Fear or concerns about falling or remaining asleep are referred to as sleep anxiety. The capacity to sleep soundly may then be hampered as a result of such concern.  People may feel different forms of sleep anxiety because it is very complex. Both getting asleep and staying asleep can become more difficult as a result. Additionally, you can start to worry about not being able to obtain the necessary amount of sleep.

Although individuals are conscious of the value of sleep, they are also aware that they frequently don't obtain the appropriate amount of sleep. Even the thought of going to bed each night might make some people anxious. Whereas many individuals fall asleep easily and quickly, others find themselves tossing and turning as the hours pass.

According to some studies, between 24% and 36% of individuals who have insomnia also suffer from an anxiety illness, such as panic disorder, generalized anxiety disorder (GAD), or anxiety related to post-traumatic stress disorder (PTSD). The symptoms of sleep anxiety and the effects it may have on your life and health are discussed in this article. It talks about the origins of sleep anxiety as well as possible remedies.

Signs and symptoms of sleep anxiety

• Dreading the work that must be completed the following day
• Concerning themselves with tasks they failed to complete the previous day
• Worrying about whether they can get any sleep
• Frequently looking at the time and being frustrated because it is taking so long to fall asleep
• Considering the source of their insomnia
• Worrying that you won't be able to sleep once you go to bed

Several ways, including interfering with sleep, may anxiety have an impact on physical health and functioning. A lack of sleep unfortunately makes anxiety symptoms worse. Having difficulty falling asleep is one of the symptoms, as are worrying about getting enough sleep and feeling concerned or nervous about it.

Identifying Sleep Anxiety

It is essential to talk to your doctor about your symptoms if you struggle with ongoing anxiety and trouble falling asleep. With time, anxiety can worsen and become serious. Your body and mind may suffer greatly from lack of sleep.

Your doctor will ask you about your symptoms to make a diagnosis. Being unable to sleep and how it is affecting your capacity to carry out everyday tasks should be discussed openly and honestly. The duration of your symptoms, your medical background, and any other drugs or dietary supplements you are taking will all be questions your doctor will ask you.

Sleep disruptions or feelings of anxiety may be exacerbated by specific drugs or supplements. To rule out any illnesses that might be the source of your symptoms, your doctor may also do a physical examination and order blood testing.

Treatment for Sleep Anxiety

Treatment for Anxiety

The primary line of treatment for anxiety is psychotherapy. Exposure treatment and cognitive-behavioral therapy (CBT) are two forms that have a history of success. However, certain drugs could also be recommended to treat both short-term and long-term anxiety. While antidepressants like selective serotonin reuptake inhibitors (SSRIs) can be a longer-term therapy for depression, benzodiazepines are occasionally recommended to relieve the acute symptoms of anxiety.

Treatment for sleep

Treatments for insomnia frequently emphasize psychotherapy and changes to one's lifestyle in addition to addressing underlying disorders that may lead to worry. The goal of cognitive-behavioral therapy for insomnia (CBT-I) is to enhance sleep quality by changing one's thinking to be more sleep-supportive, utilizing relaxation techniques, and other methods and techniques. 

Sleeping pills, melatonin, over-the-counter sleeping aids, and natural therapies are just a few of the medications that are occasionally used to treat insomnia. In the short term, these drugs can increase sleep for some people, but they can also have negative side effects and don't deal with the underlying causes of sleep anxiety.

Overcoming sleep anxiety

Practicing good sleeping habits

• Avoiding naps during the day
• Establishing a peaceful sleeping environment
• Observing a regular sleep and wake schedule
• Remove electronics from the bedroom, and put them away an hour before bedtime.
• Avoid huge or heavy meals, excessive coffee, and alcohol in the evening.

Staying physically active

Anxiety can be reduced and sleep quality can be improved with regular exercise. Exercise can enhance the quality of sleep, according to one research. Exercise can be effective in easing the symptoms of anxiety, according to research. It may also act as a preventative measure against anxiety in the future in addition to easing anxiety symptoms.

Relaxation techniques

1. Deep breathing: Taking short, quick breaths can frequently make anxiety worse. Instead, practice deep breathing. A relaxation response that reduces anxiety, enhances relaxation and facilitates a restful night's sleep can be elicited with the use of deep breathing methods.

2. Progressive muscle relaxation: This technique works by first tensing and then relaxing the muscles in the body, usually working from the top down. You may learn to quickly elicit a wave of calm that moves through the body by using this approach. It may offer you more control over how your body reacts to worry, and studies have shown that it may also contribute to better sleep.

3. Guided imagery: When you find yourself fretting while lying awake, employing guided imagery may help you feel less anxious and fall asleep. To relax your mind and body, this strategy entails adopting visualization methods, such as visualizing a peaceful landscape. According to research, using guided imagery may help you get better sleep.

Online therapy has become an essential tool for treating sleep anxiety, providing easily available assistance and direction to those who are struggling with this common problem. Many of the best psychologists in India treat sleep-related issues with evidence-based therapy that is customized to meet the individual needs of each patient. These experts provide a variety of treatment modalities, such as mindfulness exercises and cognitive-behavioral strategies, enabling people to control their anxiety and develop better sleeping patterns. People may start their path towards greater sleep and increased well-being from the comfort of their homes with the ease and flexibility of online therapy.

Contributed by: Dr (Prof) R K Suri, Clinical Psychologist & Life Coach &  Ms. Nicole Fernandes, Counselling Psychologist