Sleep Anxiety / Insomnia

1) What it is

Sleep anxiety occurs when worry about sleeping becomes the main reason sleep doesn’t happen.

2) What it feels like

• “I’m exhausted but wired.”
• “I panic when I wake at night.”

3) Common signs & symptoms

• clock watching
• racing thoughts
• panic at night
• fear of the next day

4) Why it happens

• stress
• rumination
• caffeine or alcohol
• trauma
• poor sleep habits

5) Triggers

• bedtime
• silence
• pressure to sleep

6) What helps now

• stop forcing sleep
• low-light reset
• worry parking
• no clock checking

7) Daily self-help support

• consistent wake time
• morning sunlight

8) Professional treatment options

• CBT-I
• anxiety treatment
• GP support

9) Medication

Short-term medication may be used under GP guidance.

10) Practical tips

• rest is still recovery

11) When to seek urgent help

Urgent help if:

• severe sleep deprivation
• mental health deteriorates

12) Where to get help (UK)

• NHS Talking Therapies
• GP
• sleep clinics (via referral)

‍