Are you also tossing and turning in bed, unable to sleep? Are you lying awake at 4 am, unable to quiet your mind from the day's activities? Do you find yourself surfing the internet on ‘how to get rid of bad anxiety at night?’
If your answer to these questions is yes, then you are also a victim of one of the most common mental health challenges known as sleep anxiety. The good news is that sleep anxiety is manageable.
So, What Is Sleep Anxiety?
In simple words, sleep anxiety is fear around the idea or act of falling asleep. This sleep challenge can affect anyone ranging from children to adults. If it persists, it can lead to a continuous cycle of wakefulness and increased anxiety. So, understanding what sleep anxiety is can help you become more aware in recognize it in yourself or your loved ones. This will help you find effective solutions to deal with the anxiety at night time.
What Causes Anxiety At Night?
Many people get a rush of anxiety when falling asleep. It could be triggered by some everyday concerns, for example, a haircut or by anticipation of some serious event like a divorce. This could be about the present, future or even past experiences.
As the night comes, the unresolved issues in our minds start to find their home again. Consequently, this can lead to fear of sleep or nighttime anxiety attacks. Being aware of what triggers your sleep anxiety is the first step in tackling this sleep challenge.
From Sleep Anxiety to Phobia Of Sleeping
For some people, this fear of sleep can turn into a phobia of sleeping, known as somniphobia. This intense sleeping anxiety can make it difficult to relax, resulting in avoiding sleep altogether.
Symptoms of somniphobia may include rapid heartbeat, sweating, shaking at night time, nightmares, increased alertness to potential harm at night, intense anxiety and reluctance to go to sleep due to fear.
No more restless nights
How to Calm Anxiety At Night Naturally
There are numerous ways to sleep naturally, calm your mind and relieve your sleep anxiety. These techniques include meditation, deep breathing exercises and progressive muscle relaxation. All of these natural methods will help you release tension and instill a sense of calm.
In the long run, creating a nighttime routine that includes these relaxation techniques can signal your body to unwind, preparing it for sleep.
Tips For A Peaceful Sleep
If you are struggling with anxiety when sleeping, give these strategies try:
1. Form A Stable Bedtime Routine
Wake up and go to bed at the same time every day to prepare your body for sleeping. This will help your body align with your body's natural circadian rhythm.
2. Make A Cozy Sleeping Environment
Turn off the lights, switch off any devices and grab your favorite blanket to create a peaceful sleeping environment. Also, make sure to keep your room calm, quiet and dark when going to bed.
3. Use A Sleep-Managing App
If you want to get to understand your sleep, what affects your sleep and have tools to establish habits and behaviors to get you to sleep better, then a digital sleep coach can be a valuable tool.
Last Word: How To Fall Asleep With Anxiety
Sleep anxiety can be an overwhelming experience that can lead you to sleepless nights and tiredness during the day. However, understanding why it happens to you and implementing the mentioned strategies can help you ease your anxiety when sleeping.
Whether you are experiencing a fear of sleep or have developed somniphobia (phobia of sleeping), remember that you are not alone. This sleep challenge is curable and just requires some consistent effort from your end. By using the relevant relaxation techniques and sleep strategies, you can try to attain a calmer mind and peaceful sleep.
