Do I Have Sleep Anxiety?

Table of ContentsView AllTable of ContentsSymptomsIdentifyingCausesRisk FactorsTreatmentOvercoming

Table of ContentsView All

View All

Table of Contents

Symptoms

Identifying

Causes

Risk Factors

Treatment

Overcoming

Sleep anxiety involves fear or worries about being able to fall or stay asleep. Such worry can then interfere with a person’s ability to get adequate rest.

Sleep anxiety is complex, and people may experience it in various ways. It can make falling asleep harder or make staying asleep more challenging. It can also lead to feelings of anxiety about whether you’ll be able to get the sleep you need.

While people are aware of the importance of sleep, they are also conscious of the fact that they often don’t get the recommended amount of rest. For some, just the thought of climbing into bed each night can be anxiety-provoking. Where many people nod off quickly and easily, others find themselves tossing and turning as thoughts race through their minds and the pressure builds to catch a few elusive Zzzzs as the hours tick past.

Research suggests that among people with insomnia, around 24% to 36% have some type of anxiety disorder, includinggeneralized anxiety disorder(GAD),panic disorder, or anxiety associated withpost-traumatic stress disorder(PTSD).

This article explores the signs of sleep anxiety and the impact it can have on your life and health. It also discusses the causes and potential treatments for sleep anxiety.

Symptoms of Sleep Anxiety

While some may find going to sleep an easy and natural process, those with sleep anxiety often see it with fear and apprehension. Symptoms that people with sleep anxiety often experience include:

RecapAnxiety can affect health and functioning in a variety of ways, including interfering with sleep. Unfortunately, sleep deprivation can then worsen symptoms of anxiety. Symptoms include worrying about sleep and feeling stressed or anxious about the prospect of trying to fall asleep.

Recap

Anxiety can affect health and functioning in a variety of ways, including interfering with sleep. Unfortunately, sleep deprivation can then worsen symptoms of anxiety. Symptoms include worrying about sleep and feeling stressed or anxious about the prospect of trying to fall asleep.

Identifying Sleep Anxiety

If you are struggling with persistent feelings of anxiety and difficulty sleeping, it is important to discuss your symptoms with your doctor.Anxietycan be serious and can grow worse over time.Sleep deprivation can also take a significant toll on your mind and body.

To make a diagnosis, your doctor will ask questions about the symptoms you have been experiencing. Be open and honest about your struggles with sleep and the effect it is having on your ability to function in your daily life.

Your doctor will also want to know more about how long your symptoms have occurred, your medical history, and any other medications or supplements you are currently taking.

Certain medications or supplements may contribute to anxiety symptoms or sleep disturbances. Your doctor may also perform a physical exam and conduct lab tests to rule out any medical conditions that might be causing your symptoms.

Your doctor may diagnose you with insomnia, an anxiety disorder, or both. However, other factors or conditions can also play a role. The specific treatment your doctor recommends will depend on your diagnosis.

Why Do I Get Anxiety When I Try to Sleep?

In many cases, sleep anxiety represents a form of performance anxiety. Performance anxiety is atype of anxietyfocused on a person’s ability to perform a certain task. While we often associate this type of anxiety with worries about public speaking, athletic performance, or test-taking, it can also emerge when you’re anxious about being able to do what seems to come so naturally to other people. In the case of sleep anxiety, this fear centers on your ability to “perform” sleep.

When you find it difficult to fall asleep, it means you also have more time to focus on your fears and worries. As you lie awake, free from the usual daytime distractions, your mind may drift towardruminationand worry, including fretting over the fact that you’renotsleeping. Unfortunately, these concerns then make it even more difficult to drift off.

This nightly battle can then lead to what is known asanticipatory anxiety, or feeling anxious about things that haven’t happened yet. You might find yourself dreading going to bed each night. Over time, this not only contributes to sleep deprivation but can also play a part in the development of worsening anxiety.

Research has found that people who tend to sleep poorly also tend to experience more frequent and longer-lastingnegative thoughts.

Risk Factors for Sleep Anxiety

Sleep anxiety is sometimes connected to different types of mental health conditions. People who experience these conditions are sometimes more likely to struggle with sleep, which can increase their risk of developing sleep anxiety.

RecapCertain conditions can increase the risk for sleep anxiety, including generalized anxiety, insomnia, panic disorder, PTSD, and other sleep disorders.

Certain conditions can increase the risk for sleep anxiety, including generalized anxiety, insomnia, panic disorder, PTSD, and other sleep disorders.

Treatment for Sleep Anxiety

While sleep anxiety can be understandably upsetting and disruptive, there are effective treatments that can help. The right approach for you depends on what is causing your symptoms, but will often involve interventions aimed at reducing anxiety and insomnia.

Anxiety Treatments

Psychotherapy is the first-line treatment for anxiety.Cognitive-behavioral therapy(CBT) andexposure therapyare two types that can be particularly effective.

However, certain medications may also be prescribed to help manage both acute and long-term anxiety. Benzodiazepines are sometimes prescribed to manage immediate symptoms of anxiety, while antidepressants, such asselective serotonin reuptake inhibitors(SSRIs), can be a longer-term treatment.

Sleep Treatments

In addition to addressing underlying conditions that may contribute to anxiety, treatments for insomnia often focus on psychotherapy and lifestyle modifications.Cognitive-behavioral therapy for insomnia(CBT-I) focuses on adjusting thoughts to promote sleep, practicing relaxation strategies, and using other strategies to improve sleep.

Medications are sometimes prescribed to treat insomnia and may include prescription sleeping pills, OTC sleeping pills,melatonin, and natural remedies. While these medications can help people get more sleep in the short term, they can have side effects and don’t address the underlying factors that are contributing to sleep anxiety.

How Do I Overcome Sleep Anxiety?

While sleep anxiety is distressing, making certain lifestyle changes and utilizing effective sleep strategies can help you feel less anxious and better rested.

Practice Good Sleep Habits

Tweaking your sleep habits can significantly improve sleep, which may help you to feel less anxious about falling and staying asleep. Helpful strategies include:

Mindful MomentNeed a breather? Take this free2-minute meditation to help you fall asleep—or choose from ourguided meditation libraryto find another one that will help you feel your best.

Mindful Moment

Need a breather? Take this free2-minute meditation to help you fall asleep—or choose from ourguided meditation libraryto find another one that will help you feel your best.

How to Sleep Better

Stay Physically Active

Regular exercise can help improve sleep and combat feelings of anxiety. One study found exercise can help improve sleep quality.

Research has also shown that exercise can be helpful in reducing symptoms of anxiety. Not only can it relieve symptoms of anxiety, but it may also be protective against future anxiety.

Utilize Relaxation Techniques

Relaxation techniques can help combat stress and take some of the pressure off you might be putting on yourself each night. Strategies that can be helpful include:

A Word From Verywell

Sleep and anxiety have a bidirectional relationship. Anxiety can make it difficult to sleep, but poor sleep can also lead to increased feelings of anxiety.

When you find yourself getting anxious and stressed, remember that it may take time to get your sleep back on track. Celebrate the small victories, focus on establishing healthy sleep habits, and turn to effective relaxation techniques when you find yourself struggling.

12 Tips for Better Sleep With Anxiety

11 SourcesVerywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Oh CM, Kim HY, Na HK, Cho KH, Chu MK.The effect of anxiety and depression on sleep quality of individuals with high risk for insomnia: a population-based study.Front Neurol. 2019;10:849. doi:10.3389/fneur.2019.00849National Institute of Mental Health.Anxiety disorders.Kalmbach DA, Abelson JL, Arnedt JT, Zhao Z, Schubert JR, Sen S.Insomnia symptoms and short sleep predict anxiety and worry in response to stress exposure: a prospective cohort study of medical interns.Sleep Med. 2019;55:40-47. doi:10.1016/j.sleep.2018.12.001Bhaskar S, Hemavathy D, Prasad S.Prevalence of chronic insomnia in adult patients and its correlation with medical comorbidities.J Family Med Prim Care. 2016;5(4):780-784. doi:10.4103/2249-4863.201153Richards A, Kanady JC, Neylan TC.Sleep disturbance in PTSD and other anxiety-related disorders: an updated review of clinical features, physiological characteristics, and psychological and neurobiological mechanisms[published correction appears in Neuropsychopharmacology. 2019 Oct 7;:].Neuropsychopharmacology. 2020;45(1):55-73. doi:10.1038/s41386-019-0486-5Centers for Disease Control and Prevention.Key sleep disorders.Banno M, Harada Y, Taniguchi M, et al.Exercise can improve sleep quality: a systematic review and meta-analysis.PeerJ. 2018;6:e5172. doi:10.7717/peerj.5172Kandola A, Stubbs B.Exercise and anxiety.Adv Exp Med Biol. 2020;1228:345-352. doi:10.1007/978-981-15-1792-1_23Magnon V, Dutheil F, Vallet GT.Benefits from one session of deep and slow breathing on vagal tone and anxiety in young and older adults.Sci Rep. 2021;11(1):19267. doi:10.1038/s41598-021-98736-9Harorani M, Davodabady F, Masmouei B, Barati N.The effect of progressive muscle relaxation on anxiety and sleep quality in burn patients: A randomized clinical trial.Burns. 2020;46(5):1107-1113. doi:10.1016/j.burns.2019.11.021Ramezani Kermani A, Aghebati N, Mohajer S, Ghavami V.Effect of guided imagery along with breathing relaxation on sleep quality of the elderly patients under abdominal surgery: A randomized clinical trial.Holist Nurs Pract. 2020;34(6):334-344. doi:10.1097/HNP.0000000000000415

11 Sources

Verywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Oh CM, Kim HY, Na HK, Cho KH, Chu MK.The effect of anxiety and depression on sleep quality of individuals with high risk for insomnia: a population-based study.Front Neurol. 2019;10:849. doi:10.3389/fneur.2019.00849National Institute of Mental Health.Anxiety disorders.Kalmbach DA, Abelson JL, Arnedt JT, Zhao Z, Schubert JR, Sen S.Insomnia symptoms and short sleep predict anxiety and worry in response to stress exposure: a prospective cohort study of medical interns.Sleep Med. 2019;55:40-47. doi:10.1016/j.sleep.2018.12.001Bhaskar S, Hemavathy D, Prasad S.Prevalence of chronic insomnia in adult patients and its correlation with medical comorbidities.J Family Med Prim Care. 2016;5(4):780-784. doi:10.4103/2249-4863.201153Richards A, Kanady JC, Neylan TC.Sleep disturbance in PTSD and other anxiety-related disorders: an updated review of clinical features, physiological characteristics, and psychological and neurobiological mechanisms[published correction appears in Neuropsychopharmacology. 2019 Oct 7;:].Neuropsychopharmacology. 2020;45(1):55-73. doi:10.1038/s41386-019-0486-5Centers for Disease Control and Prevention.Key sleep disorders.Banno M, Harada Y, Taniguchi M, et al.Exercise can improve sleep quality: a systematic review and meta-analysis.PeerJ. 2018;6:e5172. doi:10.7717/peerj.5172Kandola A, Stubbs B.Exercise and anxiety.Adv Exp Med Biol. 2020;1228:345-352. doi:10.1007/978-981-15-1792-1_23Magnon V, Dutheil F, Vallet GT.Benefits from one session of deep and slow breathing on vagal tone and anxiety in young and older adults.Sci Rep. 2021;11(1):19267. doi:10.1038/s41598-021-98736-9Harorani M, Davodabady F, Masmouei B, Barati N.The effect of progressive muscle relaxation on anxiety and sleep quality in burn patients: A randomized clinical trial.Burns. 2020;46(5):1107-1113. doi:10.1016/j.burns.2019.11.021Ramezani Kermani A, Aghebati N, Mohajer S, Ghavami V.Effect of guided imagery along with breathing relaxation on sleep quality of the elderly patients under abdominal surgery: A randomized clinical trial.Holist Nurs Pract. 2020;34(6):334-344. doi:10.1097/HNP.0000000000000415

Oh CM, Kim HY, Na HK, Cho KH, Chu MK.The effect of anxiety and depression on sleep quality of individuals with high risk for insomnia: a population-based study.Front Neurol. 2019;10:849. doi:10.3389/fneur.2019.00849National Institute of Mental Health.Anxiety disorders.Kalmbach DA, Abelson JL, Arnedt JT, Zhao Z, Schubert JR, Sen S.Insomnia symptoms and short sleep predict anxiety and worry in response to stress exposure: a prospective cohort study of medical interns.Sleep Med. 2019;55:40-47. doi:10.1016/j.sleep.2018.12.001Bhaskar S, Hemavathy D, Prasad S.Prevalence of chronic insomnia in adult patients and its correlation with medical comorbidities.J Family Med Prim Care. 2016;5(4):780-784. doi:10.4103/2249-4863.201153Richards A, Kanady JC, Neylan TC.Sleep disturbance in PTSD and other anxiety-related disorders: an updated review of clinical features, physiological characteristics, and psychological and neurobiological mechanisms[published correction appears in Neuropsychopharmacology. 2019 Oct 7;:].Neuropsychopharmacology. 2020;45(1):55-73. doi:10.1038/s41386-019-0486-5Centers for Disease Control and Prevention.Key sleep disorders.Banno M, Harada Y, Taniguchi M, et al.Exercise can improve sleep quality: a systematic review and meta-analysis.PeerJ. 2018;6:e5172. doi:10.7717/peerj.5172Kandola A, Stubbs B.Exercise and anxiety.Adv Exp Med Biol. 2020;1228:345-352. doi:10.1007/978-981-15-1792-1_23Magnon V, Dutheil F, Vallet GT.Benefits from one session of deep and slow breathing on vagal tone and anxiety in young and older adults.Sci Rep. 2021;11(1):19267. doi:10.1038/s41598-021-98736-9Harorani M, Davodabady F, Masmouei B, Barati N.The effect of progressive muscle relaxation on anxiety and sleep quality in burn patients: A randomized clinical trial.Burns. 2020;46(5):1107-1113. doi:10.1016/j.burns.2019.11.021Ramezani Kermani A, Aghebati N, Mohajer S, Ghavami V.Effect of guided imagery along with breathing relaxation on sleep quality of the elderly patients under abdominal surgery: A randomized clinical trial.Holist Nurs Pract. 2020;34(6):334-344. doi:10.1097/HNP.0000000000000415

National Institute of Mental Health.Anxiety disorders.

Kalmbach DA, Abelson JL, Arnedt JT, Zhao Z, Schubert JR, Sen S.Insomnia symptoms and short sleep predict anxiety and worry in response to stress exposure: a prospective cohort study of medical interns.Sleep Med. 2019;55:40-47. doi:10.1016/j.sleep.2018.12.001

Bhaskar S, Hemavathy D, Prasad S.Prevalence of chronic insomnia in adult patients and its correlation with medical comorbidities.J Family Med Prim Care. 2016;5(4):780-784. doi:10.4103/2249-4863.201153

Richards A, Kanady JC, Neylan TC.Sleep disturbance in PTSD and other anxiety-related disorders: an updated review of clinical features, physiological characteristics, and psychological and neurobiological mechanisms[published correction appears in Neuropsychopharmacology. 2019 Oct 7;:].Neuropsychopharmacology. 2020;45(1):55-73. doi:10.1038/s41386-019-0486-5

Centers for Disease Control and Prevention.Key sleep disorders.

Banno M, Harada Y, Taniguchi M, et al.Exercise can improve sleep quality: a systematic review and meta-analysis.PeerJ. 2018;6:e5172. doi:10.7717/peerj.5172

Kandola A, Stubbs B.Exercise and anxiety.Adv Exp Med Biol. 2020;1228:345-352. doi:10.1007/978-981-15-1792-1_23

Magnon V, Dutheil F, Vallet GT.Benefits from one session of deep and slow breathing on vagal tone and anxiety in young and older adults.Sci Rep. 2021;11(1):19267. doi:10.1038/s41598-021-98736-9

Harorani M, Davodabady F, Masmouei B, Barati N.The effect of progressive muscle relaxation on anxiety and sleep quality in burn patients: A randomized clinical trial.Burns. 2020;46(5):1107-1113. doi:10.1016/j.burns.2019.11.021

Ramezani Kermani A, Aghebati N, Mohajer S, Ghavami V.Effect of guided imagery along with breathing relaxation on sleep quality of the elderly patients under abdominal surgery: A randomized clinical trial.Holist Nurs Pract. 2020;34(6):334-344. doi:10.1097/HNP.0000000000000415

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Symptoms of Sleep Anxiety#

Recap#

Identifying Sleep Anxiety#

Why Do I Get Anxiety When I Try to Sleep?#

Risk Factors for Sleep Anxiety#

Treatment for Sleep Anxiety#

Anxiety Treatments#

Sleep Treatments#

How Do I Overcome Sleep Anxiety?#

Practice Good Sleep Habits#

Mindful Moment#

Stay Physically Active#

Utilize Relaxation Techniques#

A Word From Verywell#