Is sleep anxiety driving you to the edge of exhaustion?
Sleep should be a natural thing. It should be the one way to safely escape the cares and worries of the day. But what if sleep is the thing that causes you the most distress?
Perhaps you worry that you won’t be able to sleep. Perhaps you fret because you won’t stay asleep. Maybe sleep comes with dreams and nightmares that make sleep more stressful than restful. Or maybe your anxiety about sleep stems from the fear that your insomnia might affect your health and relationships negatively.
Sleep anxiety steals the rest and mental quiet we long for naturally. To feel that it is out of reach creates a sort of performance anxiety in us that can preoccupy our minds and create bodily tension that keeps a sleepless cycle going. We want to put ourselves to sleep but anxiety gets in the way and then, anxiety about being too anxious to sleep makes things worse!
What to do about sleep anxiety? Consider the following ideas:
What to Do When You Can’t Go to Sleep or Stay Asleep
Seek Help Sooner Rather Than Later
Why suffer longer than you need to? Sleep-induced overwhelm is no way to work or live. For a while, you may need both medicinal and therapeutic interventions. Often, treating both anxiety and sleep disruption requires the joint effort of both types of professionals. Working with a physician and a therapist helps cover any physical and emotional bases that may be contributing to your sleep anxiety.
Try Not to Ignore Anxiety During the Day
Face your anxious thoughts and concerns to mitigate challenges and cope with uncertainty and overwhelming as much as possible before bed. Accepting anxiety early on, rather than avoiding it, can actually be empowering.
Don’t Watch the Clock
Avoid counting the minutes until bedtime or counting down the hours until morning. This only serves to exacerbate sleep anxiety. Simply put the clock face down or turn off the display on your phone.
Consider the Comfort of Routine
Establishing a nighttime routine is very helpful for grounding you and redirecting your thoughts as the night approaches. Winding down predictably, removing stimulus early in the evening, and soothing yourself with a bath or dim lighting is often helpful. Limit screentime and keep work out of your bedroom. Consider repeating a soothing phrase to slow or stop racing or unproductive thoughts.
Don’t Discount the Impact of Your Diet
Sometimes certain dietary choices or habits can feed anxiety and insomnia. Consider your caffeine intake: too many coffee runs or sodas throughout the day can intensify anxiety and ruin attempts to relax. Additionally, monitor the amount of alcohol, sugar, and processed foods you ingest. Consider when you eat and the size of your meals. Play with portion control and time of day to see if this contributes to better or worse sleep.
Further Foster the Link Between Body and Mind
Also, you can discharge restless energy and discomfort with some somatic (body-oriented) work. Deep breathing techniques, meditative relaxation practices, or even light physical exercise may help you manage anxious feelings. Practicing these methods periodically before bed can help you relax and help you make the mind-body connection necessary for sleep.
Are You Ready to Rest?
According to the National Institutes of Health, upwards of 40 million Americans struggle with the combined effects of anxiety and long-term sleep problems. You are not alone and you don’t have to work through your exhaustion on your own. Let us help. Together, we can determine how to help you to address the issues that keep you up at night. Read more about how therapy for anxiety can help. When you’re ready, please contact us for a consultation or to schedule a session.
To schedule a therapy session with Jessica Nesis, call the Relationship Counseling Center of Austin at (512) 270-4883, or submit a form on our Scheduling page.
Learn more about self-care in individual therapy here: Individual Therapy.