Nightmares before sleep: Battling sleep anxiety

The moments before falling asleep can be bittersweet.

It can give us a moment of recollection, as one thinks of the fond memories from a holiday away with friends, missing the laughter that made our stomachs sore. Perhaps you think of a film you watched a few hours earlier, imagining yourself in its narrative or how you would have dealt with the conflict. Or maybe you are scrolling on your phone for hours on end, feeling your eyes burn a little as you decide that 2am should probably mean time to wind down and sleep.  Yet other moments appear in the darkness, a thought that continues to haunt you even after you squeeze your eyes shut. That worry of an essay deadline, or the exam you need to sit in a week. It’s the moment that will make or break a night of restful dreams or sleepless nightmares.

Everyone loves their bed. It’s the place of peace, comfort, and tranquillity before starting the day and waving goodbye. So, it seems strange to think that for many people, this place of calm is where most of their anxiety takes place. But what many don’t know is that battling sleep anxiety is a lot more complicated than one might think.

As children, many are afraid of the dark, whilst some adults are afraid of sleep

In plain terms, sleep anxiety is a fear or worry about going to sleep and affects millions of people globally. The most common type of sleep anxiety is insomnia, a type of sleep deprivation that can have severe effects on your daily life.

Sleep is so important, with health professionals constantly emphasising a good night’s sleep, with a healthy adult having between seven and nine hours of sleep per night. However, it also varies in age and personal circumstances, where some will naturally sleep longer than others.

As children, many are afraid of the dark, whilst some adults are afraid of sleep.

Somniphobia is the fear of sleep, which is often driven by nightmares or a loss of control. The causes of somniphobia are, like many phobias, not always clear, although it may be a genetic or environmental factor that developed during childhood. Nevertheless, it can also occur later due to stress, and this becomes sleep-avoidant, which most likely results in insomnia.

I remember the first time a girl at school mentioned to me that she had experienced sleep paralysis. At the time, the story she told sounded more like fiction, with references to demons or horror stories. I nodded my head and listened to the eccentric narratives she crafted as she spoke about waking up at 3am to the sensation of being completely frozen. It was only when I got older that I realised it is, in fact, an actual medical condition that most people will experience once or twice in their lives.

Be mindful of sleep hygiene by having a good sleep schedule

Sleep Paralysis is when a person is temporarily unable to speak or move when waking up or falling asleep, which is accompanied by intense fear, pressure on the chest, and hallucinations. It is due to your brain still being active whilst you are between sleep stages. This can result in sleep anxiety, as it can be a frightening experience.

However, there are lots of ways to combat sleep anxiety.

First, be mindful of sleep hygiene by having a good sleep schedule. This is a difficult one for young people, especially university students who are very social and go out a lot, or those who enjoy spending a little too much time on social media. In both situations, you won’t have time to properly wind down and rest. Alongside this, you can never catch up on sleep; it will simply take more time out of the next day if you decide to sleep in. So, finding a balance can be a huge benefit.

Making sure that the place where you are sleeping is organised and clean can really help reduce anxiety and stress levels

Another way to combat sleep anxiety is by exercising. You can’t force yourself to sleep; it must come naturally, and so exercise can be a great option to get rid of a lot of energy. As well as this, taking a warm bath or shower after working out can help you relax and improve your quality of sleep.

Finally, create the right type of sleep environment. Clean sheets and fresh air can be the best set-up before bed. Opening your window or having some kind of ventilation can make the space feel cleaner. Making sure that the place where you are sleeping is organised and clean can really help reduce anxiety and stress levels, knowing that you won’t be waking up to a mess the next morning or feeling ashamed of it. Even if it is just taking cups and plates out of your room to the kitchen or picking up some pieces of clothing and sticking them in the wash. Little things can make a huge difference.

Ultimately, sleep should not be something anyone fears. If you are struggling with sleep anxiety, make sure to talk to a trusted friend or family member about it or contact Warwick Wellbeing for support.