17.01.25
Fear of not being able to sleep
If you've ever tried to lie awake at night without sleep, you know that it can result in a vicious spiral, eventually building up anxiety about the night ahead. This anxiety can make the problem even harder to overcome, so in this post, our expert, Marianne, explains what this anxiety actually stems from and how you can work with it.
What can I do myself?
The fear of not being able to sleep can be a harsh companion, but it doesn’t have to rule your life. By understanding and challenging your thoughts, creating positive expectations, and implementing calming routines, you can create the conditions for better sleep.
For many people, the fear of not being able to sleep can become a self-reinforcing vicious cycle that worsens sleep problems, so addressing this anxiety is essential to restoring good sleep.
Below are some steps that can help you manage the anxiety of insomnia and improve your night’s sleep.
Understanding the role of anxiety
Fear of not being able to sleep can be stressful and make it even harder to fall asleep. It is important to recognize that this anxiety is part of the problem, and breaking the vicious cycle requires focusing on both thought patterns and behavior.
Challenging negative thoughts
Take a look at the thoughts that fill your mind when you think about going to bed. Often these thoughts are both exaggerated and questionable. Ask yourself if they are realistic and if worrying about not being able to sleep is actually helping you fall asleep.
It often turns out that the many thoughts are a waste of time and only help to maintain the sleep problem.
Thoughts come and go. That’s the nature of thoughts. So the task here is to let the thoughts pass without reacting to them. This usually takes a little practice.
Create positive expectations
Focus on changing your attitude towards bedtime from being a place where worries thrive to being a place where calm reigns.
- For example, establish calming bedtime routines so your mind associates bedtime with relaxation. This could include reading a book, taking a warm bath, or gentle meditation.
Many people may find that they relax while watching a series, scrolling through Instagram and TikTok, or doing similar activities. But make sure to give your brain a rest right before bed by avoiding screen light and not filling it with anything that can increase mental activity.
Try relaxation techniques
Learn relaxation techniques, such as deep breathing or muscle relaxation. These techniques can help calm the nervous system and reduce anxiety levels, making it easier to fall asleep.
Try focusing on your breathing and gradually relaxing your muscles. This creates a sense of calm and helps release tension, thus easing the transition from wakefulness to sleep.
Accept that some nights are challenging
No one sleeps perfectly every night, and it’s perfectly normal to have bad nights. Accept that it’s okay to have sleep challenges and that it doesn’t define your day or your future night’s sleep.
