Insomnia sufferers can dread going to bed. As tired as they may be, they’re in no hurry to hit the sack and face the possibility of another sleepless night. But for some insomniacs, lying awake at night — even just the thought of it — makes them intensely anxious and afraid.
When this happens, the individual may have insomnia phobia, defined as an unreasonable fear of not getting to sleep. The good news is, insomnia phobia, like any phobia, can be overcome. Here are some ideas on how to get started overcoming a fear of insomnia.
Anxiety-Proof the Bedroom
Clocks are a major source of anxiety for any insomnia sufferer and should be removed from the bedroom. It’s too tempting to look at the time, which can trigger panic as the hours tick away.
Fans and other white noise machines are good devices for drowning out sounds that induce stress, like traffic and snoring. If pitch darkness is unsettling, plug in a dim night light for comfort. Insomnia sufferers should do whatever it takes to make the bedroom a peaceful and calming place.
Concentrate on Rest and Relaxation
When it’s time for bed, focus on resting and relaxing rather than falling asleep. Meditating is a good activity that can help the mind and body unwind. So is deep breathing, massage, and practicing other relaxation techniques, like self-hypnosis and cognitive behavioral therapy.
People who are suffering from insomnia phobia are much better off lying awake peacefully than getting up constantly and fretting about their lack of sleep. Resting is, after all, the next best thing to sleeping.
Face the Fear of Insomnia
In The Anxiety and Phobia Workbook, psychologist and author Edmund Bourne explains how a person suffering from a phobia can gradually desensitize himself to the anxiety associated with the phobic situation by facing it.
It follows that people with insomnia phobia can desensitize themselves by intentionally staying awake. As they discover that nothing life threatening results from a sleepless night, they will learn to stop associating insomnia with fear.
Insomniacs Can Find a New Hobby
Another idea for coping with anxiety about insomnia is to find a new hobby or activity, like starting a garden, writing a family history, or doing volunteer work.
Having something fresh to occupy the mind at night helps push aside fearful thoughts. Many times when people take on a new hobby, they uncover a hidden talent. This can result in a better sense of direction and purpose, which will lead to a more positive outlook with less anxiety.
Turn to Someone for Support
A compassionate friend or spouse is a good source to turn to for emotional support when suffering from a phobia of insomnia.
Although it might be hard to find a willing listener in the middle of the night, it can help to talk to someone about a fear of insomnia during the day too. Knowing that another person is there to lean on is comforting. For some people, it’s easier to open up to a stranger, like a therapist or a minister. The important thing is to have access to a person who cares and who is willing to listen to the insomniac's concerns about anxiety.
Become More Spiritual to Overcome Phobias
People who have a spiritual dimension to their lives are among the most successful in overcoming life’s difficulties. Although believing in a higher power and developing that relationship won’t necessarily cure a sleep or anxiety disorder, it will provide peace, courage, and security.
It’s never too late to begin a spiritual journey. Even nonbelievers can benefit from finding inspiration in something beyond their personal being.
Learn to Manage Insomnia
A common misconception among people with insomnia is the notion that they have to find a way to conquer it right away. But that’s a tall order that can make insomniacs — especially those who fear not sleeping — even more anxious.
Learning how to manage insomnia is a much less stressful approach. One way to do this is to accept the fact that there will be good nights and not-so-good nights, and that’s okay. Insomnia is not a quick fix problem and shouldn’t be treated like one.
If insomnia phobia begins to severely affect daily life, a health care professional should be consulted. Medication is always available for both sleep and anxiety disorders, but drugs carry with them the possibility of side effects and addiction. Plus, they may not be as effective as natural remedies in the long run. By following a treatment plan that includes the above techniques, people suffering from a fear of insomnia can overcome it in a healthy and lasting way.
For tips on staying awake during the day, see How to Stay Awake After a Sleepless Night.
Sources:
- American Sleep Association.
- Bourne, The Anxiety & Phobia Workbook. Oakland, CA: New Harbinger Publications, 2000.
- Hunt, Douglas, M.D. What Your Doctor May Not Tell You About Anxiety, Phobias, & Panic Attacks. New York: Warner Books, 2005.
- Mayo Clinic.
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