I Cant Sleep Because Of Anxiety What To Do
Does I cant sleep because of anxiety describe your recent struggles. We could easily call 2020 the year of anxiety as stress levels for many Americans spiked due to the pandemic. And the result has left many awake at night when they should be sleeping.
Maybe youve caught yourself saying one or more of the following:
Im so stressed I cant sleep.
Why cant I sleep?
I cant sleep due to anxiety.
I cant fall asleep.
If you relate, you also fully understand that few challenges can lead to as much difficulty and compromised mental health as an ongoing sleep deficit. You know the negative cycle has to stop, but then yet another night comes and goes with the same stressors and inadequate rest.
How do you stop this anxiety-induced pattern of sleep deprivation? Here are a few ideas to try.
Address Your Worries During The Day
Katy asked Dr. Farrell-Carnahan the following question: I have a really hard time shutting my brain off to fall asleep. How can I get over this to fall asleep better?
First off, I feel this deep in my soul. Second, Dr. Farrell-Carnahans answer isnt completely surprising to me, although it is definitely something I need to put into practice in my own life.
She explains that you should set aside time during the DAY to write out your worries and fears. While you are at it, you should also generate some solutions, if you can, to your worries.
It is advisable to set aside this time during the day or prior to winding down for the evening.
Dr. Leah Farrell-Carnahan
Finally Consider Your Diet
We’ve already mentioned that eating a heavy meal too close to bedtime can cause sleeplessness, but the actual foods you eat and drink can affect your sleep as well.
Many people who have trouble falling asleep, for example, drink alcohol before bedtime, thinking it will “relax them” and help them fall asleep more easily. In reality, consuming alcohol within two hours of going to bed is more likely to disrupt your sleep than enhance it. Alcohol’s effects actually increase anxiety, and have a physiological “rebound effect” that can cause you to wake up more frequently in the middle of the night.
Same with coffee, black tea, and other forms of caffeine. They are stimulants not only on a physical level, but on a mental level as well. If you’re already anxious, caffeine can increase both the number of thoughts racing through your mind and the worries they trigger.
Instead, you might think about adding some of the following to your diet:
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Habits That Cause Insomnia And Disrupt Sleep
While treating underlying physical and mental issues is a good first step, it may not be enough to cure your insomnia. You also need to look at your daily habits. Some of the things youre doing to cope with insomnia may actually be making the problem worse.
For example, maybe youre using sleeping pills or alcohol to fall asleep, which disrupts sleep even more over the long-term. Or maybe you drink excessive amounts of coffee during the day, making it harder to fall asleep later. Other daytime habits that can negatively impact your ability to sleep at night include having an irregular sleep schedule, napping, eating sugary foods or heavy meals too close to bedtime, and not getting enough exercise or exercising too late in the day.
Not only can poor daytime habits contribute to insomnia, but a poor nights sleep can make these habits harder to correct, creating a vicious cycle of unrefreshing sleep:
Oftentimes, changing the habits that are reinforcing sleeplessness is enough to overcome the insomnia altogether. It may take a few days for your body to get used to the change, but once you do, youll sleep better.
If you’re having trouble identifying insomnia-causing habits
Some habits are so ingrained that you may overlook them as a possible contributor to your insomnia. Maybe your Starbucks habit affects your sleep more than you realize. Or maybe youve never made the connection between that late-night glass of wine and your sleep difficulties.
Still Struggling To Sleep Talk To Your Doctor
As we wrap up Dr. Farrell-Carnahans excellent advice for getting sleep during this anxious time, wed be remiss if we didnt remind you to consider treatment if your insomnia is chronic.
Dr. Farrell-Carnahan recommends asking your doctor if cognitive behavioral therapy for insomnia might be work for you. She also suggests the Society for Behavioral Sleep Medicines website for learning more about insomnia, CBT for insomnia, and other kinds of disordered sleep.
What are your tips for when you cant sleep due to anxiety? Please share them with us in the comments!
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Causes Of Anxiety Before Sleep
Everyone experiences anxiety differently. Those that have anxiety when falling asleep may have that problem for their own unique reason. Some of the causes include:
These are only an introduction to the different issues that may cause anxiety when falling asleep. There are a variety of other reasons why a person with anxiety may struggle to fall asleep including something as simple as what you ate or drank before going to bed.
Effects and Symptoms of Nighttime Anxiousness
Anxiousness, when you are trying to get to sleep, causes both mental and physical struggles. See if these descriptions of the types of problems encountered by anxiety sufferers trying to get to sleep match up to your own experiences.
If you are experiencing any of these symptoms when trying to sleep, you should take the steps outlined below to help you escape the torture of being too anxious to get a good night’s sleep.
How Can Sleep Anxiety Be Treated With Cognitive Behavioral Therapy
There are a few different treatment options available for those with somniphobia, or sleep anxiety. These include exposure therapy, relaxation techniques, and medications, such as benzodiazepines, beta blockers, and antidepressants. Before writing a prescription for medication to help you sleep, however, the American College of Physicians advising trying CBT.
This clinical therapy works to change your perception of sleep and create a more positive approach to bedtime. There are different therapeutic methods involved in CBT, such as sleep restriction and stimulus control. Part of the therapy is also meant to address anxiety and your specific fears about sleep. Studies have shown that CBT is an effective solution for insomnia, while also safe and drug-free.
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Create A Comfortable Sleep Environment
Maintaining a comfortable sleep environment often means using your sleep space or bedroom only for rest and intimacy, such as sleep and sex. Try not to do things in your bedroom or bed that might shift your focus from rest, such as watching TV or working on a computer.
Try sleeping in a cool, dark space thats free from any noises or distractions. Make sure your mattress and pillows are comfortable and supportive, too.
Consider sleeping with a weighted blanket.
Sleeping under a weighted blanket feels like a deep hug, which is incredibly relaxing for most people, Hsu says. This simple tool is
Practice Good Sleep Hygiene
Dr. Nikki Lacherza-Drew, licensed psychologist and owner of Vici Psychological Care, suggests engaging in proper sleep hygiene to help get better sleep. Lacherza-Drew says, If you have a routine and engage in appropriate sleep hygiene on a consistent basis, your mind will be less likely to go down the rabbit hole of anxious thoughts.
Sleep hygiene refers to various habits that are necessary for good sleep quality. To practice good sleep hygiene, Lacherza-Drew suggests:
- No major physical activity or heavy meals close to bedtime
- No caffeine or alcohol near bedtime or after a certain time in the afternoon
Other easy ways to practice good sleep hygiene include:
- Soaking up the morning sun
- Limiting power naps to 20 minutes
- Keeping your bedroom dark and cool
- Following a consistent bedtime routine
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Are There Any Risk Factors For Sleep Anxiety
Risk factors for somniphobia include other sleep disorders and negative sleep experiences, anxiety disorders, PTSD, and other medical conditions. Those with a family history of anxiety and sleep disorders are also more likely to experience somniphobia. This type of phobia is more common among women and children.
Medical Treatment Options For Sleep And Anxiety
Treatment options are available for both insomnia and anxiety. These options include:
- Medication. Medications such as selective serotonin reuptake inhibitors or benzodiazepines can help treat anxiety and may address underlying causes of insomnia.
- Herbal remedies. Melatonin or valerian root may help.
- Cognitive behavioral therapy . This type of therapy can help you change behaviors that keep you awake.
- Mindfulness and relaxation techniques.Meditation, yoga, exercise, and massage therapy can improve anxiety and sleep.
- Light therapy.Artificial light may help improve mood and quality of sleep.
- Sleep restraint. This therapy decreases the amount of time a person is in bed.
To treat both sleep problems and anxiety, healthcare professionals may recommend a combination of medication and therapy.
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Avoid Alcohol Before Sleep
Alcohol has become a popular coping mechanism during this pandemic mostly because there isnt much else to do, and getting pleasantly buzzed is a nice alternative to the fact that the world is mostly a raging dumpster fire.
However, and we know this is hard to hear, alcohol can interfere with the quality of your sleep. Ouch.
The bad news is that alcohol blocks REM sleep , meaning that you might feel drowsy and fall asleep quickly when you drink, but youre much less likely to fall into deep REM cycle sleep.
So have that glass of wine when the school day is over for your kids, but dont overindulge. Your sleep cycle will thank you.
Watch this video to hear about other activities, environments, or health conditions that could prevent you from getting good quality, restorative sleep.
No Gadgets At Bedtime
What to do when you cant sleep and are bored? Put down your gadgets, turn it off, or set it on silent mode so you wont hear any notification that will keep you awake.
Youd think youd just want to open your phone for a second, but you see Instagram and Tiktok scrolling it down because it entertains you and you dont realize its already 3am.
Exposure to blue light at night can activate the bodys circadian rhythm, which tricks the brain into thinking its still daytime.
It can also reduce the hormone melatonin, which helps the body rest. So, put your cell phone away at least 2-3 hours before bedtime.
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Turn Down The Noise In Your Head For A More Restful Night
As you tuck into bed at night, do the thoughts in your brain refuse to slow down when you turn off the lights? Instead of winding down, its a wave of worries about everything from paying your credit card bill on time to an upcoming meeting with your boss. That non-stop chatter about what might occur tomorrow is a sign of anxiety and, for many, its a serious roadblock to getting a good nights sleep.
According to the National Institute of Mental Health, the number of people struggling with anxiety is staggering. Anxiety has become the number one mental health issue in North America, affecting approximately 40 million Americans . Some estimates put this number higher at around 30% since many people with anxiety dont know they have it or dont seek treatment.
Simply put, its a national epidemic.
When it comes to sleep, anxiety is a key part of a toxic cycle because it makes getting to sleep and staying asleep difficult. Whats more, it becomes a source of worry itself, worsening the original anxiety a chicken-and-egg problem. Did the anxiety cause poor sleep or did poor sleep cause anxiety? One feeds the other, experts say.
The bad news is that even as you manage to nod off, your anxiety is still active. While we sleep, our mind is still active and maybe processing information, she says. If we dont take time throughout the day to process information and to unwind, then stress/anxiety can make it difficult to fall asleep or stay asleep.
Find A Solution For Your Sleep Problems
Sleep Health Solutions of Ohio is equipped with to provide doctors and patients with diagnostic information for a wide range of sleep disorders. We can help determine what is keep you up at night, find the right treatment option for you, and monitor your progress towards better sleep health. Call our office for more information.
Dr. Rosenberg is specialized in sleep medicine and neurology. He is also certified by the American Board of Sleep Disorders Medicine and the American Board of Psychology and Neurology. Patients with a wide range of issues are referred for sleep studies and he works together with them to find effective solutions that fit their lifestyle.
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Sleep Anxiety Tips: How To Calm Anxiety At Night
*This article is for general information purposes only and is not intended as medical or other professional advice. Visit the links within the text for sources. Casper has not independently verified the sources. While some of us may toss and turn some nights, every night can be a restless night for others. If youve ever struggled with sleep anxiety, you know the feeling of anxiously watching the clock as you worry about not being able to fall asleep and waking up sleep-deprived the next day. There are many statistics that reveal Americans struggle to sleep on a regular basis. As it turns out, anxiety and sleep are connected in a number of ways. Fifty percent of those who are sleep-deprived say that their anxiety impacts their ability to sleep at night. Its important to understand how anxiety can affect your ability to get a good nights rest. This guide covers what sleep anxiety is, the effects of anxiety-induced sleep deprivation, and science-backed tips for decreasing anxious thoughts, as well as how to set yourself up for better sleep.
Set The Calm And Comfortable Room Ambience
You can design your room according to your taste, which is comfortable and aesthetic.
Colors that are suitable for rooms are white, blue, green, soft purple, or calm gray.
You can add aesthetic decorations such as flowers, neon lights, air fresheners. Also choose pillows, blankets, and beds that are soft and fluffy.
Keep the room warm, dark, and comfortable.
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Reason #: Too Much Focus On The Day
Nighttime anxiety can be caused by over-focusing on stress before sleep. Knott says that this is because our body can perceive work stress, relationship issues, and social contact as dangerous, and prepare us to fight or flee. Being fixated on your worries during the day and anticipating stressful activities for the next day will make it more difficult for your mind to relax.
Build A Sleep Routine To Transition From Day To Night
What that routine looks like really depends on you and your needs. For some people, its meditation. For others, its as simple as taking a bubble bath before bed, lighting a scented candle, petting your cat, or reading a good book.
Whats important is that you take some time to wind down.
This means stepping away from stressful activities like paying bills, listening to the news, talking about politics, scrolling through your phone in the time leading up to you going to bed.
Its especially important to limit your screen exposure because blocking blue light at night can help you sleep.
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Get A Bed That Fits You
When you sleep on an uncomfortable mattress, pressure points build up on your body, causing you to toss and turn. A supportive mattress and pillow provide support to the contours of your body and neck, and keep you cool and comfortable for sleep.
For drool-worthy sleep at a price point that wont break the bank, you may want to check out the Casper Original Mattress. Engineered for cool, comfortable sleep, the Casper Original provides targeted layers of support and unique cooling perforations so you can spend less time counting sheep and more time catching Zs.
If youre looking for that sleeping-on-a-cloud experience, the Casper Nova Hybrid may be the right option for you. As our most top rated mattress, the Casper Nova provides sturdy support with a velvety soft top layer so you can sleep worry-free.
Common Symptoms Of Anxiety
Anxiety can manifest in many different ways, and present differently from person to person. Almost all types of anxiety involve a magnified sense of worry about something, but other symptoms may include:
- Nervousness, irritability and restlessness
As clinical psychologist Steve Orma puts it, “Anxiety is an emotion that actually wakes us up. There are all kinds of physical changes happening that ramp you up, which is the exact opposite state of what you need to be in when you’re trying to fall asleep.”
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Use A Weighted Blanket
Weighted blankets are a type of heavy blanket that typically weighs between 5 and 30 pounds. Theyre known for producing calming effects by mimicking the feeling of a hug using deep pressure stimulation. Because weighted blankets can help increase serotonin and melatonin while decreasing cortisol, they have been shown to promote feelings of calmness and peacefulness.