What is Somniphobia?

According to Dr., sleep expert Wendy Troxel, the fear of sleep (also known as 'somniphobia') causes patients to be extremely anxious, fearful at the thought of going to sleep. This phobia is also known as sleep phobia, sleep anxiety, or sleep terrors.

Fear of sleep is not only an inconvenience, but it can also affect your mental and physical health. So, if you're wondering why you're afraid of sleep, read on to learn about the signs of agoraphobia and effective ways to deal with the condition.

What is Somniphobia?

Somniphobia is simply: a syndrome of fear (phobia).

According to the American Institute of Mental Health (NIMH), phobia is defined as an extreme, irrational fear of something that poses little or no real danger.

About 12.5% ​​of American adults struggle with a specific fear during their lifetime.

And for cases of agoraphobia, sleep - which our bodies need to function properly - is what causes serious anxiety.

Like other phobias, somniphobia can be very stressful and lead to serious consequences, most notably insomnia.

According to the American Heart, Lung, and Blood Institute, chronic sleep loss can increase your risk of heart disease, kidney disease, high blood pressure, diabetes, stroke, obesity, depression, and other cognitive problems.

Somniphobia can be very stressful and lead to serious consequences.

The signs of agoraphobia are similar to the common symptoms of anxiety or panic. The main difference is timing: the symptoms of agoraphobia especially occur close to bedtime, during an attempt to fall asleep, or in the middle of the night.

Symptoms may include:

1. Feeling stressed, overwhelmed, anxious, agitated, restless, and scared
2. Stomach upset
3. Fast heart rate or shortness of breath
4. Muscle tension
5. Trembling
6. Sweat
7. Nocturnal panic attacks (sudden and intense outbursts of extreme fear or anxiety that occur during sleep, causing a person to wake up in a state of jolt, often terror)

Experts still don't know what causes agoraphobia (or other phobias), says Troxel.

But one thing is for sure: You're more likely to have agoraphobia if you have anxiety or a sleep disorder, or if you have a family history of phobias or mental health disorders. other.

"Sleepphobia is also common in people with other mental health disorders, including post-traumatic stress disorder (PTSD)," says Troxel. People who deal with this grief disorder, she explains, can develop a fear of sleep (or even avoid sleep altogether) to stave off nightmares, an underlying symptom of PTSD.

Many people with agoraphobia also actively avoid sleep by using too much alcohol or caffeine, says Troxel.

"Unfortunately, these avoidance practices only make the situation worse because it leaves them sleep deprived," she adds.

If you're battling a fear of bedtime and it's affecting your quality of life, try these ways to help you cope with your condition and sleep well for good health.

You are more likely to have agoraphobia if you have anxiety or a sleep disorder.

1. Get help from the experts

Troxel says: 'The treatment really depends on the underlying cause of the symptoms. Therefore, the first step is to speak with a sleep or mental health professional to determine if a sleep disorder or other mental health disorder is driving the symptoms. are not'.

The good news is that effective treatments exist, regardless of the reason for your fear of sleep.

For example, cognitive-behavioral therapy (CBT) can be very helpful for people with insomnia-induced agoraphobia. This approach will help the patient identify and know how to manage and resolve fears related to sleep.

Troxel says: 'And for those who experience nightmares, visual rehearsal therapy (IRT) is a behavioral treatment that has been shown to be effective in reducing the frequency and intensity of nightmares. dream".

IRT helps you experience more pleasant dreams during the day to help change your mind and "break the habit" of having nightmares at night, she explains.

 2. Try relaxation techniques 

'Finding ways to relax and reduce anxiety at night, such as meditation, yoga or deep breathing exercises, can also help,' says Troxel.

Specifically, meditation is a great way to help you relax before bed. A case in point: An April 2015 study in the journal JAMA Internal Medicine found that practicing mindfulness meditation reduced insomnia, fatigue, depression, anxiety, and stress in adults have chronic sleep problems.

Sleep apps - offering everything from guided sleep meditations to soothing nature sounds and soothing music - are a great place to start for a good night's sleep.

3. Practice good sleep hygiene

Troxel says healthy sleep behaviors such as setting a consistent bedtime and wake-up time, and limiting bright screen use before bed are also important factors for getting quality sleep.

Likewise, avoid alcohol or caffeine use at night, which can disrupt and disrupt your sleep, she adds.