What is Sleep Anxiety? Could You Have It?

Do you  often find yourself lying in bed, staring at the ceiling, and calculating exactly how many hours of sleep you'll get if you fall asleep right now? If you’ve been there, you’re not alone. Sleep anxiety is where worrying about sleep keeps you from actually getting any. Let’s understand how we can tackle it.

What is sleep anxiety?

Sleep anxiety is that nagging feeling of worry about whether you’ll fall asleep and how well you’ll sleep when you finally do. Ironically, this anxiety can sabotage your sleep, leading to a vicious cycle of restless nights and stressful days. When you’re caught in this loop, you might experience symptoms like feeling overwhelmed, struggling to concentrate, irritability, and a sense of impending doom. 

What causes it?

There are a few usual suspects when it comes to sleep anxiety. Insomnia tops the list. Whether it’s short-term insomnia caused by schedule changes or long-term insomnia due to medical conditions, it can make falling asleep feel like an impossible task.

Daily stress has a huge impact on your sleep cycle. When you’re constantly worried, your brain doesn’t easily switch off at bedtime. Lifestyle habits also contribute to this. Those late-night binge watches, caffeine fixes, and heavy meals can mess with your sleep hormones and keep you tossing and turning.

How to tackle sleep anxiety?

There’s no switch to just turn off your sleep anxiety overnight, but there are a few habits you can incorporate into your daily life to tackle it better.

Healthy schedule: 

Following a proper routine helps solve a number of lifestyle issues. When you go to bed and wake up at the same time, it resets your body's clock so that you fall asleep at that time. 

Regular exercise:

A good workout can tire you out in the best way, making it easier to drift off. It also helps to reduce your stress and general anxiety. 

Declutter your space:

Make your bed and the area around it clean. Keep it dark, quiet, and comfortable while you go to bed. 

Build rituals:

Try relaxation techniques like reading, meditating, or doing yoga before bed. You can also pop in a melatonin gummy to help on those particularly tough nights. 

Cut your midnight snacking:

Steer clear of caffeine, alcohol, and heavy meals before bedtime. These can interfere with your sleep and ramp up anxiety. 

Reduce screen time:

The blue light from your phone or laptop can trick your brain into thinking it’s daytime, so give your devices a rest at least an hour before bed.

Sleep anxiety can seem like a never ending cycle, but with small habits and a bit of patience, you can conquer it. Embrace the journey to better sleep and overall wellness, and sweet dreams are just around the corner!