Political Anxiety and Insomnia: How to Rest When the World Feels Restless

April 2, 2025

As a sleep therapist in the DC Metro area, I have a unique perspective on how politics affects our mental health. Here in Washington, politics isn’t just something that happens on TV—it’s woven into the fabric of our community.

Many of my clients work in politics, government, or adjacent fields, and even those who don’t often feel the weight of political events more acutely simply because of our proximity to the epicenter of national decision-making.

More and more clients are coming to me with sleep issues directly tied to their concerns about our political climate. Yet, paradoxically, I’ve noticed many people hesitating to begin therapy during these uncertain times. There’s a palpable reluctance to start something new when anxiety about job security and benefits looms large. The very uncertainty that makes therapy so valuable right now is creating barriers to seeking help.

If you’ve ever found yourself wondering, “Why can’t I sleep when thinking about politics?” or “How do I stop worrying about politics?”, you’re not alone.

This moment of heightened anxiety is exactly when therapeutic support and strategies can be most helpful.

At DC Metro Therapy, I’ve observed political anxiety becoming a significant factor disrupting sleep patterns and overall well-being for many Americans. Postponing therapy now can lead to worsening insomnia, increased anxiety, and potential long-term health consequences that become more challenging to address the longer they persist. Investing in your mental health during turbulent times isn’t a luxury, it’s essential maintenance for your most valuable resource.

The Politics-Insomnia Connection

What makes political anxiety particularly disruptive to sleep? When we’re worried about political issues, our bodies respond physiologically. Political anxiety triggers the body’s stress response, releasing cortisol and adrenaline precisely when you should be winding down. This biological reaction creates a perfect storm for insomnia: racing thoughts, physical tension, and disrupted sleep cycles that leave you feeling exhausted and even more vulnerable to stress the next day.

This creates a troubling cycle. Poor sleep weakens emotional regulation, making political news feel even more threatening, which further disrupts sleep. Breaking this cycle requires addressing both the anxiety and the sleep disruption simultaneously.

When Politics Makes You Depressed

“The state of our country makes me depressed” has become a common refrain I hear in my therapy sessions. This sentiment reflects a phenomenon we now recognize as political stress syndrome—a collection of symptoms including anxiety, depression, and sleep disturbances directly tied to political events and discourse.

According to the American Psychological Association, nearly 70% of Americans identify politics as a significant source of stress in their lives. This stress doesn’t merely disappear when it’s time for bed—instead, it often intensifies in the quiet hours when other distractions fade away.

Balancing Awareness with Wellbeing

At DC Metro Therapy, our approach to political anxiety emphasizes balance. I often tell my clients, “It’s about trying to find a balance to express your feelings about it—acknowledge anger, frustration, sadness, grief, or helplessness—while also giving ourselves some distance from it.”

This balance is crucial for both mental health and sleep quality. Complete avoidance isn’t the answer, but neither is constant immersion in political news.

Practical Strategies for Political Anxiety and Better Sleep

1. Schedule Your Worry Time

I advise my clients to set aside a specific time—preferably not close to bedtime—to engage with political news, discuss issues with friends, or take action through volunteering or advocacy. Then, give yourself permission to step away.

For example, you might decide to dedicate 30 minutes each morning to reading news and sending emails to representatives, but then deliberately shift to work and family activities for the rest of the day. When one of my clients introduced this structure, she noticed improved sleep because she carried fewer political worries into her evening routine.

2. Create a Politics-Free Bedtime Routine

Your bedroom should be a sanctuary from the world’s problems:

Establish a 60-90 minute buffer between news consumption and sleep
Replace evening news browsing with calming activities like reading fiction, a light-hearted show, or meditation
Keep phones and other devices out of your bed to avoid late-night headline checking

3. Keep Sleep Consistent

Maintaining regular sleep patterns can help your body better manage stress:

Wake up at the same time every day, including weekends
Get morning sunlight within 30-60 minutes of waking to regulate your circadian rhythm
If you can’t fall asleep after 20 minutes, get out of bed and do something relaxing until you feel sleepy
Limit caffeine after noon and avoid alcohol close to bedtime. Both can disrupt sleep quality

4. Practice Mindful Engagement

At DC Metro Therapy, we emphasize the mind-body connection in addressing anxiety:

Notice physical sensations when discussing politics
Practice deep breathing when you feel tension rising
Use grounding techniques to stay present rather than catastrophizing about potential futures

5. Find Balance in Your Information Diet

When clients tell me they’re overwhelmed by political thoughts, I remind them to “Let yourself think about it, but let yourself also be present with your family or friends doing things that you enjoy.”

Consider:

Setting limits on news consumption
Following a diverse range of thoughtful sources rather than the most alarming voices
Balancing political content with other interests and positive news

6. Connect with Community

Feeling isolated in your political anxiety often makes it worse. Finding others who share your concerns—but in a constructive rather than negative way—can help process difficult emotions.

I’ve found that professional support can be invaluable when helping people navigate these complex emotions. Many clients express relief just knowing they’re not alone in their political anxiety.

Post-Election Anxiety: A Special Challenge

Many of my clients experience heightened anxiety after elections, regardless of outcomes. This post-election stress can be particularly challenging for sleep.

If you’re experiencing anxiety after an election, remember that:

Intense emotional reactions are normal and shared by many
This moment, no matter how difficult, is temporary – political landscapes continually evolve
Your personal sphere of influence remains important

Self-care becomes even more crucial during these periods

When to Seek Professional Help

Political anxiety crosses into concerning territory when it:

Persistently interferes with sleep for weeks
Significantly impacts daily functioning
Leads to hopelessness or despair
Strains important relationships

At DC Metro Therapy, our goal is to support you as long as you need to achieve your goals so you can get back to living your life. We specialize in evidence-based approaches like CBT-i (Cognitive Behavioral Therapy for Insomnia), mindfulness techniques, and other modalities specifically designed to address the intersection of anxiety and sleep problems.

A Final Thought

Politics matters—it shapes our world in profound ways. But I always remind my clients, “This is a part of your life. It’s not your whole life.” Finding that balance allows us to stay engaged as citizens while protecting our mental health and sleep.

Living and working in the Washington DC area gives me a front-row seat to how political stress affects people across the spectrum. I see government employees, political staffers, nonprofit workers, and engaged citizens from all walks of life struggling with similar challenges. What I’ve learned is that we all deserve peaceful sleep, regardless of our political views or how closely our work connects to the political sphere.

Using these strategies regularly can help you sleep better, even when politics has you worried. Finding balance is important – stay informed about what matters to you, but also protect your mental health. What works best will be different for everyone, but these proven approaches can help you get started.

Take the First Step Toward Better Sleep

When your mind is racing about the latest political drama, sleep can feel impossible. That’s why I created the Sleep Diary Calculator. It’s designed to help you find your ideal sleep schedule based on your unique patterns and needs.

Over the course of 7 days, you’ll:

Record your sleep patterns
Receive daily expert tips and guidance straight to your inbox
Get personalized insights about your ideal sleep schedule
Learn science-backed strategies that actually work

You can take control of your sleep and start breaking the cycle of political anxiety and insomnia. The Sleep Diary Calculator is perfect for anyone dealing with inconsistent sleep—whether caused by political stress, shifting routines, or difficulty maintaining a regular schedule.

GET THE SLEEP DIARY CALCULATOR

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