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The Complete Guide to Overcoming Sleep Anxiety

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March 13, 2025

The Complete Guide to Overcoming Sleep Anxiety: From Science to Solutions

Medically reviewed by: 

Dr. Shiyan Ooi

School of Medical Sciences, University of Manchester

Introduction

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.

What Is Sleep Anxiety?

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.

Common Symptoms of Sleep Anxiety

           
  • Difficulty falling asleep due to excessive worry
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  • Frequent nighttime awakenings
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  • Rapid heartbeat, sweating, or shortness of breath at bedtime
  •        
  • Fear of the consequences of poor sleep
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  • Daytime fatigue due to restless nights
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Understanding what triggers your sleep anxiety is the first step toward resolving it. Read more about anxiety and sleep disorders.

How Sleep Anxiety Affects Your Body

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:

           
  • Elevated cortisol levels, making it harder to relax
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  • Increased risk of chronic conditions like heart disease and diabetes
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  • Weakened immune function
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  • Greater susceptibility to mood disorders like depression
  •    

How to Overcome Sleep Anxiety

1. Cognitive Behavioral Therapy for Insomnia (CBT-I)

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.

2. Relaxation Techniques

Deep breathing, meditation, and progressive muscle relaxation can activate the body's relaxation response, reducing nighttime anxiety.

3. Establish a Consistent Sleep Routine

Going to bed and waking up at the same time every day helps regulate your body's internal clock and reduces sleep-related stress.

4. Avoid Sleep Disruptors

Limit caffeine, alcohol, and screen exposure before bed to prevent overstimulation of the nervous system. Read about sleep hygiene best practices.

5. Journaling

Writing down worries before bedtime can help offload anxious thoughts and create mental clarity.

Better Sleep with Sleep Reset

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.

Conclusion

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.