Anxiety at Night: Can't Stop Worrying About Sleep?

Have you ever found yourself trapped in the frustrating cycle of sleep anxiety, where the sheer worry of not being able to sleep actually keeps you awake? You think, "I am going to sleep," but can't even keep your eyes closed as soon as you go to bed. If yes, then don't worry, you're not alone. Many of us experience a rush of anxiety when falling asleep, leading to a night of tossing and turning. This blog aims to explore sleep anxiety symptoms, uncover why you might feel like you can't relax, and provide you with strategies to calm your mind for a good night's sleep.

Understanding sleep anxiety

Sleep anxiety is more than just occasional restlessness before bed; it's a persistent dread of sleeplessness that can significantly hinder your ability to fall asleep. But then, how is it different from insomnia? Insomnia is characterized by the inability to sleep, sleep anxiety is the fear and anxiousness about sleep itself. Understanding this distinction is crucial for addressing the underlying issues and finding effective solutions.

The root causes of sleep anxiety

The causes of sleep anxiety are multifaceted, involving psychological, environmental, and physiological factors. Unwinding before bed can be a challenge when your mind is racing with worries. This rush of anxiety when falling asleep can disrupt your ability to drift off peacefully and can be caused by a variety of factors. Here are some of the root causes to consider:

• Psychological factors: Stressful life events, ongoing worries, and even past traumas can all contribute to sleep anxiety. When you're constantly overthinking at night, it's hard to quiet your mind and enter a state of relaxation.
• Environmental factors: Your sleep environment can have a big impact on your ability to rest. An uncomfortable mattress, excessive noise, or extreme temperatures can all disrupt sleep and contribute to sleep anxiety.
• Physiological factors: Certain medical conditions and medications can interfere with sleep. Additionally, underlying health issues can cause discomfort or pain, making it difficult to get comfortable and go to sleep.

Also read: Why do we sleep?

Recognizing the symptoms of sleep anxiety

Sleep anxiety manifests through various physical and emotional symptoms.

Physical symptoms

• Increased heart rate: When anxiety kicks in, your body goes into fight-or-flight mode, causing your heart rate to rise. This can make it difficult to relax and fall asleep.
• Sweating: Along with a racing heart, sleep anxiety can also trigger sweat glands, making you feel hot and uncomfortable in bed, making you wonder, “Why can’t I relax?”
• Gastrointestinal issues: Anxiety can wreak havoc on your digestive system, causing problems like indigestion, nausea, or stomach cramps. These issues can disrupt sleep or wake you up during the night.
• Shortness of breath: Anxiety can cause a feeling of tightness in your chest, making it difficult to take a deep breath. This can be particularly bothersome when you've prepared yourself thinking, “I am going to sleep.”
• Fatigue (even after a full night's sleep): Even if you manage to fall asleep eventually, restless sleep caused by anxiety can leave you feeling tired and drained the next day.

Behavioural symptoms

• Difficulty falling asleep (initiating sleep): The worry and anticipation of not being able to sleep or the rush of anxiety when falling asleep can itself become a barrier to falling asleep, creating a frustrating cycle.
• Difficulty staying asleep (waking up frequently during the night): Even if you drift off initially, sleep anxiety can cause you to wake up throughout the night, making it hard to get enough quality sleep.
• Early morning awakening (waking up much earlier than usual and not being able to fall back asleep): People with sleep anxiety often wake up several hours before their intended wake-up time and struggle to fall back asleep.
• Increased napping during the day: Exhaustion from poor sleep at night can lead to a strong urge to nap during the day. However, napping can further disrupt your nighttime sleep schedule.
• Avoiding bedtime routines or activities due to fear of sleep anxiety: The association of bedtime with anxiety can lead some people to dread going to sleep and avoid bedtime routines or activities altogether.

Also read: Tired, still can't sleep? Here's what you need to do

Preventing sleep anxiety

Sleep anxiety can disrupt your nights and leave you feeling drained. So, how to stop overthinking at night? The good news is, there are steps you can take to prevent it and promote restful sleep. Preventing sleep anxiety involves both lifestyle changes and bedtime routines:

Lifestyle changes

• Prioritize a healthy diet: Eating nutritious foods fuels your body and mind, promoting overall well-being and reducing stress that can contribute to sleep anxiety. Make sure you keep a gap between your dinner and bedtime.
• Embrace regular exercise: Physical activity is a great stress reliever. However, avoid intense workouts close to bedtime, as they can be stimulating enough to increase heart rate.
• Limit caffeine and alcohol: While a morning cup of coffee might jumpstart your day, avoid caffeine later in the afternoon or evening, as it can interfere with sleep. Similarly, alcohol might make you drowsy initially, but it disrupts sleep quality later in the night.
• Develop healthy sleep habits: The fact that you should go to bed and wake up at consistent times, even on weekends, isn’t said enough. This helps regulate your body's natural sleep-wake cycle.

Also read: 7 reasons why you're waking at 2 am every night

Calming bedtime routine

• Create a relaxing sanctuary: Ensure your bedroom is cool, dark, and quiet – a perfect environment for sleep.
• Power down before bed: The blue light emitted from electronic devices is powerful enough as it can suppress melatonin production, a hormone that regulates sleep. Avoid screens for at least an hour before bedtime.
• Unwind with mindfulness: Instead of mindlessly scrollign through social media, focus on doing activities like reading, taking a warm bath, or practicing deep breathing exercises which can signal your body that it's time to wind down and prepare for sleep.
• Write down your worries: If worries are racing through your mind, don’t just keep tossing and turning. Try jotting them down on paper before bed. This can help clear your head and promote relaxation.
• Don't force sleep: If you can't fall asleep after 20 minutes, get out of bed and engage in a relaxing activity until you feel tired. Lying in bed awake can further increase anxiety.

Also read: Should you have dinner before bed?

Tips to fall asleep

For those nights when the rush of anxiety makes falling asleep seem impossible, there are strategies to help. Even with preventative measures, sleep anxiety can occasionally pop up. Here are some strategies to help you fall asleep when the worries creep in:

• Deep breathing exercises: Focus on slow, deep breaths to calm your body's fight-or-flight response and promote relaxation. Techniques like diaphragmatic breathing can be particularly helpful.
• Guided imagery: Imagine yourself in a peaceful and calming setting. This can distract you from worries and lull you towards sleep. There are many guided imagery recordings available online or in apps.
• Sensory soothing techniques: Listen to calming sounds like white noise, nature sounds, or soft music. These can mask distracting noises and create a tranquil atmosphere. Alternatively, take a warm bath or try progressive muscle relaxation, which involves tensing and releasing different muscle groups.

Do this body-scan meditation, in the voice of Ranveer Allahbadia, to release tension from every part of your body and feel relaxed and rejuvenated.

• The 20-Minute rule: If sleep eludes you after 20 minutes of tossing and turning, get out of bed! Lying there awake can worsen anxiety. Engage in a calming activity like reading a book, listening to calming music, or light stretching until you feel drowsy. Avoid stimulating activities like watching TV or using electronic devices.

Long-term complications of sleep anxiety

Chronic sleep anxiety can lead to a cascade of health problems, including:

• Cardiovascular disease
• Diabetes
• Depression
• Weakened immune system

Sleep anxiety can significantly impact:

• Cognitive function (memory, focus, concentration)
• Emotional well-being (increased anxiety, irritability)
• Overall quality of life (reduced energy, mood swings)

Seeking professional help

If sleep anxiety is taking a toll on your life, it may be time to seek professional help. Healthcare providers and sleep specialists can offer treatments such as cognitive-behavioural therapy (CBT) for insomnia, medication, and other therapeutic approaches.

Here are some signs that indicate it's time to consult a healthcare provider or sleep specialist:

1. You're experiencing difficulty falling asleep or staying asleep most nights.
2. You feel groggy and tired throughout the day affecting work and daily activities.
3. Exacerbated feelings of anxiety, depression, or irritability.
4. Weakened immunity, headaches due to sleep deprivation.
5. You've tried various relaxation techniques but nothing seems to work.

Final thoughts

Sleep anxiety is a formidable foe, but it's not invincible. By understanding its symptoms, addressing its causes, and adopting preventative and management strategies, you can reclaim the night and find peace in rest once again. Remember, if the question "why can't I relax" is keeping you up at night, seeking professional advice can offer the guidance and support you need to overcome sleep anxiety.