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Medically reviewed by:
Dr. Shiyan Ooi
,
School of Medical Sciences, University of Manchester
Sleep anxiety is a frustrating condition that prevents millions of people from getting the rest they need. Whether it's an overwhelming fear of not falling asleep, racing thoughts at bedtime, or frequent nighttime awakenings, sleep anxiety can significantly impact overall health and well-being.
Fortunately, science-backed techniques can help you break free from the cycle of sleep-related stress. In this guide, we'll explore the causes of sleep anxiety, its effects on the body, and the best evidence-based solutions to overcome it.
Sleep anxiety, also known as somniphobia, is the excessive worry about falling or staying asleep. This fear can become a self-fulfilling prophecy, making sleep even more elusive.
Understanding what triggers your sleep anxiety is the first step toward resolving it. Read more about anxiety and sleep disorders.
When anxiety prevents restful sleep, it activates the body's stress response, leading to a cycle of poor sleep and increased stress. Over time, this can contribute to:
CBT-I is the gold standard for treating sleep anxiety. It helps reframe negative sleep thoughts and build healthier sleep habits. Learn how CBT-I can improve sleep.
Deep breathing, meditation, and progressive muscle relaxation can activate the body's relaxation response, reducing nighttime anxiety.
Going to bed and waking up at the same time every day helps regulate your body's internal clock and reduces sleep-related stress.
Limit caffeine, alcohol, and screen exposure before bed to prevent overstimulation of the nervous system. Read about sleep hygiene best practices.
Writing down worries before bedtime can help offload anxious thoughts and create mental clarity.
At Sleep Reset, we provide expert-designed, non-medication solutions to help you overcome sleep anxiety and achieve better rest. Our program incorporates CBT-I, relaxation techniques, and personalized sleep coaching.
Struggling with sleep anxiety? Take our sleep quiz to find a customized plan that works for you.
Sleep anxiety can be overwhelming, but with the right strategies, you can break free from the cycle of restless nights. Managing stress, following a structured sleep routine, and using evidence-based techniques like CBT-I can help you achieve the deep, restorative sleep you deserve.
If you're looking for expert guidance, Sleep Reset offers personalized solutions to help you improve sleep naturally.
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.
