Since my first night back from the hospital, during which I clocked eight hours of sleep—documented in my baby book and frequently mentioned by my mother as a testament to my sleeping prowess—I’ve always recognized the importance of sleep. It turns out, I just need a lot of it.
Recently, while watching a movie with my daughter, she kept glancing over to see if I was still awake. She knows I have a tendency to doze off on the couch around 8 or 9 p.m., regardless of the activity at hand, as long as I’m comfortable. My partner has learned that any plans need to start before 5 p.m. so we can enjoy an early dinner; otherwise, I transform into a pumpkin once dusk falls.
For me, a minimum of eight hours is essential, though I prefer nine or ten. I can manage with seven for a single night, but anything under six leaves me feeling utterly drained. When I anticipate a night of limited sleep due to early commitments, a late engagement, or just struggling to drift off, I often spiral into panic mode. My mind races with worries about being able to function the next day, how I’ll manage my mood, and the inevitable headache that will come with sleep deprivation.
As soon as the clock strikes 11 p.m. and I find myself wide awake, anxiety sets in, making it even harder to fall asleep. A few months back, I found myself in a particularly stressful situation, battling racing thoughts while trying to sleep. Despite trying melatonin, lavender oil, and various relaxation techniques, by 1:30 a.m., I was in full-blown panic mode and couldn’t sleep a wink. This experience highlighted my struggle with sleep anxiety: the more I worried about not sleeping, the less I could actually sleep.
Anxiety is the most prevalent mental health disorder in the U.S., impacting over 40 million adults, while insomnia, which affects about three million, can make falling asleep a challenge. Sleep anxiety is a subset of performance anxiety, as explained by Dr. Alexander Obolsky in an article for WebMD. Essentially, the worry over not getting enough rest can prevent your mind from winding down.
Nightmares can also contribute to sleep anxiety, making the thought of falling asleep daunting. If you find yourself grappling with this issue, consider trying Cognitive Behavioral Therapy (CBT), which focuses on restructuring anxious thoughts through behavioral changes.
Another tip is to ease off the pressure to fall asleep quickly; it’s okay to get less sleep occasionally, especially if you’re generally healthy. Personally, I know that stressing about sleep never helps—rather, it keeps me wide awake until morning.
When sleep anxiety looms, planning enjoyable activities for the next day can help mitigate those dreadful feelings looming over a potentially restless night. It doesn’t have to be extravagant; small pleasures, like indulging in your favorite ice cream or treating yourself to a small item, can create something to look forward to.
A crucial piece of advice from my doctor was to get out of bed if sleep eludes you. Doing something calming—like reading or moving around—can be more beneficial than lying in bed fretting over the minutes ticking away. I have found this strategy particularly effective, realizing that not getting enough sleep doesn’t spell disaster for my day.
While insufficient sleep can certainly impact your well-being, lying awake worrying about it won’t help. If you’re facing similar struggles, give these strategies a try. After all, we could all do with one less source of anxiety in our lives.
For further insights, check out this resource on pregnancy and home insemination and explore our other blog on Brussels sprouts.