Sleep Anxiety: What It Is and What You Can Do About It

Sleep anxiety is a fear of going to sleep that manifests when it’s time to go to bed. You may feel anxious about not being able to fall asleep or about not being able to stay asleep once you do fall asleep.

You may be afraid you’ll have nightmares, or that something bad will happen to you while you are asleep so you need to stay awake to prevent it from happening. It can also be a form of performance anxiety where you fear that you won’t be able to get enough hours of sleep to be able to function properly the next day.

Helpful techniques for overcoming sleep anxiety.

Create a healthy sleep environment. 

Tidy your sleep space so you are not surrounded by clutter. Put your cell phone and/or tablet in a separate room an hour before you go to bed. Make sure your room is dark, cool, and quiet.

Adjust your sleep habits.

Establish a consistent sleep schedule of going to bed at the same time every night and getting up at the same time every morning, including weekends. Avoid napping during the daytime. Avoid large meals, caffeine, or alcohol in the evening. Stop using electronics an hour before bedtime.

Set a bedtime routine. 

Take time to unwind before going to bed. A set relaxing bedtime routine that you follow every night such as reading a book, listening to calming music, taking a warm bath, and/or saying prayers, will cue your body that it is time to go to sleep.

Stay physically active. 

Studies have shown that regular exercise can help improve sleep and reduce symptoms of anxiety. Just don’t exercise too close to bedtime or you may be too energized to sleep.

Get some sun. 

Spending daily time outside in the sunlight, especially early in the day, has been shown to help reinforce your body’s circadian rhythm. This is the internal clock that controls your sleep and wake cycle.

Use relaxation techniques. 

Using relaxation techniques such as deep breathing, progressive muscle relaxation, and guided imagery can have a calming effect on your nervous system. These techniques quiet your thoughts, help you relax, lull you to sleep, and improve the quality of your sleep.

Don’t lie awake for more than twenty minutes. 

Staying in bed tossing and turning for over twenty minutes while trying to force sleep to come can make your sleeplessness worse. Get out of bed and do something relaxing like reading until you start to feel tired, and then get back into bed.

Be patient and consistent. 

It may take time for these techniques to be effective and for your sleep to get back on track, so it is important to be patient and persistent. Hang in there, celebrate the small victories, and don’t give up.

Consider counseling.

An important part of overcoming sleep anxiety is altering your perspective regarding your specific fears. A trained mental health professional can help you get to the root cause of your sleep anxiety and develop coping mechanisms that address your unique needs and circumstances.

If you have questions about this article on sleep anxiety or need more help than it could provide, set up an appointment with one of the faith-based counselors in our online directory at Texas Christian Counseling. Please don’t hesitate to give us a call so we can help you with your sleep anxiety.