Table of ContentsView AllTable of ContentsSignsCausesHealth EffectsDiagnosisTreatmentCopingLong-Term ComplicationsSeeking Medical Care
Table of ContentsView All
View All
Table of Contents
Signs
Causes
Health Effects
Diagnosis
Treatment
Coping
Long-Term Complications
Seeking Medical Care
Sleep anxiety is when you experience fear or stress about falling asleep. Even the thought ofbedtimecan lead to feelings of anxiousness. About 40% of people with anxiety also experienceinsomnia(difficulty falling or staying asleep), and there is a connection between the two.
Sleep anxiety is not a condition on its own but can be part ofinsomniaorgeneralized anxiety disorder. The best coping method depends on the underlying cause.
This article discusses what causes sleep anxiety and how to cope.
Andrii Lysenko / Getty Images
Signs of Sleep Anxiety
Anxiety and insomnia are two different conditions that can occur together. Both anxiety and insomnia may involve worry at bedtime and while trying tosleepand thoughts about difficulty sleeping.This means that sleep anxiety can occur with both anxiety and insomnia.
In addition to difficulty falling or staying asleep, you may experience other physical or mental signs of sleep anxiety. Physical signs include:
Mental signs include:
Difficulty Sleeping
What Causes Sleep Anxiety?
While sleep anxiety isn’t a standalone diagnosis, factors that contribute to generalized anxiety disorder and insomnia can affect your ability to fall asleep or stay asleep. Causes of anxiety and insomnia differ from person to person. However, some common contributing factors include the following:
Insomnia
Nearly one-third of adults experiencechronic insomnia.This may include difficulty falling asleep or staying asleep, waking up and not being able to return to sleep right away, or not getting enough quality sleep.
Experiencing insomnia, especially long term, can lead to discouraging thoughts related to sleep and decreased confidence in your ability to sleep. When combined with feeling the adverse effects of sleep loss during the day, insomnia can lead to sleep anxiety.
Anxiety Disorders
About 40 million American adults experience anxiety disorders.Feeling stressed or anxious, even if those anxious thoughts and feelings are unrelated to sleep, can make it difficult to sleep. When anxiety negatively impacts sleep, it can lead to sleep anxiety.
Other Risk Factors for Sleep Anxiety
Over half of Americans experience stress.While stressful events and feeling stressed at times are typical, long-term and high levels of stress can lead to anxiety and insomnia, especially when left untreated.
For this reason,stressand stressful events or situations are risk factors for sleep anxiety. Additionally, anxiety risk factors and insomnia risk factors are also risk factors for sleep anxiety.
Sleep anxiety risk factors include:
An Overview of the Link Between Mental Health and Sleep Disorders
Effects of Sleep Anxiety on Health
Anxiety, including sleep anxiety, can disrupt your sleep and increase your anxiety levels. This creates a cycle of decreased sleep and increased anxiety that adversely impacts your health.
Sleep anxiety may also increase the risk of other health concerns, such as:
How Sleep Deprivation Affects the Human Body
How Sleep Anxiety Is Diagnosed
There currently is no diagnosis specifically for sleep anxiety. If you’re experiencing symptoms of sleep anxiety, you may be diagnosed with anxiety, insomnia, or both.
A healthcare provider such as aprimary care provider,psychologist, orsleep specialistbegins the diagnosis process through an evaluation using various assessment tools.
TheBeck Anxiety Index(BAI), theGeneralized Anxiety Disorder Assessment(GAD-7), and the Insomnia Severity Index (ISI) are standard screening protocols. Your provider may also evaluate you for other sleep disorders, such asobstructive sleep apnea, to rule them out.
How Is Sleep Anxiety Treated?
Treating sleep anxiety involves treating insomnia, anxiety, and any other underlying conditions contributing to sleep anxiety. Cognitive behavioral therapy for insomnia (CBT-I) is the recommended treatment for insomnia.
Additionally, one of the most effective anxiety treatments is cognitive behavioral therapy (CBT), which is also a great option for those experiencing sleep anxiety.
Sleep anxiety treatment options include:
How to Cope With Sleep Anxiety
Sleep hygieneis a set of tips or habits for good sleep that can help to cope with insomnia, including sleep anxiety.These behaviors make it easier to fall asleep and sleep well. Additionally, having a bedtime routine can help you feel more empowered and in control of the situation, lowering the stress related to sleep.
Habits to help with sleep anxiety include:
Sleep anxiety coping habits can also help to prevent sleep anxiety, insomnia, and anxiety.
How to Improve Your Sleep Habits
What Are the Long-Term Complications of Sleep Anxiety?
Not getting enough quality sleep and long-term sleep deprivation can lead to a wide range of health complications, such as:
Similarly, long-term stress and anxiety can adversely impact immune health, cardiovascular health, mental health, and more.Since sleep anxiety involves both sleep loss and anxiety, it is essential to seek support to prevent these adverse effects.
When to Contact a Healthcare Provider
If you’re experiencing signs of sleep anxiety, insomnia, or anxiety, seek the support of a healthcare provider, especially when symptoms are affecting your daily life or have persisted for three months or longer.
If you notice any of the following signs, you should reach out to a healthcare provider:
These signs can lead to depression and other health complications.
A Word From VerywellCBT for insomnia (CBT-I) is typically the best treatment for sleep anxiety and insomnia. If it’s unavailable to you, working with a psychologist to reduce anxiety may help improve sleep as well. Keeping a consistent sleep schedule, exercising, and avoiding too much time in bed (around 8 hours for adults) may also help.—DANIEL COMBS, MD, MEDICAL EXPERT BOARD
A Word From Verywell
CBT for insomnia (CBT-I) is typically the best treatment for sleep anxiety and insomnia. If it’s unavailable to you, working with a psychologist to reduce anxiety may help improve sleep as well. Keeping a consistent sleep schedule, exercising, and avoiding too much time in bed (around 8 hours for adults) may also help.—DANIEL COMBS, MD, MEDICAL EXPERT BOARD
CBT for insomnia (CBT-I) is typically the best treatment for sleep anxiety and insomnia. If it’s unavailable to you, working with a psychologist to reduce anxiety may help improve sleep as well. Keeping a consistent sleep schedule, exercising, and avoiding too much time in bed (around 8 hours for adults) may also help.
—DANIEL COMBS, MD, MEDICAL EXPERT BOARD
Summary
Sleep anxiety is fear or stress related to sleep or going to bed. It can be part of anxiety or insomnia but is not a diagnosable condition on its own. If you or someone you know is experiencing signs of sleep anxiety, insomnia, or general anxiety, help is available. It is essential to seek the support of a healthcare provider to manage symptoms and prevent other health challenges.
18 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Oh CM, Kim HY, Na HK, Cho KH, Chu MK.The effect of anxiety and depression on sleep quality of individuals with high risk for insomnia: a population-based study.Front Neurol. 2019;10:849. doi:10.3389/fneur.2019.00849The American Institute of Stress.Solutions for overcoming sleeplessness.Sleep Foundation.Anxiety at night: causes and tips for relief.Bhaskar S, Hemavathy D, Prasad S.Prevalence of chronic insomnia in adult patients and its correlation with medical comorbidities.J Family Med Prim Care. 2016;5(4):780. doi:10.4103/2249-4863.201153Anxiety and Depression Association of America.Anxiety disorders - facts and statistics.The American Stress Institute.What is stress?.National Heart, Lung, and Blood Institute.Insomnia - causes and risk factors.National Institute of Mental Health.Anxiety disorders.Hamilton N, Freche R, Zhang Y, Zeller G, Carroll I.Test anxiety and poor sleep: a vicious cycle.IntJ Behav Med. 2021;28(2):250-258. doi:10.1007/s12529-021-09973-1Seow LSE, Verma SK, Mok YM, et al.Evaluating dsm-5 insomnia disorder and the treatment of sleep problems in a psychiatric population.Journal of Clinical Sleep Medicine. 2018;14(02):237-244. doi:doi.org/10.5664/jcsm.6942van Straten A, van der Zweerde T, Kleiboer A, Cuijpers P, Morin CM, Lancee J.Cognitive and behavioral therapies in the treatment of insomnia: a meta-analysis.Sleep Medicine Reviews. 2018;38:3-16. doi:10.1016/j.smrv.2017.02.001National Health Service.Treatment - generalized anxiety disorder in adults.National Heart, Lung, and Blood Institute.Insomnia treatment.Centers for Disease Control and Prevention.About sleep.Sleep Foundation.Effects of sleep deprivation.Mariotti A.The effects of chronic stress on health: new insights into the molecular mechanisms of brain–body communication.Future Science OA. 2015;1(3):fso.15.21. doi:10.4155/fso.15.21Duke University Health System.Do I need a sleep specialist?American Medical Association.What doctors wish parents knew about managing anxiety disorders.
18 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Oh CM, Kim HY, Na HK, Cho KH, Chu MK.The effect of anxiety and depression on sleep quality of individuals with high risk for insomnia: a population-based study.Front Neurol. 2019;10:849. doi:10.3389/fneur.2019.00849The American Institute of Stress.Solutions for overcoming sleeplessness.Sleep Foundation.Anxiety at night: causes and tips for relief.Bhaskar S, Hemavathy D, Prasad S.Prevalence of chronic insomnia in adult patients and its correlation with medical comorbidities.J Family Med Prim Care. 2016;5(4):780. doi:10.4103/2249-4863.201153Anxiety and Depression Association of America.Anxiety disorders - facts and statistics.The American Stress Institute.What is stress?.National Heart, Lung, and Blood Institute.Insomnia - causes and risk factors.National Institute of Mental Health.Anxiety disorders.Hamilton N, Freche R, Zhang Y, Zeller G, Carroll I.Test anxiety and poor sleep: a vicious cycle.IntJ Behav Med. 2021;28(2):250-258. doi:10.1007/s12529-021-09973-1Seow LSE, Verma SK, Mok YM, et al.Evaluating dsm-5 insomnia disorder and the treatment of sleep problems in a psychiatric population.Journal of Clinical Sleep Medicine. 2018;14(02):237-244. doi:doi.org/10.5664/jcsm.6942van Straten A, van der Zweerde T, Kleiboer A, Cuijpers P, Morin CM, Lancee J.Cognitive and behavioral therapies in the treatment of insomnia: a meta-analysis.Sleep Medicine Reviews. 2018;38:3-16. doi:10.1016/j.smrv.2017.02.001National Health Service.Treatment - generalized anxiety disorder in adults.National Heart, Lung, and Blood Institute.Insomnia treatment.Centers for Disease Control and Prevention.About sleep.Sleep Foundation.Effects of sleep deprivation.Mariotti A.The effects of chronic stress on health: new insights into the molecular mechanisms of brain–body communication.Future Science OA. 2015;1(3):fso.15.21. doi:10.4155/fso.15.21Duke University Health System.Do I need a sleep specialist?American Medical Association.What doctors wish parents knew about managing anxiety disorders.
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
Oh CM, Kim HY, Na HK, Cho KH, Chu MK.The effect of anxiety and depression on sleep quality of individuals with high risk for insomnia: a population-based study.Front Neurol. 2019;10:849. doi:10.3389/fneur.2019.00849The American Institute of Stress.Solutions for overcoming sleeplessness.Sleep Foundation.Anxiety at night: causes and tips for relief.Bhaskar S, Hemavathy D, Prasad S.Prevalence of chronic insomnia in adult patients and its correlation with medical comorbidities.J Family Med Prim Care. 2016;5(4):780. doi:10.4103/2249-4863.201153Anxiety and Depression Association of America.Anxiety disorders - facts and statistics.The American Stress Institute.What is stress?.National Heart, Lung, and Blood Institute.Insomnia - causes and risk factors.National Institute of Mental Health.Anxiety disorders.Hamilton N, Freche R, Zhang Y, Zeller G, Carroll I.Test anxiety and poor sleep: a vicious cycle.IntJ Behav Med. 2021;28(2):250-258. doi:10.1007/s12529-021-09973-1Seow LSE, Verma SK, Mok YM, et al.Evaluating dsm-5 insomnia disorder and the treatment of sleep problems in a psychiatric population.Journal of Clinical Sleep Medicine. 2018;14(02):237-244. doi:doi.org/10.5664/jcsm.6942van Straten A, van der Zweerde T, Kleiboer A, Cuijpers P, Morin CM, Lancee J.Cognitive and behavioral therapies in the treatment of insomnia: a meta-analysis.Sleep Medicine Reviews. 2018;38:3-16. doi:10.1016/j.smrv.2017.02.001National Health Service.Treatment - generalized anxiety disorder in adults.National Heart, Lung, and Blood Institute.Insomnia treatment.Centers for Disease Control and Prevention.About sleep.Sleep Foundation.Effects of sleep deprivation.Mariotti A.The effects of chronic stress on health: new insights into the molecular mechanisms of brain–body communication.Future Science OA. 2015;1(3):fso.15.21. doi:10.4155/fso.15.21Duke University Health System.Do I need a sleep specialist?American Medical Association.What doctors wish parents knew about managing anxiety disorders.
Oh CM, Kim HY, Na HK, Cho KH, Chu MK.The effect of anxiety and depression on sleep quality of individuals with high risk for insomnia: a population-based study.Front Neurol. 2019;10:849. doi:10.3389/fneur.2019.00849
The American Institute of Stress.Solutions for overcoming sleeplessness.
Sleep Foundation.Anxiety at night: causes and tips for relief.
Bhaskar S, Hemavathy D, Prasad S.Prevalence of chronic insomnia in adult patients and its correlation with medical comorbidities.J Family Med Prim Care. 2016;5(4):780. doi:10.4103/2249-4863.201153
Anxiety and Depression Association of America.Anxiety disorders - facts and statistics.
The American Stress Institute.What is stress?.
National Heart, Lung, and Blood Institute.Insomnia - causes and risk factors.
National Institute of Mental Health.Anxiety disorders.
Hamilton N, Freche R, Zhang Y, Zeller G, Carroll I.Test anxiety and poor sleep: a vicious cycle.IntJ Behav Med. 2021;28(2):250-258. doi:10.1007/s12529-021-09973-1
Seow LSE, Verma SK, Mok YM, et al.Evaluating dsm-5 insomnia disorder and the treatment of sleep problems in a psychiatric population.Journal of Clinical Sleep Medicine. 2018;14(02):237-244. doi:doi.org/10.5664/jcsm.6942
van Straten A, van der Zweerde T, Kleiboer A, Cuijpers P, Morin CM, Lancee J.Cognitive and behavioral therapies in the treatment of insomnia: a meta-analysis.Sleep Medicine Reviews. 2018;38:3-16. doi:10.1016/j.smrv.2017.02.001
National Health Service.Treatment - generalized anxiety disorder in adults.
National Heart, Lung, and Blood Institute.Insomnia treatment.
Centers for Disease Control and Prevention.About sleep.
Sleep Foundation.Effects of sleep deprivation.
Mariotti A.The effects of chronic stress on health: new insights into the molecular mechanisms of brain–body communication.Future Science OA. 2015;1(3):fso.15.21. doi:10.4155/fso.15.21
Duke University Health System.Do I need a sleep specialist?
American Medical Association.What doctors wish parents knew about managing anxiety disorders.
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