Sleep anxiety: why you get anxious at night (and what to do)
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Too anxious to sleep? You're not alone. We explore all things sleep anxiety — what it is, what causes it, and techniques to help you overcome anxiety at night.
Stress and anxiety often feed off each other, especially when it comes to sleep. But sleep anxiety isn’t worrying about sleep, or at least not in this case. The sleep anxiety we’re referring to here is related to the specific fear that your own worry will prevent you from sleeping. These worries can compound causing physical tension that makes falling asleep even harder.
It's a vicious cycle. Anxiety creates worry about not sleeping, which makes sleep more elusive, which makes you worry more, which makes you sleep less. By recognizing this pattern, you can take steps to find calm at night.
Sleep anxiety: what is it, and what does it feel like?
Sleep anxiety is sadly a common issue, and it’s most often a manifestation of underlying anxieties and stresses that become amplified when the distractions of the day fade away.
This agonizing form of insomnia can appear in various ways:
Your mind races with thoughts about work, relationships, health, and family.
You feel fidgety and agitated, unable to get comfortable, restlessly tossing and turning.
Your body tenses up, jaw clenching, muscles stiff with stress you don't even realize you're holding.
Ultimately, you end up obsessing over the consequences of lost sleep - tomorrow's performance at school or work, or missing out on life.
This nightly strain quickly becomes exhausting. Sleeplessness leads to daily fatigue, affecting work, relationships, and overall wellbeing.
What is somniphobia?
Some people have a distinct phobia, Somniphobia, which is also referred to as “sleep anxiety.” Somniphobia is the fear of falling asleep or the fear of what might happen during sleep. It can stem from nightmares, sleep paralysis, or traumatic events and can lead to sleep deprivation and associated health issues.
The first step is recognizing sleep anxiety as more than difficulty sleeping. Understanding this uniquely distressing form of sleeplessness and its far-reaching impacts can motivate us to find solutions.
With insight, empathy, and proven techniques, we can help to calm the anxious brain, ease racing thoughts, and reclaim the peace and restoration that nighttime provides.
Why do I get anxious when I try to sleep?
If you feel consumed by worry when you lay your head down each night, you're not alone. But what exactly causes sleep anxiety? The reasons are diverse, ranging from daily stresses to deeper issues.
Stress and unresolved feelings
Day-to-day stressors: The non-stop demands we face daily don't disappear at bedtime. Stress about work, relationships, finances, and family follows us under the covers.
Emotional issues: Unresolved problems or inner emotional turmoil that gets brushed aside during the day can burst forth when we're alone with our thoughts.
Depression and anxiety: It’s difficult to sleep when your brain is ruminating.
Anxiety breeds anxiety
Generalized Anxiety Disorder (GAD): Individuals with GAD often fret about everyday matters, and this anxiety can be amplified at bedtime.
Panic disorder: The fear of having a panic attack during the night can lead to anticipatory anxiety around sleep, causing difficulty falling or staying asleep.
Too much blue light, coffee, and other disturbances
Excessive screen time: Exposure to smartphones, tablets, or television before bed can stimulate the mind, contributing to anxiety and sleep difficulties.
Caffeine and alcohol intake: Consuming these substances, especially close to bedtime, can affect sleep quality and increase anxiety.
Lack of routine: An irregular sleep schedule can disrupt the body's internal clock, leading to sleep anxiety.
Medical conditions
Chronic health conditions: Conditions such as asthma, chronic pain, or heart issues can cause anxiety around sleep due to fear of symptoms worsening at night.
Medication side effects: Certain medications may contribute to sleep anxiety through side effects like increased alertness or restlessness.
A stressful environment
Sleep setting: A bedroom that's too hot, cold, noisy, or otherwise uncomfortable can contribute to anxiety around sleep. Make sure your bedroom is a comfortable and relaxing place you want to be at night.
Associations with sleep: If you've experienced repeated nights of anxiety-filled sleeplessness, you might develop negative associations with your bedroom or sleeping, triggering anxiety.
Always “on” culture
Cultural pressures: Societal expectations and pressures to perform can lead to performance anxiety, even in sleep. Worrying about getting enough sleep to perform well the next day becomes a self-disrupting prophecy.
Social media comparison: Constant exposure to people’s curated social media grids can lead to a feeling of inadequacy, further fueling anxiety, including sleep anxiety.
Sleep anxiety is not simply a matter of overthinking before bed; it's a complicated issue with many potential causes. Recognizing specific triggers in our lives is crucial to managing sleep anxiety.
💙 Check out this Overcome Stress and Anxiety series with Dr. Julie Smith.
The long-term impacts of sleep anxiety
Sleep deprivation over a long period can be harmful to your physical, mental and emotional wellbeing. It may manifest in a number of possible ways, including:
chronic insomnia
weakened immune system
cardiovascular issues
weight gain and obesity
mood disorders (like depression and anxiety)
cognitive decline
decreased libido
endocrine disorders
accelerated aging
increased risk of accidents
A scary list, we know. But while sleep anxiety can contribute to these issues, other factors and conditions can also play a significant role. This is why consulting with healthcare professionals about sleep-related concerns is important.
💙 Try Reset with the Breath. A short guided practice to reduce stress.
10 ways to overcome sleep anxiety
When you’re desperately in need of sleep and anxiety strikes,, it can feel utterly defeating. But there are proven techniques you can use to actively combat those anxious thoughts and cultivate a relaxed state of mind instead.
1. Face your fear
The number one concern for people with sleep anxiety is that they’lll have too little sleep and won’t be able to cope with the demands of the next day.
Here's a comforting fact from sleep science though that might feel like a welcome realization. The 7-9 hour recommendation that most of us hear touted as the “golden number” for sleep, is based on averages. But sleep needs vary from person to person, and from age to gender. In fact, there are some people who do better on less sleep (although we wouldn't recommend trying it), and some studies have suggested long-term cognitive advantages.
Benefits: Stressing about feeling a bit groggy can turn one lousy night into a cycle. Chances are you can probably power through just fine on less than 6 hours of shuteye… occasionally.
💙 Try Soothing the Body for Rest when it’s time to wind down for the evening.
2. Turn to mindfulness
Mindfulness meditation means focusing your attention inward with gentle acceptance.
How to practice: Take 10-15 minutes before bed to sit comfortably. Breathe deeply, and don't critique your thoughts; let them pass by instead. Focus only on the inhale and exhale.
Benefits: Mindfulness quiets the anxious mind.
💙 Try When It’s Hard to Fall Asleep to help you ease into the night.
3. Release tension through body scans
Body scans involve observing sensations in your body to enhance mindfulness.
How to practice: Starting at your toes, focus on each part of your body in turn. Consciously relax any areas of tightness. Imagine tension flowing out with each exhale.
Benefits: It relaxes both the mind and body.
💙 Check out this Gratitude Body Scan for Sleep.
4. Progressive Muscle Relaxation (PMR)
A variation of body scan, Progressive Muscle Relaxation is proven to help with anxiety and sleep issues. PMR involves consciously tensing and relaxing various muscle groups.
How to Practice: Start from your toes, tensing them for a few seconds, and then relax. Gradually move upwards through the body, applying the same technique.
Benefits: By focusing on the sensation of tensing and releasing, you divert your mind from worried thinking.
💙 Try this Bedtime Body Scan.
5. Breathing exercises
When anxiety ramps up, breathing often becomes rapid and shallow.
Example: The 4-7-8 Method: Inhale quietly through your nose for 4 counts, hold your breath for 7 counts, and exhale slowly through your mouth for 8 counts. Repeat several times.
Benefits: Consciously slowing your breath signals safety to your nervous system.
💙 Try Soften into Sleep with Chibs Okereke.
6. Grounding techniques
Grounding redirects your senses outward rather than being trapped in your head.
Example: The 5-4-3-2-1 technique. Focus on five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste.
Benefits: This mindfulness technique helps bring attention to the present moment and diverts attention from anxious thoughts.
💙 Looking for a good grounding technique? Ground Yourself in the Body is one of our go-tos.
7. Visualization
Visualization techniques involve picturing desired outcomes to boost positivity and performance.
What to do: Imagine a scene that evokes serenity, like resting on a warm, tranquil beach, allowing the sights, sounds, and textures to fill your mind.
Benefits: Visualization can guide the mind from stress and anxiety to peace and relaxation. It’s especially beneficial when paired with breathing relaxation.
💙 Try a soothing soundscape like this White Noise Ocean Surf.
8. Cognitive Behavioral techniques
Cognitive Behavioral Therapy (CBT) is a psychotherapy approach that addresses negative thought patterns to improve emotional wellbeing.
Thought stopping: When worrying thoughts arise, you can actively disrupt them by forcefully saying "stop!" in your mind, then purposefully replacing them with a positive or neutral thought.
Benefits: Helps in breaking the cycle of negative or anxious thoughts that may prevent sleep.
9. Sleep environment
This is your opportunity to create your perfect sleep sanctuary.
Tips: Consider soft lighting, comfortable bedding, soothing music, or white noise to foster a relaxing environment.
Benefits: An inviting sleep environment can signal the brain that it's time to wind down, reducing anxiety. Sleep sounds can help drown out negative thought patterns.
💙 Try a Sleep Story like “Dream with Me” with Harry Styles.
10. Professional support
If sleep anxiety persists and impacts daily life, consulting a mental health professional can be valuable.
Benefits: Therapy, such as Cognitive-Behavioral Therapy for Insomnia (CBT-I), can provide long-term tools tailored to your specific needs.
Finding the most effective strategies may take some trial and error, so set aside judgment, get curious, and be open to possibilities. Over time, you'll learn what your mind and body need to unwind.
Find your Calm at bedtime
Calm offers many resources like this Sleep Superpower Playbook, meditations, Sleep Stories, and music to help you embrace a peaceful nightly routine. Say goodbye to sleep anxiety, and rediscover the restoration that comes from a good night's sleep.
Sleep anxiety FAQs
What is sleep anxiety?
Sleep anxiety is a type of anxiety disorder characterized by excessive worry or fears about not being able to fall asleep or stay asleep. It can manifest as racing thoughts, restlessness, and physical tension at bedtime. Some people may also experience dread or panic at the idea of going to bed.
How do I stop sleep anxiety?
There are several strategies to manage sleep anxiety:
Mindfulness practices: Techniques like meditation and deep breathing can help quiet your mind and body, making it easier to fall asleep.
Improving sleep hygiene: Maintain a regular sleep schedule, keep your sleeping environment comfortable and quiet, and avoid stimulants like caffeine and electronic screens close to bedtime.
Professional help: If your sleep anxiety is severe or persistent, you might find it beneficial to seek help from a mental health professional who can provide therapies like cognitive-behavioral therapy for insomnia (CBT-I).
What triggers anxiety during sleep?
Various factors can trigger anxiety during sleep. Stress and unresolved worries can undoubtedly contribute. Other potential triggers include:
Lifestyle factors: Habits like excessive screen time, caffeine consumption, or an inconsistent sleep schedule can trigger sleep anxiety.
Underlying health issues: Conditions such as chronic pain, breathing problems, or neurological disorders can lead to anxiety at night.
Psychological factors: Existing anxiety disorders, depression, or traumatic experiences can also cause sleep anxiety.
If you frequently wake up with anxiety or panic, it might be beneficial to speak with a healthcare provider to explore possible underlying causes.
Can you develop sleep anxiety from chronic insomnia?
Chronic insomnia can indeed contribute to the development of sleep anxiety. It becomes a vicious cycle - insomnia can lead to worry about sleep, making it harder to sleep, leading to more insomnia. It's crucial to break this cycle, and strategies like those mentioned above can be helpful. Consult a healthcare provider if you're dealing with chronic insomnia and anxiety about sleep.
Can sleep anxiety cause nightmares?
Unfortunately, yes, sleep anxiety can increase nightmares. Anxiety boosts arousal at night, leading to disturbing dream content. If you're experiencing frequent nightmares, addressing the root of sleep anxiety is essential.
Calm your mind. Change your life.
Mental health is hard. Getting support doesn't have to be. The Calm app puts the tools to feel better in your back pocket, with personalized content to manage stress and anxiety, get better sleep, and feel more present in your life.
Images: Getty
