Understanding Sleep Anxiety and How to Cope

In my first night back home from the hospital, I managed to sleep for eight hours. This isn’t just a memory; it’s recorded in my baby book, and my mom often reminisces about what a sound sleeper I was. It wasn’t divine intervention; rather, it’s simply that I require a lot of sleep.

Just the other evening, while watching a movie with my teenage daughter, I caught her glancing at me every few minutes to check if I was still awake. She knows that I typically drift off on the couch between eight and nine o’clock, regardless of what’s happening around me, as long as I’m at ease.

My partner understands that any plans should start before five o’clock, ideally with an early dinner, because by nightfall, I tend to fade away. I’m someone who needs at least eight hours a night, though I often prefer nine or ten. I can manage with seven hours for a night, but anything less than six leaves me feeling like I’ve been struck over the head repeatedly.

When I anticipate a night of insufficient sleep—whether due to an early start, a busy schedule, or simply struggling to fall asleep—I start to feel panic. I worry about my ability to function the next day, obsess over when I’ll find time for a nap, and dread the inevitable mood drop and headache that will come with insufficient rest.

As soon as the clock strikes 11:00 p.m. and I’m still awake, anxiety sets in. This anxious state does not help me drift off. It reached a peak not long ago when I was overwhelmed with thoughts. Despite trying melatonin, lavender, and various relaxation techniques, I found myself wide awake at 1:30 a.m., consumed by panic, and I didn’t sleep a single moment that night. It took days for me to bounce back.

That night was when I recognized I was experiencing sleep anxiety: my worry about not being able to sleep kept me from actually sleeping. Anxiety is the most prevalent mental health issue in the United States, affecting over 40 million individuals, while insomnia—a sleep disorder preventing restful sleep—affects around three million. Sleep anxiety is a specific type of performance anxiety, according to Dr. Alexander Obolsky in an article for WebMD. Essentially, the anxiety about not getting enough sleep prevents your brain from shutting down.

Some individuals may also experience sleep anxiety due to recurrent nightmares, making the prospect of sleep unappealing.

How to Manage Sleep Anxiety

So, how can you manage sleep anxiety if you’re affected? According to Teen Vogue, Cognitive Behavioral Therapy (CBT) can be highly effective. CBT is a therapeutic method that focuses on challenging disruptive thought patterns and fostering behavioral changes.

Another important point is to stop fixating on the need to fall asleep and to accept that it’s alright to have less sleep, especially if you’re in good health. I often fall into the trap of worrying too much, and as I’ve discovered, lying awake in bed only exacerbates my anxiety.

If you begin to feel anxious about your sleep, plan a fun activity for the following day. This could be something simple, like treating yourself to your favorite ice cream or buying a pair of earrings you’ve had your eye on. Having something to look forward to can help diffuse the dread of facing a day after a poor night’s sleep.

One of the best pieces of advice I received from my doctor was to get out of bed if sleep eludes me. She suggested taking a stroll around the kitchen, reading a book on the couch, or engaging in other relaxing activities rather than lying in bed and counting the minutes until sleep.

From my experience, this strategy has proven effective. I’ve learned that even if I don’t get the sleep I think I need, the world doesn’t collapse around me the next day. While insufficient sleep can certainly take a toll, worrying about it in bed won’t help. If you’re facing similar challenges, try these strategies; they might just assist you in finding some relief.

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Summary

Sleep anxiety is a common issue that arises when worries about falling asleep prevent you from actually getting the rest you need. Understanding the nature of sleep anxiety and implementing coping strategies, such as Cognitive Behavioral Therapy, can be beneficial. It’s also important to focus on relaxing activities rather than stressing about sleep. Emphasizing enjoyable plans for the next day can help reduce anxiety related to poor sleep.

Keyphrase: sleep anxiety coping strategies
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