What is Sleep Anxiety: Causes, Symptoms and Treatment

For many people, anxiety affects many aspects of day-to-day life, from work and school to relaxation and hobbies. However, for some of us, anxiety can also affect our sleep. Anxious feelings can disrupt sleep, creating feelings of worry, fear, or apprehension around falling asleep, staying asleep, or sleeping in general. Some people may develop fears or phobias about sleep, fearing that bad things may occur while they sleep and struggle to stay awake rather than sleep. Anxiety linked to sleep can be associated with other sleep disorders or general anxiety. You may also be more vulnerable to anxiety if you have:

• Depression
• Bipolar disorder
• Substance use disorders
• Post-traumatic stress disorder
• Schizophrenia

Anxiety Symptoms

All people feel anxious from time to time. It is a natural part of being human and is part of the fight-or-flight response. When your brain perceives a dangerous situation, the resulting stress triggers the release of hormones that prepare you to react to protect yourself from harm. This creates the feelings of anxiety, such as a pounding heart, deep breathing, and sweating palms. When you have anxiety, however, you might experience that response even in benign scenarios, such as when you are trying to fall asleep. Your fears and worries could leave you fighting back panic instead of relaxing. Anxiety can not only interfere with your ability to relax before bed. It can also interfere with the quality of your sleep.

Symptoms of anxiety can vary but often include:

• An inability to concentrate
• Irritability
• Feeling overwhelmed
• Nervousness or restlessness
• Feelings of impending doom
• Fast heart rate
• Sweating
• Tense muscles
• Trembling
• Rapid breathing
• Digestive difficulties

You might even experience panic attacks at night, which can wake you from sleep.

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Treating Anxiety

Anxiety associated with sleep responds to the same therapies used to address both insomnia and anxiety. You might benefit from addressing sleep hygiene and stress. Cognitive-behavioral therapy can help address specific habits or behaviors that are triggering your anxiety or interfering with healthier sleep habits. Relaxation therapy and stress reduction can help you calm your body and mind and get into a more relaxed state before bedtime.

Improved sleep hygiene is also important. Sleep hygiene refers to specific habits and routines around bedtime that can affect sleep quality and quantity. Specifically, you might need to address the amount of caffeine and alcohol you consume especially in the afternoon and evening. Avoid nicotine and other stimulants, and try to exercise earlier in the day, which can help you feel more tired in the evening. Maintain a regular sleep schedule, even on the weekends. Try not to eat heavy meals or use electronic devices for at least half an hour before you go to bed. Keep your bedroom comfortable, quiet, and dark, and only use your bed for intimacy and sleeping.

While you might not be able to prevent all anxiety surrounding your bedtime routine or sleep, healthy habits can go a long way towards reducing your risk. Eating a nourishing diet, regular exercise, and good sleep habits are all important. Stress management can also play a major role in reducing your risk and helping you get a good night’s sleep.

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Nurturing Sleep

Sleep anxiety, also called somniphobia, can related to a variety of reasons. Some may fear sleep apnea because they believe that they may stop breathing at night. Others might be afraid of sleep paralysis or vivid nightmares. This intense fear of sleep can be distressing.

In other cases, people may start to worry about the quality of their sleep because they become obsessed with the information provided by sleep-tracking apps. In their quest to achieve optimal sleep, they might draw inaccurate conclusions and become more anxious when night time comes. This recent condition, called orthosomnia, can lead to unnecessary worries. A 2017 study concluded that sleep trackers may reinforced anxiety related to sleep.

A prolonged lack of sleep can have significant consequences for your physical health and emotional wellbeing. If you find that you are consistently struggling with anxiety about sleep, it is important to seek help. The right treatment plan can help you get the rest you need. Contact us today to learn more about sleep disorders or to download our app for relaxation and peace of mind.