The Sleep-Anxiety Connection: Breaking the Vicious Cycle

Let’s just say it—being a woman in 2025 is a lot. Between managing the never-ending to-do list, trying to stay somewhat sane, and occasionally remembering to drink water and blink, it’s no wonder so many of us are lying awake at 2 a.m., brains buzzing like a broken vending machine.

If you’ve ever felt like your brain suddenly decides to throw a mental rave party the moment your head hits the pillow—hi, welcome. You’re not broken. You’re not alone. And you’re definitely not the only one caught in the miserable cycle of stress, anxiety, and sleepless nights.

Let’s talk about that cycle. And more importantly, how to break it.

Anxiety makes it hard to sleep. Lack of sleep makes anxiety worse. Coolcoolcool. This feedback loop is one of the most frustrating (and common) experiences women report when it comes to their mental health. In fact, women are twice as likely to be diagnosed with an anxiety disorder compared to men (1).

And here’s the kicker: poor sleep doesn’t just make you tired. It can impact your emotional regulation , stress response , hormonal balance , and even immune function . So yeah, when your sleep is off, everything feels off.

Here’s a quick breakdown of the science:

• Cortisol , aka the stress hormone, naturally drops in the evening to help your body wind down. But if you’re anxious, that drop doesn’t happen—or worse, you get a second spike at night (hello, second wind at 11 p.m.).
  
  

• Your nervous system stays stuck in “fight or flight” mode, making it nearly impossible to drift into that deep, dreamy REM sleep your body craves.
  
  

• As your sleep quality declines, so does your body’s ability to regulate emotions, keep hormones in check, and calm your nervous system (2). And just like that, you’re back on the anxiety-insomnia hamster wheel.

There are a few reasons why women are especially prone to this cycle:

• Hormonal fluctuations throughout the menstrual cycle, pregnancy, postpartum, and perimenopause can all affect sleep and mood (3). Fun, right?
  
  

• Women are more likely to carry the invisible labor of emotional caretaking—at home, at work, in relationships (4). That emotional load doesn’t clock out when your head hits the pillow.
  
  

• Societal pressure to “do it all” makes us more likely to internalize stress or push through exhaustion instead of addressing the root issue.
  
  

TL;DR: We’re not imagining it. The odds are kinda stacked.

You can’t out-willpower anxiety or force yourself to sleep better. But you can support your body and nervous system in ways that make it easier to rest.

Here are some real-world, actually-doable tips:

Think of it as a wind-down ritual, not a chore. Whether it’s a hot shower, gentle stretches, or watching TikToks of baby goats—if it helps you feel calm, it counts.

Supplements like magnesium , adaptogens (like ashwagandha), and L-theanine have been shown to help calm the nervous system and support sleep quality. Just make sure they’re clean, high-quality, and formulated with women’s needs in mind.

• Saffron can help improve sleep quality and support stress management (5).

• Magnesium has been shown to improve sleep efficiency and reduce cortisol levels (6).

• L-theanine promotes relaxation without sedation—perfect for anxiety-fueled minds (7).

(Cough cough, we might know a brand…Have you met Miss Bliss?)

That late-night scroll session may feel like self-care, but it’s actually spiking your cortisol and messing with your melatonin. Try a screen curfew 30–60 minutes before bed, and swap your phone for something analog—like journaling, reading, or doing literally nothing. Permission granted.

No, really. Slow, intentional breathing (especially through the nose) activates your parasympathetic nervous system—aka your body’s “rest and digest” mode. Try box breathing (inhale 4, hold 4, exhale 4, hold 4) or a guided meditation before bed.

Whether it’s therapy, a trusted friend, or a Reddit thread that makes you feel seen—don’t go it alone. Stress loves silence. Connection is its antidote.

• Don’t blame yourself. Your sleep isn’t bad because you are bad at sleeping.

• Don’t default to wine-as-sleep-aid. It can disrupt REM sleep and actually worsen anxiety long-term (8). She’s Sleepy is a perfect mocktail alternative!

• Don’t compare. Everyone’s nervous system is different. What works for your friend might not work for you—and that’s okay.

We’ve been taught to wear our exhaustion like a badge of honor. But listen—burnout isn’t a personality trait, and you don’t have to earn your rest. You’re allowed to prioritize your mental health, to need sleep, and to ask for support without shame.

And if you’re feeling stuck in the cycle of anxiety and sleep struggles, you don’t have to power through alone. Legendairy Milk is in your corner with science-backed support and zero judgment. Because real wellness doesn’t mean being perfect—it means being supported.

You’ve got this. And we’ve got you.

1. Anxiety & Depression Association of America. (2022). Facts & Statistics. Retrieved from https://adaa.org/understanding-anxiety/facts-statistics
2. https://pmc.ncbi.nlm.nih.gov/articles/PMC7181893/
3. https://pmc.ncbi.nlm.nih.gov/articles/PMC4327930/
4. https://pmc.ncbi.nlm.nih.gov/articles/PMC8223758/
5. https://pmc.ncbi.nlm.nih.gov/articles/PMC10357048/
6. Abbasi, B., Kimiagar, M., Sadeghniiat, K., Shirazi, M. M., Hedayati, M., & Rashidkhani, B. (2012). The effect of magnesium supplementation on primary insomnia in elderly. Journal of Research in Medical Sciences, 17(12), 1161.
7. Frontiers in Nutrition. (2021). Effects of L-Theanine on Stress-Related Symptoms and Cognitive Functions in Healthy Adults. Retrieved from https://www.frontiersin.org/articles/10.3389/fnut.2021.601499/full
8. https://pmc.ncbi.nlm.nih.gov/articles/PMC2775419/