Sleep deprivation and mental health issues, such as anxiety, commonly coexist. You may have difficulties falling or staying asleep if you have an anxiety disorder. Similarly, if you have a sleep disorder, you may feel anxious or afraid before going to bed because you are concerned about not getting enough rest. Because one condition typically aggravates the other, it may appear to be a never-ending cycle.
A sleep anxiety disorder is a fear of sleeping. You may be concerned that you will not be able to sleep or stay asleep. Also known as somniphobia, some people have a phobia, or fear, of sleep. It is possible that they believe something bad will happen while they sleep, or that they should not sleep because they need to stay alert and vigilant.
Table of Contents
How widespread is sleep anxiety and Insomnia?
Sleep apnea or Sleep anxiety is most common in the US, impacting around 40 million individuals. According to research, most persons who suffer from mental health issues such as anxiety also suffer from sleep disturbance.
What are the symptoms of sleep anxiety?
When you are unable to sleep due to worry, you may exhibit the following behavioural changes:
- Feelings of being overburdened
- Unable to concentrate.
- A feeling of imminent peril or disaster.
Anxiety before going to bed can have the following physical effects:
- Digestive issues
- Rapid heart rate.
- Breathing quickly.
- Muscle tenseness
Some people suffer from nighttime panic episodes. A panic attack is characterised by a rapid, powerful burst of severe terror. Nocturnal panic episodes occur only at night and frequently wake you up.
How does Insomnia and Sleep Anxiety get treated?
There are several methods for dealing with sleep anxiety, including:
- Cognitive behavioural therapy (CBT).
- Good sleeping habits (sleep hygiene).
How can cognitive behavioural therapy help with sleep apnea?
CBT is a type of psychotherapy, sometimes known as talk therapy. It teaches you how to modify your behaviour by altering your thinking. It is a frequent therapy for those who suffer from anxiety. Cognitive behaviour therapy for insomnia (CBTI) is a subtype of CBT that assists persons who suffer from sleeplessness. The duration of this therapy might range from six to twelve weeks.
You may learn to: During CBT or CBTI, you may learn to:
- Avoid habits or environmental circumstances that increase your anxiety or make it harder to sleep.
- Improve your understanding of how sleep and anxiety influence your brain and body.
- Change your negative or incorrect thoughts about nighttime or sleep.
Your therapist may use biofeedback to teach you how to sleep with anxiety. Biofeedback teaches you how to regulate the functioning of your body. You learn to relax your muscles, control your breathing, slow down your pulse rate, and concentrate your attention. Your therapist may use specific sensors to assess these biological functions, or they may offer you activities to practise at homes, such as deep breathing and meditation.
How might better sleeping habits help with sleep anxiety?
Sleep habits, aka sleep hygiene, are the patterns you follow around bedtime that might interfere with your sleep. A doctor or a professional may ask you to write a sleep diary. This is a record of your sleeping habits daily. It might assist you in identifying factors that may make it difficult for you to fall or remain asleep.
Some popular strategies to enhance your sleep hygiene are as follows:
- Avoid consuming a lot of fluids, especially alcohol, before going to bed.
- Before going to bed, engage in calming activities such as meditation or listening to gentle, tranquil music.
- No caffeine in the late afternoon or evening.
- Don’t go to bed unless you’re tired.
- Every day, go to bed and wake up at the same hour.
- Get out of bed if you haven’t fallen asleep after 20 minutes.
- Make your bedroom pleasant, peaceful, and well-lit.
- Your bed should only be used for sleeping and sex. Avoid watching television or doing work in bed, for example.
- Make it a point to obtain at least seven hours of sleep each night.
- Stop using electronic gadgets at least 30 minutes before going to sleep.
Sleep anxiety and insomnia can be a cause of deteriorated mental health as well as an underlying physical sickness. It is wise to consult a psychologist or a psychiatrist online who can help you attain better sleep. In case of a physical sickness disturbing your sleep, the best labs in Lahore are only a click away. Get your health tested with authentic results that provide you with a clearer picture.
