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What is Sleep Anxiety?

Sleep anxiety is a feeling of fear or stress about falling asleep or staying asleep. Sleep is vital to our mental and physical health. Without a good night’s sleep, you may find yourself struggling with mental health disorders such as anxiety are closely intertwined. One can often make the other worse, so it can feel like a never-ending cycle. Good news, sleep anxiety is common and treatable. You can overcome it.

What is Sleep Anxiety 

Sleep anxiety is a feeling of fear or stress about falling asleep or staying asleep. People with sleep anxiety may think something bad will happen to them while they sleep, or that they shouldn’t sleep because they need to stay alert and watchful. Some people also have a distinct phobia, or fear, about sleep called somniphobia. Sleep problems and mental health disorders such as anxiety are closely intertwined. If you have a sleep anxiety, you might feel anxious or fearful before bed because you’re afraid you won’t get the rest you need. It can feel like a never-ending cycle. But anxiety and sleep problems are both treatable.

Symptoms of sleep anxiety

Symptoms of sleep anxiety can vary from person to person, but the common thread is experiencing anxiety at night. These symptoms may include the following and occur at or during bedtime or when you anticipate going to sleep:

  • physical: fast heart rate, palpitations, shortness of breath, rapid breathing, chest pain, dizziness, sweating, nausea, shaking
  • cognitive: fear of losing control, physical injury, or negative evaluation from others; frightening thoughts, altered sense of reality, confusion, poor concentration
  • behavioral: bedtime avoidance, pursuing safety reassurance, agitation, pacing, freezing
  • affective: nervousness, tension, feeling frightened, edginess, impatient, frustrated
  • sleep: trouble falling or staying asleep, tossing and turning, inability to get comfortable, avoiding sleep

When you lie awake at night, it is prime time for thoughts of worry to enter your mind since distractions are minimal. During this time, poor sleepers are more likely to engage in negative thoughts, and they remain active much longer than those who sleep well. Anxiety is a feeling of worry and unease. It’s normal to experience anxiety occasionally in response to fearful or stressful situations. People who are plagued with worry often ruminate about their concerns in bed, and this anxiety at night can keep them from falling asleep. Distress about falling asleep can itself complicate matters, creating a sleep anxiety that reinforces a person’s sense of dread and preoccupation. Anxiety can create challenges to healthy sleep schedules and routines.

What Happens When Anxiety Interrupts Sleep?

When anxiety causes inadequate sleep, it can go beyond the tiredness of a regular all nighter. Anxiety can be a trigger for sleep deprivation, creating a vicious cycle that can further affect your sleep pattern. While the impact of sleep anxiety is largely individual, some common effects of sleep anxiety include:

  • Negatively impacts your mood
  • Leads to poor performance at work or school
  • Disrupts learning and attention
  • Increases chance of depression
  • Reduces cognitive reaction times 

In addition to mental health issues, those with sleep disorders can be at risk for other health problems, including heart disease, high blood pressure, stroke, diabetes, and obesity. 

Tips to promote sleep 

A key part of combating sleep anxiety is learning to manage your dread and altering your perspective on what could happen. You may want to speak with a sleep specialist or therapist about cognitive behavioral therapy and other techniques. Making lifestyle changes can create an overall sense of well-being that promotes sleep and may help a person reduce their anxiety levels. To prevent sleep anxiety you can take some simple steps to reduce your anxiety levels and create an environment that is optimal for quality sleep. To reduce anxiety and stress:

  • Meditate. Focus on your breath breathe in and out slowly and deeply and visualize a serene environment such as a deserted beach or grassy hills 
  • Exercise. Regular exercise is good for your physical and mental health. It provides an outlet for frustrations and releases mood-enhancing endorphins. Yoga can be particularly effective at reducing anxiety and stress.
  • Prioritize your to-do list. Spend your time and energy on the tasks that are truly important, and break up large projects into smaller, more easily managed tasks. Delegate when you can.
  • Play music. Soft, calming music can lower your blood pressure and relax your mind and body.
  • Get an adequate amount of sleep. Sleeping recharges your brain and improves your focus, concentration, and mood.
  • Direct stress and anxiety elsewhere. Lend a hand to a relative or neighbor, or volunteer in your community. Helping others will take your mind off of your own anxiety and fears.
  • Talk to someone. Let friends and family know how they can help, and consider seeing a doctor or therapist.

Speak with a doctor.

If you experience anxiety symptoms consistently, you may want to visit your doctor for a formal diagnosis. Anxiety can damage your body physically and mentally, so it’s best not to ignore the signs. When you speak with your doctor, they will ask you about your symptoms, how long they’ve been going on, and any current medications or supplements you’re taking.

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