According to Dr. Wendy Troxel, a sleep expert, sleep phobia (also known as “somniphobia”) causes individuals to experience extreme anxiety and fear when thinking about going to sleep. This obsession is also referred to as sleep anxiety or fear of sleep.
Somniphobia is not just an inconvenience; it can also negatively impact your mental and physical health. If you’re wondering why you have a fear of sleep, read on to learn about the signs of somniphobia and effective ways to cope with this condition.
What is Somniphobia?
Somniphobia is simply: a fear syndrome (phobia).
According to the National Institute of Mental Health (NIMH), a phobia is defined as an irrational, intense fear of something that poses little or no real danger.
Approximately 12.5% of American adults struggle with a specific phobia at some point in their lives.
For those with somniphobia, sleep—the very thing our bodies need to function normally—becomes a source of severe anxiety.
Like other phobias, somniphobia can be extremely stressful and lead to serious consequences, notably insomnia.
According to the National Heart, Lung, and Blood Institute, chronic insomnia can increase the risk of heart disease, kidney disease, high blood pressure, diabetes, stroke, obesity, depression, and other cognitive issues.
Somniphobia can be extremely stressful and lead to serious consequences.
The signs of somniphobia are similar to common symptoms of anxiety or panic. The main difference is timing: symptoms of somniphobia occur particularly close to bedtime, while trying to fall asleep, or in the middle of the night.
Symptoms may include:
- Feeling stressed, overwhelmed, anxious, agitated, restless, and fearful
- Stomach discomfort
- Rapid heartbeat or shortness of breath
- Muscle tension
- Trembling
- Excessive sweating
- Nocturnal panic (sudden and intense episodes of fear or anxiety that occur while sleeping, causing the person to wake up startled, often in terror)
Currently, experts have yet to determine the exact cause of somniphobia (or other phobias), Troxel notes.
However, one thing is certain: You are more likely to have somniphobia if you suffer from anxiety or sleep disorders, or if you have a family history of phobias or other mental health issues.
Troxel states: “Somniphobia often occurs in individuals with other mental health disorders, including post-traumatic stress disorder (PTSD).” She explains that those facing this grief disorder may develop somniphobia (or even avoid sleep altogether) to prevent nightmares, a core symptom of PTSD.
Troxel adds that many people with somniphobia will actively avoid sleep by consuming excessive alcohol or caffeine.
She further states: “Unfortunately, these avoidance methods only worsen the situation because they lead to sleep deprivation.”
If you are struggling with fear before bedtime and it is affecting your quality of life, consider trying the following methods to help you cope with this condition and achieve better sleep for improved health.
You are more likely to have somniphobia if you suffer from anxiety or sleep disorders.
1. Seek Help from Professionals
Troxel states: “Treatment really depends on the underlying causes of the symptoms. Therefore, the first step is to speak with a sleep or mental health professional to determine whether a sleep disorder or another mental health issue is driving the symptoms.”
The good news is that effective treatments are available, regardless of the reasons behind your fear of sleep.
For example, cognitive behavioral therapy (CBT) can be very helpful for those with insomnia-related fears. This approach helps individuals identify and learn how to manage and address their fears related to sleep.
Troxel mentions: “For those who frequently experience nightmares, imagery rehearsal therapy (IRT) is a behavioral treatment that has been shown to be effective in reducing the frequency and intensity of nightmares.”
IRT allows you to experience more pleasant dreams during the day to help change your mindset and “break the habit” of having nightmares at night, she explains.
2. Try Relaxation Techniques
Troxel suggests: “Finding ways to relax and reduce anxiety at night, such as meditation, yoga, or deep breathing exercises, can also be beneficial.”
Specifically, meditation is an excellent method to help you relax before bedtime. A notable example: A study published in April 2015 in JAMA Internal Medicine found that practicing mindfulness meditation reduced insomnia, fatigue, depression, anxiety, and stress in adults with chronic sleep issues.
Sleep apps—offering everything from guided sleep meditations to gentle nature sounds and soothing music—are a great place to start for a good night’s sleep.
3. Practice Good Sleep Hygiene
Troxel notes that healthy sleep behaviors, such as maintaining a consistent bedtime and wake time, and limiting bright screen exposure before bed, are also crucial for achieving quality sleep.
Similarly, avoiding alcohol or caffeine at night, which can disrupt and undermine your sleep, is essential, she adds.
