Allows us to better understand your problem
Sleep through the nightFall asleep fasterSleep without pills
Medically reviewed by:
Dr. Shiyan Ooi
,
School of Medical Sciences, University of Manchester
Sleep anxiety is a growing concern for many people. If you've ever found yourself lying awake, worrying about the inability to fall asleep or stressing over the consequences of poor sleep, you are not alone. This frustrating cycle can create a self-perpetuating loop where anxiety itself becomes the reason for continued sleeplessness. Understanding why sleep anxiety happens and learning how to effectively calm your mind can transform your sleep experience and overall well-being.
In this article, we'll explore the root causes of sleep anxiety, its impact on your body, and actionable strategies to reduce nighttime stress and improve your sleep.
Sleep anxiety, also known as somniphobia, is the fear of not being able to sleep or the stress associated with bedtime. It can lead to chronic sleep deprivation, daytime fatigue, and a decline in overall mental health. The more a person focuses on trying to fall asleep, the harder it often becomes.
Research shows that sleep anxiety often coexists with conditions like generalized anxiety disorder, post-traumatic stress disorder (PTSD), and obsessive-compulsive disorder (OCD). Learn more about the link between anxiety and sleep disorders.
One of the biggest triggers for sleep anxiety is the fear of not being able to fall asleep. This fear activates the body's stress response, making relaxation more difficult.
People with high levels of anxiety often struggle with overthinking. Nighttime becomes a period where worries, to-do lists, and negative thoughts intensify, preventing relaxation.
Stress and anxiety increase cortisol levels, the body's primary stress hormone. High cortisol before bedtime can lead to hyperarousal, making it difficult to transition into sleep.
Repeated nights of struggling to sleep can create negative associations with bedtime. Instead of feeling relaxed, individuals develop an anticipatory fear that reinforces the sleep-anxiety cycle.
Factors like late-night screen use, irregular sleep schedules, and excessive caffeine intake can make it harder for the body to transition into rest, further exacerbating sleep anxiety. Improve your sleep hygiene.
When anxiety disrupts sleep, it creates a chain reaction that negatively impacts physical and mental health:
Chronic sleep anxiety has been linked to an increased risk of depression and cognitive decline. Read about sleep, anxiety, and mental health.
CBT-I is the most effective treatment for sleep anxiety. It helps individuals reframe negative thoughts about sleep and adopt healthier sleep behaviors. Learn more about CBT-I.
Practicing deep breathing, progressive muscle relaxation, and meditation before bed can lower stress hormones and prepare the body for rest.
Blue light from screens suppresses melatonin, making it harder to sleep. Try reducing screen time an hour before bed. Understand the effects of blue light on sleep.
Engaging in calming activities before bed, such as reading or listening to soothing music, signals the brain that it's time to wind down.
Writing down worries and concerns before bedtime can help declutter the mind and prevent nighttime overthinking.
For individuals struggling with persistent sleep anxiety, guided programs like Sleep Reset provide structured, non-medication solutions to help retrain the brain for better sleep. Take our sleep quiz to get started.
At Sleep Reset, we help individuals overcome sleep anxiety with science-backed solutions. Our expert-designed program incorporates CBT-I, guided relaxation, and personalized coaching to help you achieve long-term sleep success without medication.
If you're tired of struggling with sleep anxiety, take our free sleep quiz and start your journey toward better sleep today.
Sleep anxiety is a challenging but treatable condition. By understanding its causes and implementing science-backed strategies, you can calm your mind, break the cycle of sleep-related stress, and finally achieve the restful sleep you deserve.
Prioritizing long-term solutions, such as CBT-I and structured sleep programs, will lead to lasting improvements in sleep quality and overall well-being.
Dr. Shiyan Ooi
Dr. Shiyan Ooi is a medical doctor with over a decade of experience treating patients with chronic conditions. She graduated from the University of Manchester with a Bachelor of Medicine and Surgery (MBChB UK) and spent several years working at the National Health Service (NHS) in the United Kingdom, several Singapore government hospitals, and private functional medicine hospitals. Dr. Ooi specializes in root cause analysis, addressing hormonal, gut health, and lifestyle factors to treat chronic conditions. Drawing from her own experiences, she is dedicated to empowering others to optimize their health. She loves traveling, exploring nature, and spending quality time with family and friends.
