I have sleep anxiety, so I asked a sleep therapist how to get a good night’s rest

Improve your snooze.

There’s nothing more frustrating than when you finally get cosy in bed and suddenly, you’re feeling wide awake. We’ve all experienced this at some point, and maybe you’re lucky enough to only endure the occasional restless night.

But for me and many others, one sleepless night led to a constant fear of not falling asleep which ironically, resulted in not sleeping at all. Every day I would dread the nighttime approaching, my mind constantly running. Every night these worries would keep me up. It was sleep anxiety, and it felt like a cycle that was impossible to beat.

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While I don’t suffer from sleep anxiety anymore, I won’t pretend I don’t live with the worry of it resurfacing. It’s natural for habits to fluctuate, and in particularly stressful stages of life, a good night’s sleep is often the first thing to go. In an effort to improve my snooze, I reached out to Moira Junge, a health psychologist at the Yarraville Health Group and CEO of Sleep Health Foundation. 

Anxiety and sleep are interconnected

Essentially, sleep anxiety is exactly what it sounds like – a fear or worry of going to sleep. Moira explains that those who suffer from sleep anxiety get “very concerned and worried about not sleeping well and the effects this will have on them”. They may experience “a strong sense of dread”, and even feel “fearful” or “threatened” at night. 

The cruel irony is that anxiety and sleep are interconnected. Some people who suffer from anxiety find they ruminate at night, keeping them from falling asleep and creating a seemingly endless cycle of stress and insomnia. Anxiety can manifest for everyone differently. For me, I get tightness in my chest, my throat closes up, my heart starts racing and my mind feels like it’s running a million miles an hour. These physical symptoms make it nearly impossible to fall asleep. 

The impacts

Insufficient sleep can be felt in all areas of our lives – our relationships, productivity and social functioning can all take a beating. I know mine certainly did. I found myself distressed and withdrawn from all the things that brought me joy. I was not only exhausted from the little sleep I had but also from constant anxiety. It was debilitating. 

According to Moira, when you aren’t getting sufficient sleep, “your whole day, your whole world and your… outlook on life are all sub-optimal”, making the habits you implement into your sleep routine each day essential for getting a good night’s rest. 

Make sure you unwind

It’s important not “to be too hard on yourself”, and to understand there’s no “magic cure”. I found myself trying everything from meditations and lavender oil to sleepy girl mocktails and yellow light. After months of trial and error, I finally found a wind-down routine that works for me. I love the ritual of making a hot chocolate – my favourite at the moment is this one from Elle Macpherson’s wellness brand WelleCo –  and cosying up in bed with my book. Give me half an hour and I’m out like a light! 

It can be very helpful to find a routine that works for you as “regularity and consistency… are more important than duration”. The most beneficial thing we can do to reduce sleep anxiety is to learn to “trust our bodies”, Moira says. If you aren’t tired, there’s no use in going to bed and trying to force yourself to sleep.

Instead, Moira suggests sitting up for a while and letting your body and mind feel naturally tired. She recommends a two-hour buffer from work, conversations surrounding work, or any stresses that may hinder the likelihood of sleeping. It’s also best to avoid stimulants including caffeine, alcohol and doom-scrolling.

Breathing exercises can also be very helpful in relaxing our minds and can be done in tandem with reading, yoga, meditation or gentle walks. And remember when you start to feel sleepy, take advantage of that tired feeling and hit the hay as soon as possible.  

​​For more on sleep hygiene, head here.