Why we suffer from it and what to do about it!
Sleep anxiety, also known as somniphobia or sleep dread, is a condition where we can experience intense fear or anxiety about going to sleep. This can be in the run up to bedtime or as we are drifting off. It can also happen if we wake in the middle of the night and cannot get back to sleep. This anxiety can stem from various sources, such as fear of nightmares, fear of losing control, or concerns about not waking up. It can also be because we are experiencing a large amount of stress in our lives that we are not processing and all these negative feelings and emotions can remain trapped in the body – and they have to be released somewhere. We may not even know the source and thankfully we don’t have to.
The impact of sleep anxiety can be huge, leading to chronic sleep deprivation, which in turn affects overall health and daily functioning. When we are suffering from sleep anxiety we can find ourselves trapped in a vicious cycle. The more they worry about sleep, the harder it becomes to fall asleep. This cycle can begin with a single bad night of sleep, where anxiety about not sleeping well leads to increased stress the following night. Over time, this stress can build up, making it increasingly difficult to relax at bedtime.
The symptoms of sleep anxiety are varied and can significantly impact a person's quality of life. One of the primary symptoms is difficulty falling or staying asleep, often referred to as insomnia. This can lead to excessive daytime sleepiness, which can affect a person's ability to concentrate, perform daily tasks, and maintain a positive mood. Irritability and mood swings are common, as chronic sleep deprivation affects emotional regulation.
Physical symptoms are also prevalent. These can include heart palpitations, sweating, and a sensation of butterflies in the stomach. Some people may experience muscle tension or headaches, which can further hinder the ability to relax and fall asleep. In severe cases, the fear of sleep can lead to panic attacks, characterised by intense fear, shortness of breath, and a feeling of impending doom.
Psychological symptoms are equally troubling. People who are sleep deprived may have persistent, intrusive thoughts about the negative consequences of not sleeping. This can create a heightened sense of dread as bedtime approaches. The anticipation of lying awake can become a self-fulfilling prophecy, where the fear of not sleeping ensures that sleep remains elusive.
Behavioural changes are another symptom to watch out for. People with sleep anxiety may develop avoidance behaviours, such as delaying bedtime or engaging in activities that keep them awake, like excessive use of electronic devices. They might also rely on sleep aids or alcohol to induce sleep, which can lead to dependency and further disrupt the natural sleep cycle.
If you are suffering from sleep anxiety you will be happy to know there is a way out. I help to reduce sleep anxiety with a multifaceted approach. Cognitive-behavioural therapy for insomnia (CBTi) has evolved over the last 40 year in to the most widely respected and highly regarded treatment for insomnia across the developed world. N.I.C.E. (National Institute for Health and Care Excellence) in the UK recommends CBTi as the first-line treatment for the management of insomnia. I will help you to identify and challenge the negative beliefs and attitudes about sleep that fuel your anxiety. This process often involves keeping a sleep diary to track patterns and pinpoint specific issues.
One of the techniques I encourage is building a stronger association between the bed and sleep, reducing the anxiety associated with lying awake. I also teach techniques such as progressive muscle relaxation, breathwork, and mindfulness to calm the mind and body before bedtime. Through these methods, CBTi addresses both the mental and physical aspects of sleep anxiety, making it an effective long-term solution.
My hypnotherapy sessions use guided relaxation which can allow you to focus on specific thoughts or tasks, such as reducing sleep anxiety. I can help reframe the negative thoughts and fears associated with sleep by using positive suggestions and visualisation techniques which replaces the anxiety and dread of sleep with a sense of calm and relaxation.
I am an Advanced and accredited EFT Tapping practitioner. EFT tapping is a form of involves tapping on specific meridian points on the body while focusing on the anxiety. Tapping balances the body's energy system and reduce the emotional impact of negative thoughts and experiences and daily stress. It can provide immediate relief from anxiety, making it a useful tool to manage sleep anxiety on a day-to-day basis. Over time, regular tapping can help reduce the overall intensity of your sleep anxiety, making it easier to achieve restful sleep.
Sleep anxiety can be debilitating, but it is something that you can overcome. Addressing the psychological and physiological aspects of sleep anxiety and using these effective tools will help pave the way for healthier sleep patterns and improved overall well-being.
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