Sleep anxiety (What is it?)

In this brief article, we will be discussing sleep anxiety, symptoms of sleep anxiety, how to deal with sleep anxiety, and more information about sleep anxiety.

What is a sleep anxiety disorder?

A sleep anxiety disorder is when a person is suffering from anxiety and insomnia at the same time.

This can lead these affected to suffer the consequences of lacking the needed amount of rest. 

Also, anxiety and insomnia can play with each other making one of the conditions worse.

A sleep anxiety disorder can lead the person to be afraid of sleep.

When people don’t get the sleep they require, these kinds of people become distressed but worrying about the fact that they can’t sleep only worsens insomnia.

Chronic nightmares are another troublesome sleep disorder that can cause fear. 

Sleep is what we need to recover from the daily trials we have in life and helps us to be more able to think carefully.

It is highly recommended that we get 8 hours of sleep at night but for those with sleep anxiety, this is a rule that they can’t master.

Which began the cycle: anxiety disorder or sleep disorder?

Either anxiety disorder or sleep disorder will start.

Studies have found that anxiety disorder may precede sleep disorder and sleep disorder can also lead to an anxiety disorder.

Studies have found that a kind of sleep deprivation is present with people who have psychological disorders.

Also, having a lack of sleep can be an influence on causing an anxiety disorder.

You can learn more about anxiety disorders by buying this book on this website.

Symptoms and signs of sleep anxiety

There are many symptoms and signs of sleep anxiety.

People tend to experience this kind of anxiety differently. 

Aside from sleep anxiety, anxiety can happen at any time of the day and in situations where this kind of anxiety can manifest.

Here are some of the symptoms of this kind of anxiety:

  • feelings of nervousness, sleeplessness, or worry
  • trouble concentrating
  • Complications in falling asleep or staying asleep
  • gastrointestinal problems

Another symptom of anxiety that a person may have in sleep anxiety is a panic attack that occurs at night.

Panic attacks are anxiety attacks that manifest unexpectedly and can last for a few minutes.

The following are the typical symptoms and signs of this symptom:

  • a sense of possible doom
  • enhanced heart rate and chest aches
  • shortness of breath or breathlessness and throat tightness
  • sweating, hot flashes, and chills
  • dizziness or lightheadedness
  • a feeling of detachment or like nothing is real or accurate

A nocturnal panic attack may wake you up in the night when you have sleep anxiety.

This kind of attack has the same symptoms of a panic attack but it only occurs at night.

If you had a nocturnal panic attack, you might have a complication in going back to sleep and this may last a long time if you don’t treat it immediately.

Causes of sleep anxiety

The following are the causes of sleep anxiety.

Tossing and Turning In Your Sleep

Sleep anxiety can be caused by a sleep disorder that you might not know.

Although psychologists found that this kind of anxiety is very typical.

Insomnia is a typical sleep disorder that can trigger sleep anxiety.

When people are aware that they can’t get enough sleep, they get extremely worried.

However, constant worrying will only make sleep anxiety worse.

This will make these affected people try to find some ways of getting sleep or do unhealthy behaviours to minimize their stress of getting to sleep.

You can learn more about insomnia by buying this book on this website.

Stalked by Horrid and Vivid Nightmares

Severe nightmares are sleep disorders that can cause sleep anxiety according to a group of psychologists who studied this phenomenon.

Children are very susceptible to this anxiety due to this phenomenon at night and adults as well, especially those who have gone through a traumatic event in their lives.

Sleep anxiety can also be a result of anxiety dreams.

Fears And Anxieties Connected to Sleep Apnoea

Also, other people get sleep anxiety due to other mental health issues.

This is true for those people with sleep apnoea who may have this condition unchecked.

A psychologist has stated that sleep anxiety is rare to those people with sleep apnoea but when they found out that they have this condition, they started to panic.

If they can have this condition controlled, they will be more likely to find themselves less likely to fear sleep and get enough sleep as promised.

You can control your sleep apnoea by buying this device on this website.

Psychological interventions for sleep anxiety

It’s vital to recall that it will take some time and patience to find the right treatment for your sleep anxiety.

This is why your doctor will work with you to find the best treatment options.

Treat underlying complications

There are some physical complications that can cause sleep anxiety. The following are these symptoms and signs:

  • heart disease
  • hyperthyroidism
  • diabetes
  • chronic pain
  • irritable bowel syndrome or symptoms and signs
  • specific brain tumours

If you have been found to have one of these complications and may have caused your sleep anxiety, your doctor will be taking care of this condition first.

You can learn more about these physical complications by buying this book on this website.

Psychotherapy

There are many kinds of psychotherapy that can treat sleep anxiety.

The most famous form is cognitive-behavioural therapy (CBT). 

CBT is a kind of psychotherapy that changes your thinking patterns and be more formidable in finding realistic solutions.

Psychologists have stated that it takes 12 to 16 weeks to see the outcomes of this psychotherapy.

Medication

In some instances, there is a need to interact with psychological interventions to treat sleep anxiety.

This is why medications and psychotherapy are intertwined to get the best outcomes.

There are different forms of medications for people with sleep anxiety.

Your doctor will discuss with you the various advantages and disadvantages of certain medication to help you choose the right one for you.

The most typical medications for short anxiety attacks are benzodiazepines.

While long-term anxiety attacks are treated with antidepressants.

You can learn more about antidepressant medications and their truths by buying this book on this website.

Alternative medicine

For some people, alternative medicine is another treatment option for sleep anxiety.

Although there isn’t much research about this medicine being effective in treating this condition. 

There was a review that alternative medicines were as effective as medications in treating sleep anxiety.

The following herbal medicines have been found to be effective in treating this condition which are passionflower, L-lysine, kava, and L-arginine.

You need to be aware that the Food and Drug Administration is not permitting the use of these alternative medicines for sleep anxiety.

Add a cup of this Best Night Time teas to your sleep hygiene routine for anxiety-free nights.

This is why you need to consult with your doctor first before taking these supplements.

Cranial electrotherapy stimulation (CES) is reported to be an effective treatment for anxiety. It is an FDA-approved, prescriptive, noninvasive electromedical treatment that has been shown to decrease anxiety, insomnia, and depression significantly.

Here is a quick list of the Best cranial electrotherapy stimulation devices that can lower symptoms of anxiety.

Lifestyle tips

The following are some lifestyle strategies that can help you ease your sleep anxiety:

Meditation

Meditation helps you exercise mindfulness.

Studies have found that this exercise can minimize your symptoms of sleep anxiety. 

More advantages have been seen from this exercise in the long run.

You should do meditation before you go to bed at night to ease your sleep anxiety.

Deep breathing

Deep breathing is a great method to ease your sleep anxiety and stress.

This exercise has also been beneficial in treating physical symptoms that can cause anxiety such as high blood pressure.

If you’re having a nocturnal panic attack, you should engage in deep breathing exercises to get you back to sleep.

Grounding

Sleep anxiety can trigger dissociative episodes.

Grounding is a great method to bring you back to the present moment.

Grounding strategies can include touching a part of your face or touching a nearby object to bring you back at the moment.

You should do these strategies to get you to control your sleep anxiety that is ruining your sleep cycle.

To-do list

If you might have a hectic schedule during the day which brings you anxiety, you will find that you are more likely to feel sleep anxiety.

This is why you should make a to-do list in the morning to help you settle your activities.

Healthy sleep routine

Another important method to ease sleep anxiety is to develop healthy sleep habits in a sleep routine.

You should be able to do this by checking if your room is comfortable for sleeping at night.

There are many methods that you can use to have this healthy sleep routine to ease your sleep anxiety by finding some tips online to help you sleep longer

Exercise daily

Exercise at regular times can increase your sleep anxiety and mood control.

You should be able to take exercise in the early morning or the late afternoon to sleep better at night.

Exercise isn’t only beneficial for people with sleep anxiety.

It can also minimize the anxiety symptoms felt by affected people.

Sleep schedule development

When you make a sleep schedule, you will be able to regulate your sleep cycle at best.

You can do this by sleeping at regular times at night and waking up at the same time in the morning.

Avoid stimulants 

Stimulants can worsen your sleep anxiety symptoms.

These medications will make you more proactive and not being able to sleep at night.

Researchers have found that people who engage in alcohol, drugs, and cigarettes are going to have trouble sleeping at night and have sleep anxiety.

Power off electronics

When you are ready to sleep, you need to make sure you turned off any electronic devices.

Studies have found that the more you are using electronics in the evening, you are less likely to go to sleep.

This is because electronics reveal a blue light that will affect your melatonin flow which can decrease your chances of getting sleep.

Create comfort

Pillows and beds should be comfortable enough to get you to sleep peacefully at night.

Your bedroom is your canvas and you should decorate it to your heart’s content and help you sleep to ease your sleep anxiety. Decorate your room. Buy indoor plants or paint the walls.

Side Note: I have tried and tested various products and services to help with my anxiety and depression. See my top recommendations here, as well as a full list of all products and services our team has tested for various mental health conditions and general wellness.

Conclusion

In this brief article, we will be discussing sleep anxiety, symptoms of sleep anxiety, how to deal with sleep anxiety, and more information about sleep anxiety.

If you have any questions about sleep anxiety, please let us know and the team will gladly answer your queries.

FAQs: sleep anxiety

Why do I get anxiety attacks in my sleep?

You can get anxiety attacks in your sleep due to an interaction of influences such as genetics, brain changes, and environmental stress.

Sometimes, a sleep disorder may be the underlying problem for this kind of condition in your sleep. 

How do I stop night time anxiety?

You can stop night time anxiety by writing your anxieties on paper, keep the bedroom at a cold temperature and dark, read a book and not on your phone, follow a strict bedtime routine and take a bath at the right time, and minimize stress during the day.

Can’t sleep alone at night?

People who can’t sleep alone at night may have somnophobia or a sleeping fear.

These kinds of people are frightened that something or someone might harm them when they fall asleep.

These kinds of people are fearful that no one will aid them once something is harming them during their sleep.

What are the 5 major sleep disorders?

The 5 major sleep disorders are insomnia, narcolepsy, sleep apnoea, restless legs syndrome, and REM sleep behaviour disorder.

The REM sleep behaviour disorder is really another name for the official name which is a nightmare disorder.

People who have this kind of sleep disorder tend to wake up at night due to nightmares that happen in their deep sleep.

What is the most dangerous sleep disorder?

The most dangerous and risky sleep disorder is sleep apnoea.

Sleep apnea is a potentially chronic sleep disorder that occurs when a person’s breathing is disrupted during sleep.

People with untreated sleep apnoea stop breathing repeatedly during their time of sleep.

There are two types of sleep apnoea which are obstructive and central.

Obstructive sleep apnea (OSA) is the more common of the two which can cause snoring in a patient due to the lack of air in some time of the night.

What we recommend for curbing Anxiety

Below are some of the services and products we recommend for anxiety

Anxiety Weighted Blankets

  • Anxiety Weighted Blankets are by far the number 1 thing every person who suffers from anxiety should at least try. Anxiety Blankets may improve your sleep, allow you to fall asleep faster and you can even carry them around when chilling at home.

Online Therapy

  • Online therapy is another thing we should all try. We highly recommend Online therapy with a provider who not only provides therapy but a complete mental health toolbox to help your wellness.

Anxiety Course

  • With over 50,000 participants, this anxiety course may be just what you need to regain control of your life.

Light Therapy

  • Amber light therapy from Amber lights could increase the melatonin production in your body and help you sleep better at night.  An Amber light lamp helps reduce the amount of time it takes you to fall asleep and increases overall sleep quality.

Citations

ADAA. Sleep Disorder.

Healthline. How to Ease Anxiety at Night.

WebMD. Scared to Sleep.


Enjoyed this article? Then Repin to your own inspiration board so others can too!

Was this post helpful?