this cycle of chronic over-thought, anxiety and insomnia that seems to never end?

Professor Groeger recommends writing in a journal or discussing your concerns with someone you trust before you go to sleep, so as not to take your worries to bed with you.

He says, reflect on what worked out well during the course of the day.

‘If you can’t think of anything, think of a previous day,’ he suggests instead.

Lastly, aim to sidestep stressful and anxiety-provoking situations if at all possible, forego that final glass of alcohol, limit your caffeine intake and make sure to get some exercise, preferably outdoors and earlier in the day.

‘First and foremost,’ says Professor Groeger, ‘seek professional help and the support of those who care for you deeply.’

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