From racing thoughts to restlessness, how to deal with sleep anxiety

From business-standard.com

If you dread going to bed or lie awake worrying about sleep quality, you may have sleep anxiety-experts explain what it is, what causes it, and how to treat it

What is sleep anxiety and how is it different from insomnia?

 

If, despite feeling exhausted, you are unable to sleep, find your mind racing with thoughts and your body resisting rest, you might be experiencing sleep anxiety.

 

According to Dr Astik Joshi, Child, Adolescent and Forensic Psychiatrist at Veda Clinic, Delhi, and Fortis Shalimar Bagh, sleep anxiety is becoming an increasingly common phenomenon, especially among young professionals navigating high-pressure jobs, digital overload, and endless to-do lists.

 

How is sleep anxiety different from insomnia or general anxiety?

 

“Sleep anxiety refers to the persistent worry or fear associated with the act of falling asleep or staying asleep,” said Dr Gorav Gupta, Senior Psychiatrist and CEO of Tulasi Healthcare. “Unlike general anxiety, which is broad and can affect various areas of life, sleep anxiety is specifically about sleep,” he added.

Unlike insomnia, where the issue is sleep disruption regardless of cause, sleep anxiety is about anticipatory fear: the fear of not being able to sleep becomes the very reason you can’t sleep. It’s a vicious cycle.

To combat sleep anxiety, focus on relaxation techniques, establish a consistent sleep schedule, and create a calming bedtime routine. (Photo: AdobeStock)

 

What are the causes of sleep anxiety?

 

For most people, it’s not just one thing.

Psychological causes may include:

 

• Work stress and performance pressure
• Overthinking
• Unresolved trauma or chronic stress

 

Physiological causes can include:

 

• An overactive sympathetic nervous system
• Elevated night-time cortisol (stress hormone)
• Disruptions in melatonin levels

 

Poor bedtime habits like caffeine late in the day, social media scrolling, or intense conversations before bed can compound these issues.

What are the symptoms of sleep anxiety?

 

Not every restless night indicates sleep anxiety. But if the following sound familiar, it may be time to take note:

 

• Nervousness or tension at bedtime
• Racing thoughts as you try to sleep
• Obsessive clock-checking
• Feeling unrefreshed even after hours of sleep

 

Dr Joshi explained that difficulty falling or staying asleep due to anxiety, coupled with not feeling rested, are hallmark signs. “When this starts interfering with your work, relationships, or daily functioning, it’s no longer just a phase—it needs intervention,” he said.

 

Could sleep anxiety have a medical cause too?

 

Sleep anxiety can also stem from medical conditions such as:

• Restless leg syndrome
• Sleep apnoea
• Chronic pain disorders
• Breathing abnormalities

 

“Before assuming it’s just stress, we advise a proper evidence-based sleep evaluation,” said Dr Joshi. “Depending on findings, you may be referred to a psychiatrist, psychologist, or sleep specialist,” he added.

 

What are the treatment options for sleep anxiety?

 

“Management is best done by addressing the underlying cause, whether psychological, medical, or lifestyle-related,” said Dr Joshi.

 

Treatment approaches include:

 

• Cognitive Behavioural Therapy for Insomnia (CBT-I)
• Mindfulness and relaxation techniques
• Sleep hygiene routines
• Medications (melatonin, sedating antidepressants, anti-anxiety drugs) – under supervision only

 

Dr Gupta added, “The decision to use medication should always be made after a risk-benefit discussion with the patient. Informed consent matters.”

Can changing your routine fix sleep anxiety?

 

Yes, and it’s the first thing doctors recommend.

 

According to both experts, key behavioural changes include:

 

• Sleeping and waking at the same time every day
• Avoiding screens 30–60 minutes before bed
• Reducing caffeine intake in the evening
• Establishing a bedtime ritual (reading, shower, music, light stretches)
• Keeping the bed reserved only for sleep and intimacy
• Ensuring the room is cool, dark, and quiet

 

These cues help signal to the brain that it’s time to relax.

 

Do sleep trackers help or hurt anxiety?

 

They may do more harm than good.

“There’s a phenomenon called orthosomnia,” Dr Gupta explained, “where people get obsessed with achieving perfect sleep scores. The stress of trying to sleep well becomes a new source of anxiety.”

 

People with health anxiety or perfectionist tendencies should avoid these apps unless recommended by a specialist.

 

When should you consult a doctor for sleep anxiety?

 

Seek professional help if your sleep issues:

 

• Happen three or more times a week
• Last for more than three months
• Affect your mood, productivity, or daily life

 

Both doctors agree that sleep anxiety is a multifactorial condition—rooted in biology, psychology, and behaviour. Start with a psychiatrist or psychologist if you suspect mental health is involved. If symptoms include snoring or discomfort, a sleep medicine specialist may be needed.

https://www.business-standard.com/health/what-is-sleep-anxiety-causes-symptoms-and-how-to-sleep-better-125073000107_1.html 

Waking Up At 3 A.M.? Here's What This Sleep Specialist Recommends

From mindbodygreen.com

By Ava Durgin

Do you find yourself staring at the ceiling at 3 a.m., frustration building with each passing minute? You're not alone. This phenomenon, often called "middle-of-the-night insomnia," affects millions of people, especially as we age. 

According to Wendy Troxel, Ph.D., one of the leading voices in behavioural sleep medicine, these awakenings aren't inherently problematic. It's what we do next that matters. 

As a licensed clinical psychologist, certified behavioural sleep medicine specialist, and Senior Behavioural Scientist at the RAND Corporation, Troxel has spent over 15 years studying sleep's effects on everything from intimate relationships to cognitive function. 

On the mindbodygreen podcast, she shared her expert strategies for those frustrating middle-of-the-night wake-ups that can leave us feeling exhausted and irritable the next day.

Why your 3 a.m. wake-ups are sabotaging your sleep

First, let's clear up a common misconception: waking up during the night is completely normal. "Sleep is a highly dynamic state, and so waking up in the middle of the night is partly just part of the process of sleep," Troxel explains. The real problem begins when you can't fall back asleep, and more importantly, when you become increasingly frustrated about it.

When you wake at 3 a.m. and find yourself unable to drift off again, a harmful cycle begins. "That breeds frustration and anxiety," says Troxel. "The habit that's forming is not only the inability to fall back to sleep, but it's being awake and frustrated in bed." 

This emotional response activates your sympathetic nervous system—your body's "fight or flight" mode, making sleep even more elusive.

Worse yet, many people instinctively check the clock, which Troxel strongly advises against. "Nothing good ever comes from looking at the clock at three o'clock in the morning," she warns. Seeing those glowing numbers only increases anxiety as you calculate how little sleep you'll get if you don't fall back asleep soon.

The science-backed solution for middle-of-the-night insomnia

Troxel's number one recommendation is surprisingly counterintuitive: if you can't fall back asleep within 20-30 minutes, get out of bed entirely. This approach, known as stimulus control therapy, is among the most evidence-based strategies for combating insomnia.

Here's how to implement it:

• Don't check the clock (use your internal sense of time to estimate 20-30 minutes)
• Leave your bedroom and go to another room
• Engage in a relaxing but distracting activity under low lighting
• Return to bed only when you start feeling sleepy again

"People get this technique wrong because they think, 'Oh, I need to go do something boring.' It's not about that," Troxel clarifies. "The first technique is to get your brain off the fact that you're not sleeping and you're really frustrated about it."

She suggests reading a book, watching TV (with low brightness), doing a mindfulness colouring book, knitting, or even folding laundry. The key is finding something engaging enough to distract your mind without being so stimulating that it keeps you awake.

Prevent middle-of-the-night thoughts with this journaling practice

For those whose 3 a.m. wake-ups are accompanied by racing thoughts and worries, Troxel recommends a preventative strategy called a "scheduled worry exercise". This research-backed technique helps create psychological distance between you and your concerns before they invade your sleep.

Here's how to do it:

• Set aside 10-15 minutes in the early evening (at least a few hours before bed)
• Use a timer (Troxel prefers an old-fashioned egg timer)
• Write down every thought, worry, or concern on your mind
• When the timer rings, literally close your notebook, signalling to your brain that worry time is over
• Practice this daily for at least two weeks

Many people find that over time, they have fewer worries to write down—a sign that the technique is working.

The takeaway

Those 3 a.m. wake-ups don't have to derail your sleep quality or next-day functioning. By implementing Troxel's evidence-based strategies—getting out of bed when sleep is elusive and practicing scheduled worry time—you can break the frustration cycle that perpetuates sleeplessness. Remember that waking during the night is normal; it's your response that determines whether it becomes problematic.

As Troxel emphasizes, good sleep isn't just about what happens at night—it's a 24-hour practice that begins the moment you wake up and involves how you regulate your emotions throughout the day. 

By approaching sleep with mindfulness rather than frustration, you're taking a powerful step toward reclaiming those lost middle-of-the-night hours and transforming your relationship with sleep itself.

https://www.mindbodygreen.com/articles/why-checking-clock-ruins-your-sleep-and-what-to-do-instead

Can’t Sleep? These 4 Exercises Could Help, New Study Suggests

From eatingwell.com

Start stretching—these simple exercises could help you make it to bed early tonight 

                                                                KEY POINTS

• About 12% of Americans have been diagnosed with insomnia, making it a common sleep disorder.
• A new meta-analysis found that certain types of exercise may help you get more sleep.
• Researchers found that yoga, tai chi, walking and jogging seem to have the greatest benefits.
• 
  

Sleep can feel elusive sometimes. Stress, poor sleep hygiene—like not having a healthy bedtime routine—and even medications can interfere with sleep quality and quantity. If you struggle with getting enough quality sleep, you’re not alone. About 12% of Americans have been diagnosed with insomnia.

Defined as trouble falling asleep, staying asleep or getting good-quality sleep, insomnia can be short-term or chronic. Besides causing exhaustion and daytime sleepiness, chronic insomnia can also affect memory and concentration, as well as increase the risk of heart disease, high blood pressure, diabetes and cancer.

Healthy sleep habits and cognitive behavioural therapy can be effective treatments for insomnia. CBT can help calm the nervous system and prepare it for sleep. Healthy sleep habits include things like creating a healthy sleep environment, avoiding alcohol or caffeine near bedtime and maintaining a consistent sleep routine. 

Of course, there are also sleep medications, but they can have unwanted side effects. In an attempt to find drug-free interventions, there is evidence that suggests that exercise may act as a sleep aid. Researchers from China wanted to take a closer look at this possibility and examine more specifically what types of exercise may be most effective. They conducted a systematic review and meta-analysis and published their findings in BMJ Evidence-Based Medicine.

How Was This Study Conducted?

This was a systematic review and meta-analysis, so researchers searched for previously conducted studies that met their criteria. This included studies using participants with insomnia diagnoses and organized exercise as an intervention. After initially finding almost 10,500 studies that met their criteria, researchers rigorously weeded out those that didn’t meet all their standards. They settled on 22 randomized controlled trials, which is considered the gold standard in evaluating cause-and-effect relationships between factors. 

The total number of participants included in all 22 studies was 1,348. The exercise interventions included yoga, tai chi, walking or jogging, aerobic/cardio exercise plus strength training, strength training alone, aerobic exercise combined with therapy (i.e., CBT) and mixed aerobic exercises.

What Did This Study Find?

RCTs analyse the data in the studies, including running statistical analyses. In this study, many different criteria were tested, based on various aspects of sleep. These researchers concluded that:

• Yoga may be helpful for those who want to increase total sleep time.
• Yoga and tai chi may offer benefits for specific clinical symptoms of insomnia, including low sleep efficiency (the actual amount of time you spend asleep while in bed), difficulty falling asleep and frequently waking up in the middle of the night.
• Tai chi may extend sleep time, both in the short-term and long-term (after one or two years of follow-up).
• Walking or jogging may help mitigate daytime sleepiness.

Though researchers used rigorous standards when choosing the studies to include in this meta-analysis, there are still a few limitations. First, some of the studies tested at moderate or high levels regarding bias. There was also an absence of exercise “dose”—including frequency and intensity—in some of the studies, so researchers are unable to say how much and at what intensities these exercise types may be most helpful.

How Does This Apply to Real Life?

If you’re having sleep issues, one of the first things to consider is your sleep hygiene. What does your bedtime routine look like? Ideally, you want to spend an hour before your head hits the pillow preparing your body for sleep. This includes getting off devices, dimming the lights and engaging in relaxing activities, like reading, journaling or listening to calming music. Having a bedtime routine that feels familiar is a healthy trigger for your brain to start preparing for sleep. That routine may be as simple as washing up, flossing and brushing your teeth and getting into pyjamas.

Your sleep environment is key, too. Having a dark room allows your body to produce melatonin, the hormone that signals your body that it’s time to go into sleep mode. It’s also important to have your bedroom on the cool side, as being too warm inhibits sleep, and make sure your pillows, mattress and sheets are comfortable for you. Many people also find that white noise, like a fan or the sound of rain, helps with sleep. 

As this study suggests, it’s not just what you do at bedtime that influences sleep; what you do during the day matters, too. Yoga, tai chi, walking and jogging all seem to improve sleep quality and quantity. Even getting outside into natural light during the afternoon may help you sleep better.

                                                                       Credit: Image: Getty Images. EatingWell design.

But what about the timing of exercise?

Recent research suggests that vigorous exercise done within four hours of bedtime may disrupt sleep quality and length. This research suggests opting for light, relaxing exercise if done in the evening, or making sure your vigorous workouts are reserved for earlier in the day and are no closer than four hours before bedtime.

It’s also important to avoid caffeine, nicotine, alcohol and large meals too close to bedtime, and try to keep a consistent bedtime, even on the weekends. If you nap in the afternoon, limit its length if you find it prevents you from falling asleep at bedtime. And if you find you get up at night to pee, take a break from the fluids earlier in the evening. 

While eating a large meal too close to bedtime can interrupt sleep, a rumbling belly sure doesn’t help either. If you’re hungry before bedtime, choose a sleep-friendly snack. Some ideas include banana with almond butter, Greek yogurt with sprouted pumpkin seeds and tart cherries or a turkey and apple roll-up.    

Our Expert Take

This systematic review and meta-analysis suggests that yoga, tai chi, walking and jogging may help you sleep better. While this study can’t say how much or at what intensity of each activity helps the most, you can experiment with that. The important thing is that whichever activities you choose, do them consistently over a long period of time for the greatest benefits.

https://www.eatingwell.com/exercises-for-sleep-study-11777745

Sleep Hygiene

From news-medical.net

By Sally Robertson

Sleep hygiene refers to a set of recommended practices and habits that help to promote good sleep. Following the recommendations can help people maximize the hours they spend asleep, even in cases of jet lag, shift work or insomnia.

Having good quality sleep is essential for maintaining both physical and mental health and can improve performance at work or school, as well as the overall quality of life. People of any age can benefit from healthy sleeping habits and quality sleep.

Signs of poor sleep hygiene

The most obvious signs that someone has poor sleep hygiene are frequently disrupted sleep and drowsiness and/or lack of alertness throughout the day. People may also take a long time to fall asleep.

Recommendations

Just following a few simple rules can make the difference between a restless and a restful sleep. People who find they are tossing and turning a lot at night while they try to sleep may benefit from following the rules below:

• Set a regular bedtime: Go to bed at the same time each night and wake up at the same time each morning. The bedtime and wake-up time should not vary by more than twenty minutes from day to day.
• Make bedtime relaxing: Regularly engaging in a relaxing activity before bedtime helps the body to recognize that it is time for bed. Take a warm shower, read a book, meditate or carry out light stretching exercises before going to bed and try to avoid any emotional upsets.
• Limit or avoid napping in the day time: Although a quick nap for 20 minutes or so can lift the mood and increase performance levels during the daytime, naps do not make up for poor quality sleep during the night. Each person needs a certain amount of sleep and napping may decrease the “sleep debt” that is required to trigger sleep onset.
• Don’t stay in bed after 5 to 10 minutes of sleeplessness: If you find your mind “racing” or you are worrying about not managing to sleep, it is better to get out of bed and sit down in a comfortable chair to do some quiet repetitive activity, preferably in the dark.  The mind should not be stimulated so it is not wise to use the TV or internet at this time.
• Avoid caffeine: The stimulant effect of caffeine can last for several hours after it is ingested and can lead to fragmented sleep, as well as difficulty getting to sleep. This also applies to nicotine.
• Avoid excess alcohol: Moderation is the key when it comes to alcohol. Although a small amount of alcohol may help people fall asleep, an excess of alcohol too near to bedtime can cause sleep disturbances later in the night when the body starts to process the alcohol.
• Avoid certain foods: Foods rich in fat or spices can trigger indigestion in some people, which can lead to heartburn while they are trying to sleep. This also applies to citrus fruits and carbonated drinks.
• Ensure adequate exposure to daylight: Exposure to sunlight in the day time and a dark environment at night time helps to maintain a healthy sleep-wake cycle. This is especially important for people who spend most of their time indoors and do not go out regularly.
• Exercise regularly: Exercise moderately and regularly, but do it earlier on in the day (before 2pm), since exercise promotes continuous sleep. Do not exercise strenuously before going to bed, since this can trigger the release of endorphins that interfere with a person’s ability to fall asleep. Just 10 minutes of aerobic exercise including walking can help improve a person’s quality of sleep.
• Ensure the bedroom is quiet and comfortable: The bedroom should be a comfortable temperature; TV, mobile phones and bright lamps should be off; pets that wake you up should be kept out of the bedroom and the room should be dark. The mattress and pillows should also be comfortable. It may be helpful to use blackout curtains, ear plugs, and eye shades.

https://www.news-medical.net/health/Sleep-Hygiene.aspx 

New health study reveals the exercises that can help insomnia

From independent.co.uk

Yoga, tai chi, jogging, and even a simple walk could be the most effective forms of exercise to combat the sleep disorder, insomnia, a new study suggests.

Researchers advocate for these activities, noting their suitability for patient recommendation due to their low cost and minimal side-effects.

Insomnia, characterised by persistent difficulty falling or staying asleep, or frequent nocturnal awakenings, can significantly impair daily life, leading to issues with concentration, fatigue, and irritability.

To ascertain the efficacy of various physical activities on sleep quality and insomnia, researchers in China conducted a comprehensive analysis of 22 trials.

The review encompassed 1,348 patients and evaluated 13 distinct measures aimed at improving sleep, including seven specific exercise regimens: yoga, tai chi, walking or jogging, combined aerobic and strength exercise, strength training alone, aerobic exercise paired with therapy, and mixed aerobic exercises.

The study found that yoga, in particular, resulted in an increase in sleep time of almost two hours, and could also cut the amount of time spent awake after falling asleep by nearly an hour.

Walking or jogging could reduce insomnia severity, while tai chi could boost sleep quality.

The study found that yoga, in particular, resulted in an increase in sleep time of almost two hours, and could also cut the amount of time spent awake after falling asleep by nearly an hour (Getty/iStock)

According to researchers, yoga’s focus on body awareness and controlled breathing could help with symptoms of anxiety and depression to help people get a good night’s sleep.

Tai chi, an ancient Chinese martial art that involves slow, flowing movements, “emphasises breath control and physical relaxation”, they added, and could boost emotional regulation.

Elsewhere, the study suggests walking or jogging could reduce levels of the stress hormone cortisol, while boosting melatonin, the hormone that regulates sleep cycles.

Researchers said: “The findings of this study further underscore the therapeutic potential of exercise interventions in the treatment of insomnia.

“Given the advantages of exercise modalities such as yoga, tai chi, and walking or jogging – including low cost, minimal side effects, and high accessibility – these interventions are well-suited for integration into primary care and community health programmes.”

Researchers stressed there were some “methodological limitations” to some of the trials included in the analysis.

                                     Walking or jogging could reduce insomnia severity, while tai chi could boost sleep quality (Getty/iStock)

However, they said the study, published in BMJ Evidence Based Medicine, “provides comprehensive comparative evidence supporting the efficacy of exercise interventions in improving sleep outcomes among individuals with insomnia”.

They also called for large-scale, high-quality trials to confirm and extend their findings.

Other non-exercise-based approaches in the trials included the likes of cognitive behavourial therapy (CBT), acupuncture, massage and lifestyle changes.

A number of trials found CBT is “more effective and has a longer-lasting impact on insomnia than medication”, researchers said.

However, they highlighted a number of “barriers” to CBT, including a lack of trained professionals.

https://www.independent.co.uk/news/health/insomnia-symptoms-help-yoga-exercise-b2789436.html

A Herbal Tea for Sleep Cured Her Insomnia Naturally When Nothing Else Worked

From womansworld.com

'I get amazing, restful sleep and feel so much better,' says Jamie Chrispens 

After enduring so many gruelling nights of tossing and turning that would leave her feeling groggy the next day, Jamie Chrispens finally found a tasty way to get the rest she needs and beat the summer heat. The surprisingly simple fix? Tea for better sleep. Now, she wakes up refreshed and energized. Here’s her story.

Even prescription meds failed to deliver relief

I can’t go on like this, Jamie groaned after hours of tossing and turning. As a night shift RN at a bustling trauma centre, she needed to be alert and energetic for her patients, not tired and drained.

After suffering from insomnia for two decades, Jamie was losing hope as she constantly fought to fall and stay asleep, especially in the summer. Jamie learned from researching online that sleep problems spike in warmer temperatures due to impaired thermoregulation and circadian rhythm.  Over the years, her doctor prescribed  Xanax to calm her anxiety and racing mind and trazodone (a heavy-duty sedative), but they did little to quiet her mind and help her drift off. She also tried over-the-counter Benadryl, which failed to help.

The medication’s side effects and lack of sleep left her groggy and foggy-headed, and she never felt fully rested. Over time, the chronic sleep deprivation negatively impacted her quality of life and interfered with her daily activities and responsibilities.

Jamie stumbled upon tea for better sleep

                                                                                                       Courtesy of Jamie Chrispens

As a busy single mom, Jamie was reluctant to try more heavy prescription medications that only made her feel worse. What am I going to do? she despaired. Then, in 2024, miserable and nearly losing hope, Jamie noticed a local herbalist she followed on Instagram, Michelle McAninch, founder of Tamarac Garden Family Farm, posting about a new organic sleep tea she created. Curious, Jamie reached out to Michelle to learn more.

Michelle’s Sweet Dreams Tea is a synergetic blend of five of the most effective herbs for insomnia designed to ease tension, calm the racing mind and promote sound and restful sleep—minus the adverse side effects. Michelle explained that herbs are like people; they’re good on their own and even better together, and that was her inspiration for Sweet Dreams Tea for better sleep.

Hops (used as a non-alcoholic flavouring in beer) and catnip both have a sedative effect and boost GABA, the brain’s calming neurotransmitters, much like prescription anti-anxiety meds. They help ease stress and promote relaxation. The floral flavours of rose petals and the sweetness of lemon balm and chamomile are rich in antioxidant and anti-inflammatory flavonoids and polyphenols that are beneficial for easing anxiety-related insomnia and emotional overload, nixing mental chatter, calming emotions and relaxing the body and mind.

Her sleep quickly improved after drinking tea

With nothing to lose, Jamie started drinking the tea the next day after a gruelling night shift to see if it would help her sleep. She steeped the tea bag in boiling water for 15 minutes, then removed it and put it in the fridge to cool down, allowing her to get two uses from each bag. When she wanted another cup, she simply set the used tea bag out for about 10 minutes before steeping again. Jamie enjoyed the mild herbal taste and added a teaspoon of honey for extra sweetness.

After her first use, she immediately noticed the tea took the edge off and helped her relax and ease into uninterrupted sleep. Hopeful, she continued to drink the tea, and by day three, she’d drift off within the hour and stay asleep. Jamie marvelled at how soundly she slept and woke up feeling rested and refreshed—not groggy.

Today, Jamie still drinks the tea daily for better sleep. “I get amazing, restful sleep and feel so much better,” she says. She’s energetic and no longer drags through her days. Her mind is clear, focused and finally calm. Her insomnia is finally erased, and Jamie is grateful for a natural remedy. “This tea has changed my sleep and life,” she beams. “I feel amazing!”

https://www.womansworld.com/wellness/sleep/herbal-tea-for-sleep-helped-her-beat-insomnia-naturally