&w=3840&q=100)
From racing thoughts to restlessness, how to deal with sleep anxiety
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.
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 nighttime 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 apnea
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.
For more health updates, follow #HealthWithBS
Try Our AI Features
Explore what Daily8 AI can do for you:
Comments
No comments yet...
Related Articles
Time of India
21 hours ago
- Time of India
72% families approve cadaver donations, says data from Civil hospital
Ahmedabad: In July, Civil Hospital achieved the milestone of 200 cadaver donations for organ retrieval, making it the first hospital in the state to do so. The milestone was achieved in a matter of 55 months, with an average of four monthly donations or one donation every week. On Friday, the hospital recorded 202nd donation. Rakesh Joshi, medical superintendent of Civil Hospital, said that through the donations, about 645 lives were saved. "We recorded the first donation in Dec 2020. Ever since, we recorded 282 brain dead cases. Out of the total, we were able to convince 202 (72%) families to donate the patient's organs before the last rites," Dr Joshi said. The road, however, was not smooth. Officials said that the initial phase was marked by fighting misinformation about the procedure and fear of disfigurement. "After nearly five years, now the relatives know what organ donation is and why it is important. We want to thank every family for their decision that has given a new lease of life to individuals waiting for organs for years," he said. You Can Also Check: Ahmedabad AQI | Weather in Ahmedabad | Bank Holidays in Ahmedabad | Public Holidays in Ahmedabad Officials underscore the role of every cog in the wheel, ranging from the doctor declaring a patient brain-dead to the police personnel who ensure a green corridor for organ transfer for transplant success. Get the latest lifestyle updates on Times of India, along with Friendship Day wishes , messages and quotes !
Time of India
3 days ago
- Time of India
Trump's tariff move on India may backfire, pharma industry leaders say
The Indian pharmaceutical industry has hit back strongly at the recent tariff announcement by U.S. President Donald Trump , calling it a move that could hurt the American healthcare system more than India's economy. Reacting to the U.S. decision to impose a 25 per cent tariff on Indian goods, Dilip Kumar, Chairman of Medical Tourism at the Chamber of Commerce, told that the move aimed at damaging the Indian economy. However, he expressed confidence that it would not succeed. Explore courses from Top Institutes in Please select course: Select a Course Category Design Thinking Product Management Project Management others Operations Management Leadership Healthcare Finance Data Analytics CXO Technology MBA Cybersecurity PGDM Data Science MCA Data Science healthcare Public Policy Others Management Skills you'll gain: Duration: 25 Weeks IIM Kozhikode CERT-IIMK PCP DTIM Async India Starts on undefined Get Details "He is trying to kill the market of the Indian economy, but it is not going to happen," Kumar said. "We are exporters, especially of medical equipment, pharmaceuticals, and disposables, which mostly come from India. The American market is dependent upon Indian and Chinese markets." Live Events You Might Also Like: Indian IT sector not directly hit by US tariffs, yet ripple effects could be substantial: EY India Kumar emphasized that the cost of treatment and medical procedures in the U.S. will increase as a result of this move, directly affecting American citizens. "India won't be impacted, as we will go by the route of exporting to European countries. We can survive in the toughest times and bounce back," he added. Echoing similar concerns, Namit Joshi, Chairman of Pharmexcil, highlighted the critical role India plays in the global pharmaceutical supply chain . He said that India supplies nearly 47 per cent of the U.S.'s pharmaceutical needs, especially in the generic drugs segment. "India has long been a cornerstone of the global supply chain for affordable, high-quality medicines, particularly in the generic drug market, where it supplies nearly 47 per cent of the U.S.'s pharmaceutical needs. Indian pharmaceutical companies play a vital role in ensuring the affordability and availability of essential medications, including life-saving oncology drugs, antibiotics, and chronic disease treatments," Joshi said. He warned that any disruption to this supply chain would lead to shortages and rising prices in the U.S. "The immediate consequences of these tariffs will likely result in increased costs for essential drugs, the long-term impact will be even more severe," he said. Joshi added that the U.S. market , which relies heavily on India for Active Pharmaceutical Ingredients (APIs) and low-cost generics, would struggle to find alternatives. "Efforts to shift pharmaceutical manufacturing and API production to other countries or within the U.S. will take at least 3-5 years to establish meaningful capacity." Industry experts believe the tariff move is a miscalculation that may damage the very healthcare system it aims to protect. However, clarity has to come whether the new 25 per cent tariffs will apply to India's pharmaceutical sector, as in an earlier announcement of April, President Trump had exempted the pharma sector from tariffs. Economic Times WhatsApp channel )
Business Standard
5 days ago
- Business Standard
From racing thoughts to restlessness, how to deal with sleep anxiety
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. 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 nighttime 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 apnea 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. For more health updates, follow #HealthWithBS
