Sleep Anxiety: Breaking the Cycle of Nighttime Worries
The Vicious Cycle of Sleep Fear
Anxiety about not sleeping actually prevents sleep, creating a self-fulfilling prophecy.
Hyperarousal State
How worry activates the sympathetic nervous system.
Conditioned Wakefulness
When the bed becomes associated with anxiety rather than sleep.
Perfectionism Trap
Unrealistic sleep expectations that create pressure.
Sleep Performance Anxiety
Treating sleep like a test that can be failed.
Cognitive Behavioral Techniques
Restructuring unhelpful thoughts about sleep.
Stimulus Control Therapy
Reassociating the bed with sleep rather than worry.
Paradoxical Intention
Trying to stay awake to reduce performance anxiety.
Sleep Restriction
Temporarily limiting time in bed to build sleep drive.
Worry Journaling
Downloading thoughts before bedtime.
The 15-Minute Rule
When to get out of bed and reset.
Body Scan Meditation
Progressive relaxation technique.
4-7-8 Breathing Method
Calming the nervous system quickly.
Bedroom Environment Tweaks
Creating a sanctuary free from anxiety triggers.
Digital Sunset Practice
Reducing stimulating input before bed.
Acceptance Strategies
Making peace with occasional poor sleep.