Say Goodbye To Sleep Stress: Living Well With Sleep Anxiety

Sleep anxiety is generally regarded as a concern for many. While intangible, it's generally defined as feelings of severe discomfort, nervousness or stress around sleeping—and it could make it hard to fall asleep or stay asleep. 

This discomfort can create a cycle where the nervousness about being unable to sleep can make it even harder to fall asleep. The impact of sleep anxiety can then be more widespread, possibly damaging one’s overall health. 

Mastering supportive strategies and seeking support through online therapy can help many find relief from sleep anxiety symptoms. Read on to learn more about managing sleep anxiety in an effective and healthy way.

Falling asleep with anxiety

Trying to live well with anxiety can be challenging, but it can be possible with the right tools and strategies. These can include steps such as: 

Staying consistent with sleep hygiene

Sleep hygiene is regarded by many as a crucial step in managing sleep anxiety and promoting quality sleep overall. 

While this process can look different for everyone, it generally involves establishing a regular sleep schedule, going to bed, and waking up at the same time every day. It may help to not stay in bed longer than necessary to get enough sleep each morning. 

This can help control the body's circadian rhythm and may make it easier to fall asleep and wake up on time. Creating a relaxing bedtime routine, such as reading a book, listening to calming music, taking a warm bath, or practicing relaxation techniques (such as progressive muscle relaxation or guided imagery), can play into this and might signal to the body that it's time to wind down and prepare for sleep.

Additionally, avoiding screens before bedtime can also be a helpful step in maintaining good sleep hygiene. The blue light emitted from screens could interfere with the production of the sleep hormone melatonin, possibly making it harder to fall asleep. To combat this, you can try to avoid screens for at least an hour before you go to bed, and you might consider using a blue light-blocking app or device if necessary.

Lastly, creating a comfortable sleep environment with a supportive bed, a cool and dark bedroom and reduced noise levels can also make it easier to fall asleep and stay asleep throughout the night.

Exercising

Exercising can be an excellent tool for living well with sleep anxiety. Regular exercise has been scientifically suggested to reduce stress levels, improve mood, and promote better sleep in many. 

When you exercise, the body releases endorphins, which are known by many as natural mood-boosting chemicals that could help reduce symptoms associated with sleep anxiety and improve one’s sleep. Regular exercise could also help control the circadian rhythm—generally defined as the natural sleep-wake cycle that can govern one’s sleep patterns.

When it comes to exercise and sleep, finding a balance that works for you can take some experimentation. If you’re not sure where to start, you can aim to exercise for at least 30 minutes each day and try to stick to a consistent exercise schedule—which could help control the sleep-wake cycle. 

We do want to note that it’s generally best to try to avoid strenuous exercise close to bedtime, as this might have the opposite effect and make it harder to fall asleep. Low-impact activities such as yoga, tai chi and walking can be helpful for reducing stress and calming the mind, making them ideal for many to do before bedtime. 

Using relaxation techniques

Relaxation techniques can be an effective way of managing sleep anxiety and improving sleep quality for many. Meditation, deep breathing, and yoga, for example, can reduce stress and nervousness, calm the mind and prepare the body for sleep. Let’s explore what’s involved and the possible benefits of each: 

Meditation

Meditation generally involves focusing on a particular object, sound, or phrase to calm the mind and reduce stress. It can be accompanied by deep breathing or breathing exercises. If you don’t know how to start, you might try guided meditation online.

Deep breathing

Deep breathing, as a practice, involves taking slow, deep breaths and concentrating on your breath as you inhale and exhale—which could help reduce stress and nervousness. 

Yoga

Yoga is generally regarded as a physical and mental practice that can help reduce stress and strain, calm the mind and improve sleep. 

Incorporating these relaxation techniques into your bedtime routine could help you wind down and prepare for sleep, reducing sleep anxiety and improving sleep quality. Experimentation might be needed to find a relaxing activity that works best for you. 

Professional help

Benefits of online therapy for an anxiety disorder or other mental illness

Online therapy is regarded by many as a valuable resource for managing sleep anxiety.

By working with a therapist, one can delve into the possible underlying causes of sleep anxiety and develop a personalized treatment plan that addresses one’s unique needs and circumstances. This could include cognitive-behavioral therapy, which can focus on changing negative thought patterns that contribute to anxiety disorders, or mindfulness-based therapy, which generally emphasizes reducing stress through mindfulness and relaxation techniques.

A meta-analysis published in the Journal of Anxiety Disorders assessed the impact of cognitive-behavioral therapy (CBT) on sleep disturbances in individuals with an anxiety disorder (AD). The study included a systematic search of clinical trials of CBT for any AD in various directories, in which 25 out of 1205 studies reported sleep information. 

The research suggests that CBT for AD may moderately impact concomitant sleep difficulties, as indicated by a combined effect size of 0.527. 

Online therapy, specifically in the form of virtual CBT, can be effective in helping to reduce sleep anxiety and improve one’s quality of sleep.