{"id":16965,"date":"2021-02-26T16:19:47","date_gmt":"2021-02-26T23:19:47","guid":{"rendered":"https:\/\/healthysleep.org\/?p=16965"},"modified":"2024-03-31T10:09:40","modified_gmt":"2024-03-31T17:09:40","slug":"somniphobia","status":"publish","type":"post","link":"https:\/\/healthysleep.org\/sleep-health\/somniphobia\/","title":{"rendered":"How to Overcome Somniphobia (Fear of Sleep)"},"content":{"rendered":"

Somniphobia, commonly known as sleep dread, is when sleepers feel extremely worried or fearful at bedtime. This phobia is known to keep you up throughout the night and is linked to disruptive sleep disorders<\/a> like sleep apnea. Since sleep is essential to our everyday lives, avoiding going to bed can impact your overall well-being.<\/p>\n

In this next article, we will offer some tips on how to overcome somniphobia. Additionally, we’ll give insight into why you may be fearful of sleeping and some symptoms of somniphobia.<\/p>\n

1. Change Your Mindset About Sleep<\/h2>\n

It\u2019s no surprise if you develop somniphobia, you might have negative ideas about sleep. You may view sleeping as being scary or frightening instead of as something good for your health. Furthermore, if you are thinking or worrying about falling asleep, it can worsen feelings of anxiety.<\/p>\n

Having a positive mindset about sleeping can help your brain associate bedtime with restoration and peace. If thinking about sleep makes you anxious, you can trick your brain, by telling yourself that you\u2019re trying to stay awake. This practice is called paradoxical intention (similar to reverse psychology) and might be useful for better sleep.<\/p>\n

2. Establish a Relaxing Nighttime Routine<\/h2>\n

Creating a bedtime routine to ease your mind before bed is a great way to relax and prepare yourself for sleep. Drinking your favorite tea or reading a good book can help you let go of your worries, especially if you enjoy these activities.<\/p>\n

Another thing you can do at bedtime is write down your feelings before you try to sleep. Writing down nighttime incidents, like nightmares or anxiety, can help you organize your thoughts and understand your fears more clearly. You might even start looking at your situation differently and learn how to regulate your emotions better.<\/p>\n

3. Try Daydreaming<\/h2>\n

Though it may sound a bit cliche, thinking about peaceful things is an effective way to put your mind at ease. One way you can break the cycle of anxiousness is by practicing visualization or daydreaming. Instead of thinking about everyday life stressors, like work or tomorrow\u2019s to-do list, try focusing on relaxing scenery, like the beach.<\/p>\n

You can also visualize activities that bring you joy, like singing your favorite song or going on an adventurous hike. This will help keep you in a positive mindset and help wave off feelings of negativity.<\/p>\n

4. Create a Peaceful Sleep Environment<\/h2>\n

Frequent disturbances while sleeping, such as noises, uncomfortable bedding, and bright lights, contribute to a poor sleep environment. Your bedroom should be a place where you feel calm, so creating a peaceful space may help you feel more relaxed around bedtime.<\/p>\n

Loud noises and intrusive lights may also make it difficult to fall asleep. Keeping your bedroom dark and noise-free will teach your brain that your bedroom is for sleep only. When we use technology or watch TV in the bedroom, our minds focus on these activities. As a result, our brain associates bedtime with entertainment and not sleep.<\/p>\n

Also, If you are too hot or cold at night, it may cause you to feel a bit uncomfortable. Discomfort often leads to stress and can heighten your anxiety around sleep. It\u2019s best to keep your bedroom temperature at a comfortable level to stay cozy while you sleep.<\/p>\n

5. Practice Good Sleep Hygiene<\/h2>\n

Improving your sleep hygiene<\/a> may help manage sleep disorders or even prevent them from occurring. Sleeping disorders like sleep apnea can cause individuals to develop somniphobia. More often than not, sleeping disorders are linked to poor sleep practices such as inconsistent bedtimes or snacking on junk food late at night.<\/p>\n

Some ways you can practice better sleep hygiene include:<\/p>\n