Sleep Anxiety:  Restful Sleep Tips

We all have trouble falling asleep sometimes. But struggling to fall asleep consistently can be much more than just restless nights—it could be sleep anxiety. This feeling of fear or worry about getting to sleep and staying asleep can keep you awake for hours and make it even harder to get the rest you need, which not only impacts your energy the next day, but also your health in the long run. 

So as your sleep experts, we're going to explain what sleep anxiety is, how it affects your sleep, and offer tips to overcome it so you can rest easier. We'll explore the role of anxiety disorders, stress, and lifestyle factors that contribute to sleep anxiety and provide practical strategies for improving sleep hygiene. 

What is Sleep Anxiety
Symptoms of Sleep Anxiety
Causes of Sleep Anxiety
Triggers and Risk Factors for Sleep Anxiety
The Role of Stress and Anxiety Disorders in Sleep Anxiety
The Link Between Anxiety and Sleep
Anxiety Disorders, Mental Health, and Sleep Patterns
The Role of Stress and Lifestyle
Effective Sleep Hygiene Tips
Supplements and Medications for Sleep Anxiety
Types of Supplements and Medications
Overcoming Anxiety Attacks During Sleep
Identifying Triggers
Coping Strategies for Nighttime Anxiety
Ways to Prevent Sleep Anxiety

Understanding Sleep Anxiety 

What is Sleep Anxiety?^1,2,3 

Sleep anxiety happens when a worry or fear about not being able to sleep causes restlessness and stress at bedtime. This anxiety creates a cycle—the more you worry about falling asleep, the harder it becomes. Over time, this can lead to chronic issues like insomnia, anxiety symptoms, and insomnia symptoms, making it feel like sleep is just out of reach. 
 
While a common issue, sleep anxiety can have significant impacts on your health through a range of sleep-related disorders. When anxiety about sleep becomes persistent, it can contribute to chronic insomnia, or a persistent difficulty of falling or staying asleep even in the most ideal sleep conditions, which negatively impacts both physical and mental well-being. 

Symptoms of Sleep Anxiety 

Identifying symptoms of sleep anxiety early is essential for taking proactive steps to manage and overcome this challenge, leading to better sleep patterns, reduced anxiety, and a more balanced life. Here are some signs to look for: 

• Racing thoughts or constant worry at bedtime 

• Feeling restless or tense 

• Trouble falling or staying asleep 

• Feeling exhausted despite spending hours in bed 

• Fear of sleepless nights and their consequences 

• Trouble sleeping 

Causes of Sleep Anxiety^6,7 

Understanding the root causes of sleep anxiety is another important step in finding effective ways to manage and overcome it. Sleep anxiety can stem from a variety of factors that disrupt your ability to relax and fall asleep, many of which go and in hand with one another. 

Triggers and Risk Factors for Sleep Anxiety 

There are numerous triggers and risk factors that can lead to sleep difficulties: 

• Anxiety disorders: If you have an anxiety disorder (generalized anxiety disorder, panic disorder, social anxiety disorder, etc.), you’re more likely to experience sleep anxiety. Since these conditions often involve excessive worry and fear, they make it hard to wind down at night. 

• Sleep disorders: Conditions like insomnia, sleep apnea, or restless leg syndrome can increase the risk of developing sleep anxiety. These sleep disorders make it difficult to fall asleep or stay asleep, which can lead to anxiety about sleep itself. 

• Mental health conditions: Mental health conditions such as depression, bipolar disorder, or post-traumatic stress disorder (PTSD) can also contribute to sleep anxiety. Each of these conditions typically involve symptoms that disrupt sleep and increase anxiety. 

• Stress: Chronic stress is a significant risk factor for sleep anxiety. When you’re constantly stressed, your body remains in a heightened state of alertness, making it difficult to relax and fall asleep. 

• Lifestyle factors: Poor sleep hygiene (irregular sleep schedules, engaging in stimulating activities before bedtime, etc.) can trigger sleep anxiety. Habits like late-night screen time or consuming caffeine close to bedtime can also make it harder to fall asleep and prevent you from reaching deep sleep. 

The Role of Stress and Anxiety Disorders in Sleep Anxiety 

Stress and anxiety disorders significantly contribute to sleep anxiety. Individuals dealing with anxiety disorders often face excessive worry, fear, or apprehension, which can disrupt their ability to fall asleep or stay asleep. Being in a constant state of heightened alertness makes it challenging to relax and unwind. Anxiety disorders can also commonly lead to rumination, where you fixate on the same worries repeatedly. If you find it difficult to switch off your thoughts at night, your sleep quality is likely to suffer. 

The Link Between Anxiety and Sleep 

Anxiety and sleep are very closely connected. When you're feeling anxious, sleep is much harder to maintain, while lack of sleep can increase feelings of anxiety. This creates a vicious cycle that’s very tough to break, particularly among children, teenagers, and those experiencing emotional distress. 

Anxiety Disorders, Mental Health, and Sleep Patterns^{8, 9, 10} 

People with anxiety disorders (generalised anxiety disorder, panic attacks, or social anxiety) and other mental health disorders may often experience disrupted sleep. Common issues include: 

• Difficulty falling asleep: Anxiety can make it challenging to relax, leading to a prolonged time to fall asleep. The anticipation of sleep difficulties can heighten anxiety symptoms, making it even harder to drift off. 

• Waking up frequently: Anxiety can cause restless sleep, causing you to wake up multiple times throughout the night. This sleep disruption can prevent individuals from reaching the deeper stages of sleep necessary for body rejuvenation and feeling energised. 

• Feeling tired and unrested during the day: The combination of difficulty falling asleep and frequent awakenings can result in feeling tired and drained during the day. This can impact daily functioning, mood, and overall mental health. 

Anxiety and sleep issues are so closely intertwined, it's difficult to improve sleep quality and mental health without addressing both. By managing your sleep anxiety through therapy, medication, or lifestyle changes, you can put yourself in the best position to alleviate sleep problems and enhance your overall well-being. 

The Role of Stress and Lifestyle⁵ 

Daytime stress doesn’t clock out when you do. Unfortunately, stressful schedules, poor time management, or constant worrying can follow you into bed, making sleep anxiety worse. In fact, this is often when people do the most thinking, causing their anxiety to worsen. Habits like late-night screen time or irregular sleep schedules can also disrupt your body’s natural rhythms, leading to the dreaded Sunday scaries—that feeling of anxiety before the workweek begins. 

Effective Sleep Hygiene Tips⁴ 

Good sleep hygiene is all about setting the right stage for a restful night. Although simple, these practical sleep hygiene changes are often difficult to make, just as daily habits are hard to break. But if you do, they can drastically ease sleep anxiety and improve your overall sleep quality. 

Creating a Restful Environment 

Your bedroom should be a sanctuary for sleep. So don't let your day follow you in there. Here’s how to make it more inviting for sleep—and not your daily stresses: 

• Keep it cool, dark, and quiet. 

• Use blackout curtains, earplugs, or a white noise machine to block distractions (especially if you're a light sleeper). 

• Invest in a comfortable mattress and supportive pillows. 

• Turn off screens at least an hour before bed to let your brain wind down. 
   
  For more tips on how to create the perfect sleep environment, check out 5 Ways to Optimise Your Bedroom for Restorative Sleep. 

Relaxation Techniques Before Bed to Fall Asleep 

Calming your mind before bed can prevent overthinking, help ease sleep anxiety, and reduce the risks of Sunday scaries. Try these simple techniques: 

• Deep breathing: Slow, steady breaths can reduce physical tension. 

• Meditation or guided imagery: Focus your mind on calming visuals or sounds. Try using a meditation app or a book. 

• Gentle stretching or yoga: Light movement can release built-up tension, helping your body feel at ease. 

• Progressive muscle relaxation: Tense and release different muscle groups to promote relaxation. 

Supplements and Medications for Sleep Anxiety 

There are some cases where supplements or medications can help manage sleep anxiety. But they're not for everyone. Always consult your healthcare provider before going this route. 

Types of Supplements and Medications^{12, 13} 

• Melatonin: A natural hormone that regulates the sleep-wake cycle. It can be helpful for those whose sleep anxiety is linked to disruptions in their natural sleep patterns. 

• Valerian Root: An herbal supplement that's known for its calming effects that can promote relaxation and improve sleep quality. 

• L-Theanine: This amino acid found in tea leaves can help reduce anxiety symptoms and promote a sense of calmness for better sleep. 

• Magnesium: Magnesium can support relaxation and improve sleep quality. 

• Magnesium glycinate: Excellent for calming the mind and gentle on the stomach. 

• Magnesium citrate: Helps with muscle relaxation and better sleep. 

• Magnesium threonate: Targets brain function and may ease anxiety. 

• Prescription Medications: For severe cases of sleep anxiety, a healthcare provider might prescribe medications. These are typically used for short-term relief and should be taken under professional supervision due to potential side effects and habit-forming risks. 

Overcoming Anxiety Attacks During Sleep 

Sometimes, sleep anxiety leads to nighttime anxiety attacks, which carry over into the feeling of Sunday scaries any day of the week. Recognising the triggers and learning different coping strategies can make a big difference. 

Identifying Triggers 

Knowing what sets off your anxiety can help you manage it. Common triggers include: 

• Stressful events or worries from the day 

• Negative thoughts about not sleeping 

• An uncomfortable sleep environment 

• Unhealthy sleep hygiene and habits 

• Existing medical conditions 

Coping Strategies for Nighttime Anxiety 

When anxiety strikes at night, here’s how to break the cycle: 

• Challenge the negative thoughts by reminding yourself that sleep will come—it’s okay if it takes time. 

• Use relaxation techniques like deep breathing or meditation to calm your body and mind. 

• Stick to a calming bedtime routine that lets your body know it's time to rest. 

• If you can’t sleep after 20 minutes, get up and do something relaxing like reading or journaling to help you reset. 

Ways to Prevent Sleep Anxiety 

Several strategies can help prevent sleep anxiety: 

• Establish a consistent sleep schedule: Going to bed and waking up at the same time every day can help regulate your sleep patterns and reduce sleep anxiety. Consistency reinforces your body’s natural sleep-wake cycle. 

• Practice relaxation techniques: Techniques such as deep breathing, progressive muscle relaxation, or mindfulness meditation can help reduce stress and anxiety, promoting relaxation before bed. These practices can calm your mind and prepare your body for sleep. 

• Create a sleep-conducive environment: Your bedroom should be a sanctuary for sleep. Keep it cool, dark, and quiet to promote relaxation and reduce sleep anxiety. Consider using blackout curtains, earplugs, or a white noise machine to block out distractions. 

• Avoid stimulating activities before bedtime: Engaging in stimulating activities, such as watching TV or using electronic devices, can make it harder to fall asleep. Try to avoid these activities at least an hour before bed to help your brain wind down. 

• Seek professional help: If sleep anxiety persists, seeking professional help from a mental health professional or a sleep specialist can be beneficial. They can help address underlying anxiety disorders or sleep disorders that may be contributing to your sleep anxiety. 

By understanding the causes of sleep anxiety and implementing these prevention and treatment strategies, you can take significant steps towards improving your sleep and overall well-being. 

Taking Steps Towards Better Sleep 

Sleep anxiety can make falling and staying asleep feel like an uphill battle, but by making small, impactful changes, you can overcome it. Things like improving your sleep hygiene and practicing relaxation techniques can help you reclaim your rest and wake up ready to take on the day. Additionally, seeking professional help to diagnose and treat any underlying sleep disorder is crucial for overcoming sleep anxiety. 

Ready to Sleep Better? 

Take the next step towards more restful nights with our Online Sleep Assessment, or Contact Us for personalized support.  

*ResMed Sleep Coaches are sales and customer service representatives who have received training in sleep health. They can give general information about sleep health, sleep disorders and products that may help improve your sleep. They are not qualified healthcare professionals and cannot provide medical advice. We recommend you continue to consult your GP.