Avoid putting a space heater in your room (unless you really need it) so as to keep the room cooler than the rest of your house. In these cases, the brain may flood the body with adrenaline, causing a person to experience heart palpitations, shortness of breath, or causing them to lose their concentration at work or school. Another useful tactic to combat anxiety is the act of mindfulness when faced with certain situations. You can also create your own in a personal journal. Glossophobia – The fear of public speaking. It can also help relieve anxiety, as you know what to expect each night and each morning. It seems like such a simple thing to do but so many of us simply do not do it. Your sleep becomes fragmented and the quality of that sleep decreases. If you are one of those people who encounter the fear of not sleeping, a concerted effort needs to be made to ensure that your life doesn’t get ruined by the effects of it. When you stop wondering why you are not sleeping, the irrational fear that accompanies the failure to get enough sleep will also be eroded. Understanding the significance of recording enough sleep hours can help enhance your daily function but that knowledge can also be psychologically crippling, if and when you establish that you are not getting enough sleep in one night on a regular basis – you should act to rectify this situation. That really does knock everything off-kilter. The logic being that the more alert you are – because you are overthinking things – the more likely you are to lie in bed awake. Transforming stress through awareness, education and collaboration. Winnie Yu for WebMD suggests creating a nightly routine can help relax your body as it starts to anticipate and expect sleep as you follow through each step. Regardless, redecorating your bedroom for a more comfortable and quiet environment can do wonders for your sleep health. However, earlier fears and habits can persist into adulthood. Feeling cold and sleepy is a hallmark of an underactive thyroid (hypothyroidism). As noted by Healthline, long-term insomnia can lead to other medical issues such as: Additionally, prolonged insomnia can shorten a sufferer’s life expectancy significantly. A person cannot survive without sleep, so you will have to get some needed sleep ASAP. That quiet time can range from anything between one and three hours. You can also get meditation-themed bedroom decor to make the space more conducive to relaxation, even when you aren’t trying to sleep. If you're having trouble falling asleep, you may begin to worry about being poorly rested and not being able to function the next day. I have never heard of someone experiencing 9 days of no sleep, so if you truly have not had one second of sleep ion nearly 2 weeks, go to the Hospital Emergency Dept now & tell the physician & ask for help. However, it’s not uncommon to experience anxiety related to sleep. In these cases, known as bidirectional comorbidity, the two conditions can exacerbate each other and it can be difficult to treat both independently. The fear of sleep is related to fear of the unknown. Often, one of the most ineffective ways to fall asleep is to try to force yourself to lay down. Similar to anxiety treatment, those suffering from insomnia can benefit greatly from CBT or other mindfulness-based therapy. After you have established what could be keeping you awake take a look at these two articles about “Sleep Hygiene” and my “Sleep Hygiene Checklist“. By getting up at the same time every day, your body will naturally start to adjust your internal clock or circadian rhythm. You can also take note of all the activities you do before you fall asleep, and this may help you notice a pattern. Although the dangers have changed from animal predators to a fear of being late for meetings, the physiological components of our brains haven’t changed much: our brains still see the cause of our anxiety as a “danger” and thus kicks into action trying to find a possible solution or escape route. The severity of insomnia can be broken down into five categories, which were highlighted in a 2019 study published by The Lancet Psychiatry that interviewed about 4,000 people who struggle with sleeping over a period of five years. You may be diagnosed with somniphobia if your fear of sleeping: affects sleep quality negatively affects physical or emotional health causes persistent anxiety and distress related to sleep causes problems at work, school, or in your personal life has lasted more than six months causes you to … Form of fear are significantly heightened when you encounter somebody grappling with these during! 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