Introduction
Many people experience a strange paradox: they feel tired during the day but cannot fall asleep at night. Lying in bed, the body wants to sleep, but thoughts begin to swirl in the mind – about work, problems, the future, or even completely minor things.
This phenomenon is often called the anxiety and insomnia cycle. Anxiety prevents sleep, and poor sleep further intensifies anxiety the next day. This forms a vicious cycle.
In the modern environment, this cycle is further exacerbated by:
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constant flow of information
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phone use before bed
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dopamine overload
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habits that stimulate the brain in the evening
More about how modern stimuli affect the brain is discussed in the article
https://www.protokodas.lt/blogs/dopaminas-ir-smegenys/dopamino-perkrova-nauja-siuolaikine-problema.
To break this cycle, it's important to understand why anxiety and insomnia are so closely related.
Why anxiety and insomnia often go together
The brain cannot be in alert and sleep mode at the same time
When a person experiences anxiety, the brain activates the so-called stress system. The body releases more:
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cortisol
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adrenaline
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noradrenaline
These substances prepare the body for action, not rest.
The problem is that sleep requires a completely opposite process – calming the nervous system.
Therefore, even if you are tired, anxiety can block the onset of sleep.
In the evening, the brain begins to "process" the day
During the day, a person is often busy with:
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work
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social media
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conversations
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tasks
However, in the evening, when everything calms down, the brain begins to analyze the accumulated information.
If there was a lot of stress or unresolved problems during the day, so-called thought rumination occurs – when the same thoughts constantly swirl in the mind.
This process is often associated with:
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anxiety
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burnout
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depression
More about this can be found in the article
https://www.protokodas.lt/blogs/naujienos/depresija-kodel-ji-ateina-kaip-atpazinti-ir-kaip-pradeti-is-jos-islipti.
The role of dopamine in the anxiety and insomnia cycle
Evening stimuli overactivate the brain
One of the most common sources of modern sleep disturbances is dopamine stimulation in the evening.
This can be:
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social media
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YouTube or Netflix
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phone in bed
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games
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pornography
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gambling
All these things strongly activate the dopamine system.
More about this mechanism is written here:
https://www.protokodas.lt/blogs/dopaminas-ir-smegenys/kaip-dopaminas-veikia-musu-smegenis
When the brain receives many dopamine stimuli:
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it becomes more active
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drowsiness decreases
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there is a desire for even more stimulation
This is one reason why people cannot stop scrolling before bed. This phenomenon is discussed in more detail in the article
https://www.protokodas.lt/blogs/telefonas-ir-technologijos/kodel-negalime-nustoti-scrollinti.
Phone use before bed increases anxiety
Phone use before bed causes three problems:
1. Dopamine stimulation
Each new message, video, or notification creates a dopamine surge.
2. Information overload
The brain receives too much information right before bed.
3. Light exposure
Blue screen light suppresses melatonin production.
As a result, a person goes to sleep with an active brain.
More about the effects of phone use can be found in the article
https://www.protokodas.lt/blogs/telefonas-ir-technologijos/priklausomybe-nuo-telefono-kaip-ja-sustabdyti.
Why anxiety intensifies in the evening
During the day, the brain is busy
During the day, our attention is occupied by:
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work
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tasks
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conversations
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information
In the evening, these stimuli decrease.
Then emerge:
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unresolved problems
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emotions
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fears of the future
This is a normal brain process, but if a person is prone to anxiety, thoughts can start looping.
Procrastination and unresolved tasks
Interestingly, anxiety before bed is often caused by postponed tasks.
When a person postpones work during the day, in the evening the brain reminds them of:
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unfinished tasks
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decisions
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responsibilities
This phenomenon is closely related to procrastination. More about this is written in the article
https://www.protokodas.lt/blogs/iprociai/kaip-nustoti-atidelioti-prokrastinacija.
Practical methods to break the anxiety and insomnia cycle
Below are methods based on psychology and neuroscience.
1. The "Thought Dumping" Method
One of the most effective ways to reduce evening anxiety is writing.
30–60 minutes before bed, write down:
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all worries
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tomorrow's tasks
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unresolved problems
This allows the brain to "switch off" the constant reminder of these things.
In psychology, this is called cognitive offloading.
2. Reducing dopamine in the evening
It is important to reduce stimulation in the evening.
It is recommended to:
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turn off your phone at least 60 minutes before bed
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avoid social media
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avoid fast content (shorts, reels, TikTok)
This principle is similar to dopamine regulation, which is discussed here:
https://www.protokodas.lt/blogs/psichologija/kaip-istrukti-is-dopamino-spastu
3. Sleep ritual
The brain likes repetitive signals.
If you repeat the same sequence every evening, the brain starts to associate it with sleep.
For example:
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shower
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reading a book
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dimming the lights
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breathing exercise
After a few weeks, the brain starts to perceive this sequence as a sleep signal.
4. Breathing method to reduce anxiety
One of the simplest methods:
4–7–8 breathing
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Inhale through your nose for 4 seconds
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Hold your breath for 7 seconds
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Exhale for 8 seconds
Repeat 6–8 times.
This method activates the parasympathetic nervous system, which is responsible for calming the body.
5. Limiting stimulation in the evening
In the evening, one should avoid:
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caffeine after 3–4 PM
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intensive work right before bed
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conflicts or emotional discussions
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information overload
The brain needs time to transition from activity to rest mode.
Habits that improve sleep over time
Sleep largely depends on daily habits.
More about this is written in the article
https://www.protokodas.lt/blogs/iprociai/kaip-susiformuoja-iprociai-smegenyse.
The most important habits are:
Consistent sleep schedule
Go to bed and wake up at the same time.
Physical activity
Exercise reduces anxiety hormone levels.
Morning light
Natural light in the morning regulates the circadian rhythm.
Limited screen usage
Especially in the evening.
When anxiety and insomnia can signal a more serious problem
Sometimes insomnia is not just a consequence of bad habits.
It can be related to:
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depression
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anxiety disorders
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addictions
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chronic stress
For example, constant dopamine stimulation from social media can unbalance the brain's system. More about this is written here:
https://www.protokodas.lt/blogs/priklausomybes/priklausomybe-nuo-socialiniu-tinklu-kodel-negalime-nustoti-scrollinti
In such cases, it is important to address not only the sleep problem but also its cause.
How to break this cycle in a few weeks
If we were to highlight the most important principles, they would be:
1. Reduce dopamine stimulation in the evening
Phone, social media, and video content strongly activate the brain.
2. Create an evening ritual
The brain needs clear signals that the day is over.
3. Write down thoughts
This is one of the most effective ways to reduce thought rumination.
4. Address daily stress
If problems accumulate during the day, they will still surface in the evening.
5. Build healthy habits
Habits are one of the brain's strongest mechanisms.
More about changing them is written in the article
https://www.protokodas.lt/blogs/iprociai/kaip-pakeisti-blogus-iprocius-gerais.
Conclusion
Anxiety and insomnia often form a vicious cycle: anxiety prevents sleep, and poor sleep further intensifies anxiety.
In the modern environment, this cycle is further exacerbated by:
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phones
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social media
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dopamine overload
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information overload
However, the good news is that the brain is very plastic. By changing evening habits, reducing stimulation, and applying simple psychological methods, sleep quality can improve in a few weeks.
Most importantly, understand that insomnia is often not just a sleep problem. It is often a signal that the brain is experiencing too much stimulation, stress, or unresolved thoughts.
When these causes are addressed, sleep often resolves naturally.
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