Anxiety is a normal emotion that occurs during our daily activities, especially when they are associated with a level of stress, whether objective or subjective. However, anxiety becomes a disorder when it causes sufficient distress to disrupt the person's normal functioning, in this case sleep.
In this article, we will discuss the causes of this disorder and the different methods to combat this sleep anxiety and allow you to get back to restful sleep!
What is sleep anxiety?
Sleep anxiety is a disorder, temporary or chronic, characterized by difficulty falling asleep or staying asleep, linked to psychological causes .
So sleep anxiety or nighttime anxiety excludes people who have trouble sleeping for physical reasons, such as sleep apnea or chronic pain.
Simply put, it is anxiety that manifests itself at night and causes sleep problems .
Manifestations of sleep anxiety can be both physical (sweating, racing heart, muscle tension) and cognitive (feeling of intense discomfort, nervousness, irritability, difficulty concentrating).
There is no magic recipe to eliminate sleep anxiety, but rather it is a problem that you have to learn to manage , trying as best you can to keep the upper hand. This article is here to help you!
Why do I have sleep anxiety?
Activation of the sympathetic system
Our autonomic nervous system is divided into two components. The parasympathetic system, responsible for states of calm and sleep, and the sympathetic system, which comes into play in active life and the response to stress.
Anxiety, by its nature, involves fear , stress and recurring thoughts that activate the sympathetic system and sometimes lead to a state of hyperarousal at sleep time.
Recurring thoughts
At bedtime, the mind can become hyperactive , giving way to stressful worries and ruminations. These anxious thoughts often intensify in the quiet of the night, making it difficult to fall asleep . The absence of distractions allows these worries to take over, creating a cycle of stress .
Lack of distractions
At night, the lack of external stimuli can amplify anxiety . Without daily activities to distract, negative thoughts take over, and silence can heighten feelings of isolation and vulnerability .
Vicious circle
Anxiety disrupts sleep, leading to increased fatigue . This fatigue makes the person more susceptible to stress, increasing anxiety and creating a cycle that is difficult to break. The fear of not sleeping itself becomes a source of worry.
Stress factors
Problems at work, family conflicts, or traumatic events can contribute to nighttime anxiety . At night, these stressors often seem more pressing and difficult to manage.
Excessive caffeine consumption
High caffeine consumption, especially in the evening, can increase nervousness and disrupt sleep. Caffeine stimulates the central nervous system and delays the feeling of fatigue , making it more difficult to fall asleep.
Unsuitable lifestyle
Improper lifestyle habits, such as irregular sleep schedules or overwork , can disrupt the circadian rhythm and promote anxiety. Lack of relaxing activities or physical exercise can also make the situation worse.
Solutions to Treat Sleep Anxiety
Relaxation techniques
Relaxation techniques are particularly effective in calming the mind and reducing physical tension before bed.
Abdominal breathing , for example, helps slow the heart rate and induce a state of calm by focusing on deep inhalations and exhalations.
Meditation and sophrology help focus attention on the present moment, thus avoiding anxious ruminations. Cardiac coherence, a method based on the regulation of breathing, also promotes rapid calming of the nervous system.
Finally, Yoga Nidra , often called “yogic sleep,” is a guided practice that deeply relaxes the body and mind, making it easier to fall asleep.
Psychological approaches
Psychological approaches, such as cognitive behavioral therapy ( CBT ), are recognized for their effectiveness in managing sleep-related anxiety. CBT helps identify and change negative thoughts that fuel insomnia. Specialized counseling or psychological follow-up can also help explore the root causes of anxiety.
Hypnosis , as a complement, promotes a state of deep relaxation and can reprogram mental patterns associated with insomnia.
Lifestyle habits to adopt
Adopting a calming evening routine is essential to prepare the body and mind for sleep . Relaxing activities such as reading or listening to soft music can be incorporated. Regular physical activity improves the quality of sleep, but it is best to avoid intense exercise before bed. Limiting screens in the evening reduces exposure to blue light, which disrupts melatonin production. An optimal sleep environment – a dark, quiet and well-ventilated room – as well as a balanced lifestyle also help reduce nighttime anxiety.
Natural remedies
Natural remedies offer a gentle alternative to soothe sleep anxiety. Relaxing herbal teas made from plants such as valerian, passionflower or hawthorn help to calm the nervous system. Essential oils, such as lavender or lemon balm, can be diffused or applied topically to promote relaxation. Appropriate dietary supplements, such as those containing magnesium or melatonin, can also be considered after medical advice.
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Discover Duo Sleep! Anti-stress techniques
To effectively reduce nighttime stress, practices such as expressive writing help to externalize anxious thoughts before going to bed. Positive visualization consists of imagining soothing scenes to calm the mind. Progressive muscle relaxation helps to release physical tension by contracting and then relaxing each muscle group. Finally, simple controlled breathing exercises, such as the 4-7-8 technique, can quickly induce a state of relaxation.
