Sleep Anxiety aka Somniphobia: Expert Shares The Overlooked Link to Poor Mental Health and Daily Wellness

What is Somniphobia?

Dr Ria Talwar, Counselling Psychologist and Eating Disorder Specialist, Samarpan Health, Mumbai, clarifies, "Somniphobia is not simply difficulty with sleeping. It's an extreme fear of something awful happening if you do sleep. This can present as racing thoughts, a thumping heart, sweating, or even full-blown panic when getting into bed."

Individuals with somniphobia tend to:

• Dread the onset of night
• Avoid or delay bedtime
• Feel physical sensations such as sweating or a racing heart
• Have difficulty with sleep disturbances induced by panic
• This fear isn't merely about nightmares. It's based on intense psychological distress surrounding sleep itself.

How Sleep Anxiety and Mental Health Are Connected?

Here's the thing: bad sleep and mental illness fuel one another. Dr Talwar explains, "Sleep deprivation doesn't only make you feel tired. It can exacerbate anxiety and depression, creating a vicious circle that is difficult to escape."

When you don't get good sleep:

• Your body's stress hormone (cortisol) increases
• You're more susceptible to sickness
• Memory, concentration, and decision-making deteriorate
• Emotional control goes out the window
• You may feel irritable, lethargic, or burned out
• Social life suffers because of low energy and fatigue

Over time, this cycle can seriously impact your quality of life. A study published in Frontiers in Neurology found that anxiety and depression are tightly linked with poor sleep. People with both conditions had much worse sleep quality and more severe insomnia. The study also showed that treating anxiety and depression can improve sleep, and vice versa. 

How To Get Rid Of Sleep Anxiety aka Somniphobia

Dr Talwar emphasises, "Sleep anxiety isn't a symptom. It can be a primary cause of poor mental health. The good news is, with the right support, people can get out of this loop."

She suggests:

• Cognitive-behavioural therapy (CBT): Assists in modifying the thought patterns and behaviours that propagate sleep anxiety.
• Exposure therapy: Gradually exposing oneself to the fear of sleeping in a safe, controlled environment.
• Relaxation and mindfulness: Methods such as deep breathing, meditation, or progressive muscle relaxation to quiet the body and mind.
• Good sleep hygiene: Maintain a consistent bedtime and wake-up time
• Make the bedroom peaceful and cosy
• Restrict caffeine, alcohol, and screen use at night

"Small changes can make a big difference," Dr Talwar says. "But if sleep anxiety is dominating your life, don't be afraid to seek professional help." It is discovered that the quality of sleep improved dramatically, and that it brought significant improvements in mental health, such as depression and anxiety. Greater improvements in sleep quality led to greater improvements in mental health.

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Takeaway

Sleep anxiety exists, and it can really get to your head and body. It's not simply fear of the dark. It's a vicious cycle that can ruin your entire day. But with understanding, the proper strategies, and in some cases professional assistance, it is possible to take back your nights and your health.