Updated: Aug. 21, 2021
Originally Published: Aug. 21, 2021
My very first night home from the hospital, I managed to sleep for a full eight hours—a fact noted in my baby book and frequently recounted by my mother, who always highlighted what a sound sleeper I was. It wasn’t due to some celestial blessing; it was simply that I value my sleep—often needing more than eight hours, ideally nine or ten.
Recently, while watching a movie with my teenage daughter, I noticed her glancing at me every few minutes to check if I was still awake. She knows that I typically doze off on the couch between eight and nine in the evening, regardless of the activity around me, as long as I feel relaxed and comfy. My partner has learned to schedule our outings before five, allowing us to enjoy an early dinner, since I turn into a pumpkin as soon as the sun sets.
I usually require a minimum of eight hours of sleep, but if I dip below that, particularly to six hours or less, it feels like I’ve been hit by a truck. When I know that my sleep might be limited due to an early morning or a late night, I often start to feel anxious. I begin to worry about my ability to function the next day, anticipate when I’ll be able to sneak in a nap, and dread the moodiness and headaches that are sure to follow.
As the clock nears 11:00 p.m. and I struggle to fall asleep, my anxiety escalates, making it even harder to drift off. A few months ago, I found myself wide awake with a racing mind despite trying melatonin, lavender, and relaxation techniques. By 1:30 a.m., I was in full-blown panic mode and hadn’t slept a wink, which left me exhausted for days afterward. That’s when I realized I was grappling with sleep anxiety; my fear of not sleeping was preventing me from actually falling asleep.
Anxiety is the most prevalent mental health issue in the U.S., affecting over 40 million people, while insomnia—a disorder that makes it challenging to fall asleep—impacts around three million. Sleep anxiety, in particular, is a form of performance anxiety, as described by Dr. Alexander Obolsky in an article for WebMD. Essentially, the fear of not getting enough sleep can keep the mind too active to relax.
Those who frequently experience nightmares may also suffer from sleep anxiety, naturally avoiding sleep if it means facing distressing dreams. So, how can you cope with sleep anxiety? According to Teen Vogue, Cognitive Behavioral Therapy (CBT) is a helpful approach, focusing on altering disruptive thought patterns and behavior to alleviate anxiety related to sleep.
Another vital tip is to ease the pressure you place on yourself regarding sleep. It’s okay to get less sleep, especially if you maintain good health. This is something I struggle with, as worrying while lying awake never makes me feel tired; in fact, it has the opposite effect—until the next day arrives.
If anxiety about sleep begins to creep in, try planning something enjoyable for the following day. Teen Vogue suggests that having something to look forward to can alleviate the dread associated with waking up after a poor night’s sleep. It doesn’t have to be extravagant—a scoop of your favorite ice cream or a small treat can shift your mindset.
One of the best pieces of advice I received from my doctor was to get out of bed if I can’t sleep. She recommended going for a walk in the kitchen, reading, or engaging in a relaxing activity rather than lying in bed counting the minutes I’m missing. This strategy has worked wonders for me, and I’ve learned that even if I don’t get the amount of sleep I think I need, my day doesn’t fall apart.
While insufficient sleep can certainly affect you, lying awake worrying about it won’t help at all. If you are facing similar challenges, consider trying out these strategies; we could all use one less source of anxiety in our lives. For further insights on this topic, check out this helpful blog post.
For those interested in home insemination resources, visit Make a Mom, an authority on the subject, or explore American Pregnancy, which is an excellent resource for pregnancy and home insemination.
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Summary
Sleep anxiety can be a significant barrier to achieving restful sleep, often stemming from worries about not getting enough rest. Strategies such as Cognitive Behavioral Therapy, changing your mindset about sleep, and planning enjoyable activities can help alleviate this anxiety. Additionally, engaging in relaxing activities instead of lying awake can be beneficial. Remember, it’s important to recognize that a single night of insufficient sleep doesn’t have to ruin your day.
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