What Causes Sleep Anxiety?

Sleep anxiety is a common problem, often experienced when you're lying awake in bed, worried about not falling asleep, which only worsens the situation. The good news is that this type of anxiety is rooted in normal human responses, explains Dr. Michael Grandner, a psychologist and director of the Sleep and Health Research Program at the University of Arizona. He highlights how, evolutionarily, stress has signaled the body to stay alert instead of sleeping, which is helpful in survival situations but unhelpful when worrying about sleep itself.

What is Sleep Anxiety?

According to the Cleveland Clinic, sleep anxiety refers to stress or fear about falling asleep, often causing physical symptoms like a racing heart or digestive discomfort before bed, and emotional symptoms such as feelings of doom once you're in bed. Unlike somniphobia, which is the fear of sleep itself, sleep anxiety is the fear of not getting enough rest. You want to sleep, but the anxiety about not being able to do so creates a feedback loop, making sleep even harder to achieve.

Causes of Sleep Anxiety

Sleep anxiety can develop from worrying about various issues, such as upcoming events or unresolved personal concerns. This anxiety often transforms into a fixation on not being able to sleep, says Dr. Grandner, which worsens the problem. People prone to anxiety or sleep disorders, or those who obsess over sleep quality (a condition called "orthosomnia"), are especially vulnerable to developing sleep anxiety.

Increased public attention on the importance of sleep may also contribute. As Dr. Kelly Baron from the University of Utah explains, constant media emphasis on sleep's health benefits can lead to stress for people already struggling with sleep, particularly those with a family history of Alzheimer's or dementia.

Impacts of Sleep Anxiety

Chronic sleep anxiety can have significant effects, such as increasing the risk of health issues like diabetes and heart disease, notes the Cleveland Clinic. In the short term, athletes may experience a higher risk of injury and diminished performance due to poor sleep. Still, for most people, the immediate consequence is simply feeling tired the next day.

8 Tips for Managing Sleep Anxiety

1. Stop Forcing Sleep. Trying too hard to sleep often backfires. Accept that you either will or won't sleep, and avoid stressing over it.

2. Get Out of Bed. If anxiety keeps you awake, leave the bedroom and engage in a quiet activity like reading or meditation until you feel sleepy again.

3. Keep Things in Perspective. One bad night of sleep won't ruin your health or day. Journaling about how the next day actually turns out can help reduce future anxiety.

4. Create Worry Time. Set aside time earlier in the day to address concerns that might keep you awake, helping to make your bedroom a worry-free zone.

5. Avoid Napping. Skipping naps can build "sleep drive," helping you sleep better the next night.

6. Limit Sleep Trackers. If tracking your sleep causes anxiety, take a break from these devices and focus on your overall health.

7. Seek Professional Help. If sleep anxiety persists for three months or more, cognitive behavioral therapy for insomnia (CBT-I) is a proven treatment.

8. Use CBT-I Apps. If therapy isn't accessible, free apps — such as one developed by the U.S. Department of Veterans Affairs — can guide you in managing sleep anxiety.

Preventing Sleep Anxiety

Most strategies for managing sleep anxiety can also prevent it. Practice good sleep hygiene, including keeping a regular sleep schedule, avoiding screens before bed, and maintaining a cool, dark sleep environment. Dr. Grandner advises accepting that occasional bad nights are normal and that your body will naturally correct itself without intervention.

Recovery and sleep quality are foundational to any fitness program. If you're training consistently but sleeping poorly, your results will suffer. [Learn how regular exercise and the right training approach can improve sleep quality →](/pricing)