Understanding sleep anxiety and its impacts on your overall health and wellbeing is crucial. In this article, we delve into its causes, symptoms, and treatments, and how to improve your sleep quality using proven psychological therapies and healthy sleep habits.

Key takeaways

• Sleep anxiety, a common feature of insomnia, involves fear or worry about sleeping and its potential consequences.
• Chronic anxiety may lead to consistently elevated levels of stress hormones that make it difficult for your body to relax and fall asleep.
• Cognitive-behavioural therapy (CBT) and healthy sleep habits are effective ways to treat sleep anxiety.
• If sleep anxiety persists, it's important to consult with your doctor and/or psychologist.

Sleep anxiety, a complex and multidimensional issue, is more common than many may realise. It is intricately intertwines with our mental and physical health, affecting a large number of people globally.

The complexity of sleep anxiety lies in its ability to influence and be influenced by other health conditions, notably chronic anxiety and insomnia. It's not simply a matter of not being able to fall asleep; it can extend into a web of fears about sleep itself and its potential consequences.

What is sleep anxiety?

Sleep anxiety, often intertwined with insomnia, signifies a state of worry or fear about the process of going to sleep or the potential adverse events that may occur during sleep. Less common yet prevalent forms include sleep phobias where individuals may believe that dangerous situations could arise while they are asleep or perceive the need to stay alert and vigilant.

Feeling anxious or fearful is a natural human response to danger. However, chronic anxiety involves constant tension and worry, which can infiltrate daily situations such as going to work or trying to sleep. Some individuals may even experience nocturnal panic attacks — intense surges of fear that strike unexpectedly at night, making sleep even more daunting.

Anxiety disorders and insomnia often coexist, creating a troubling cycle. For instance, worrying thoughts may keep you awake, or you might fear that inadequate rest would hinder your coping ability for the next day's challenges.

What causes sleep anxiety?

The exact cause of anxiety itself remains unclear. It is believed that it may stem from a combination of factors such as genetic predispositions, familial history, and encounters with adverse life events. Certain health issues and medications may further exacerbate or contribute to the manifestation of anxiety symptoms.

In terms of anxiety and sleep, chronic anxiety can lead to persistently high levels of stress hormones around bedtime, hindering your body's ability to relax and causing difficulty in falling asleep. It may also provoke anxiety-inducing thoughts that keep you awake at night.

Simultaneously, lack of sleep can trigger or exacerbate anxiety disorders. Studies have shown that individuals predisposed to anxiety are particularly susceptible to the effects of inadequate sleep. This sleep deprivation can then incite symptoms associated with anxiety, creating a vicious cycle.

Symptoms of sleep anxiety

Sleep anxiety can manifest through a variety of symptoms. Some of the most common sleep anxiety symptoms include:

• Difficulty falling asleep
• Waking frequently throughout the night
• Mind racing, or worry thoughts
• Restlessness when trying to sleep
• Feeling anxious about sleep
• Nocturnal panic attacks
• Fatigue during the day
• Irritability and mood changes

These symptoms can significantly impact an individual's quality of life. It's crucial to seek professional help if you or someone you know is experiencing these symptoms regularly.

Treatment approaches for sleep anxiety

There are many strategies available to combat sleep anxiety and those racing thoughts. Cognitive behavioural therapy (CBT) and healthy sleep habits are considered to be effective strategies to manage sleep anxiety. Medical interventions may also be necessary in some instances.

CBT is a form of psychological treatment that helps modify behaviour by changing thought patterns. In the context of sleep anxiety, it can aid in avoiding triggers, understanding the interplay between sleep and anxiety, and reforming unhelpful perceptions about sleep.

Additional techniques like relaxation skills and biofeedback may also be beneficial to counteract the stress and tension associated with sleep anxiety and insomnia. Common techniques include deep breathing, mindfulness and meditation.

Adopting healthy sleep habits can also significantly improve anxiety at night. Here are some tips:

• Limit fluid intake before bed, especially alcohol
• Engage in relaxing evening activities like meditation
• Limit caffeine consumption
• Go to bed only when you feel sleepy and maintain a regular sleep-wake schedule
• If you're unable to sleep within 20 minutes, get out of bed and return when you're sleepy
• Keep your bedroom dark, cool, and quiet
• Refrain from watching television or working in bed
• Avoid using electronic devices at least two hours before bedtime
• Try not to eat dinner within two hours of going to bed

If you're experiencing persistent sleeping problems and/or sleep anxiety, consult with your doctor, psychologist or sleep specialist. They can rule out underlying medical conditions and guide you in treating insomnia and sleep anxiety.

Vively, a metabolic health app, can also support people in improving their sleep by helping them maintain better glucose control. Consistent glucose levels contribute to steady energy supplies, which in turn, supports a healthier sleep cycle.

Remember, with the right help and strategies, sleep anxiety can be managed effectively, paving the way for restful nights and energised days.