For most people, the bed is a place of relaxation and respite from the day-to-day anxieties of life. But for those with somniphobia, going to bed can cause extreme panic and anxiety.

Somniphobia, also known as clinophobia, is the extreme and irrational fear of falling asleep. People with this phobia go to great lengths to avoid sleeping, and when they do finally drift off, they often experience anxiety-ridden dreams or nightmares. As a result, somniphobes often suffer from sleep deprivation, which can lead to a host of other health problems.

The causes of somniphobia are not fully understood, but it is thought to be linked to other anxiety disorders, such as panic or social anxiety disorder. In some cases, it may result from a traumatic event or a bad experience associated with sleep or going to bed.

This article will explore somniphobia, its causes, mental and physical symptoms, sleep health solutions, and treatment options.

The Fear of Sleep: Symptoms and Causes

Hard as it may be to believe, some people consider the thought of going to bed terrifying. Those with this phobia feel dread, anxiety, and an intense fear of what could happen to them while they’re sleeping.

This type of fear isn’t a one-off occurrence, either. Somniphobia is often a long-term fear and one that may necessitate help from a therapist and/or sleep specialist to overcome—especially since lack of sleep can lead to physical and mental health problems.

Common Fears Associated with Somniphobia

• Fear of losing control while asleep
• Fear of not waking up from sleep
• Fear of dying in one’s sleep
• Fear of sleep paralysis
• Fear of sleepwalking
• Fear of nightmares

These fears can be so severe that people with somniphobia often avoid going to bed altogether. They may stay up late into the night, only to feel exhausted come morning. This can quickly turn into a vicious cycle, as sleep deprivation can worsen anxiety and panic.

Physical Mental Health Symptoms

• Hallucinations
• Delirium
• Irritability
• Impaired judgment
• Difficulty concentrating
• Memory problems
• Changes in mood
• Increased risk of accidents
• Weakened immune system

Physical Anxiety Symptoms

• Rapid heartbeat
• Sweating
• Shortness of breath
• Dizziness
• Nausea

When is sleep anxiety considered somniphobia?

Sleep anxiety is a type of performance anxiety. It’s when someone is anxious about not being able to fall asleep or stay asleep. This type of anxiety can become a phobia when it significantly interferes with someone’s life.

For example, if you have sleep anxiety, you may:

• Worry about going to bed and not being able to fall asleep
• Toss and turn for hours before finally falling asleep
• Wake up frequently during the night
• Have difficulty falling back to sleep after waking up
• Experience restless or fitful sleep
• Feel exhausted during the day
• Have difficulty concentrating
• Experience irritability or moodiness

If any of these symptoms are causing significant distress or interfering with your quality of life, you may have sleep phobia.

Causes

Underlying causes for this phobia vary, and experts have not yet determined the exact cause of it. Having certain dreams and nightmares while sleeping can also be behind this fear for some people. Even if someone with somniphobia still manages to get a decent night’s sleep, they may have just spent hours beforehand experiencing anxiety attacks, waking up in the middle of the night, and/or tossing and turning.

The most common external trigger for somniphobia is a bad sleeping experience, such as a nightmare. This can lead to an innate fear of sleep and all that comes with it. For example, a child with a nightmare about a monster under their bed may start to avoid sleep out of fear that the monster will return.

Individuals who develop somniphobia in adulthood usually do so due to another anxiety disorder. Often, somniphobia is linked to social anxiety disorder, panic disorder, and agoraphobia.

Other external factors that may cause somniphobia include:

• A family member or close friend who experiences sleep disorders such as sleep apnea
• Reading or watching scary stories or movies that feature characters being killed or hurt in their sleep
• Stressful life events such as a divorce, job loss, or death of a loved one
• Sleeping in unfamiliar places
• Fear of the dark

Internal and mental health factors that may contribute to somniphobia include:

• Anxiety disorders such as generalized anxiety disorder (GAD) or post-traumatic stress disorder (PTSD)
• Depression
• Bipolar disorder
• Obsessive-compulsive disorder (OCD)
• Chronic sleep disorder

Treating the Fear of Sleep: 4 Steps to Take

If you’re struggling with somniphobia, treatments available can help. Taking the following steps can make a world of difference:

See a therapist

Talking to a therapist about your fear can help you understand the root cause of your sleep anxiety and work on addressing it. Therapists can also teach you healthy coping mechanisms to deal with your anxiety.

Seek help from a sleep specialist

If your sleep anxiety is due to a sleep disorder such as sleep apnea, narcolepsy, or insomnia, seeking help from a sleep specialist can be incredibly helpful. Sleep specialists can help you get to the root of your sleep issues and find a treatment plan that works for you. If necessary, a licensed therapist and/or psychiatrist can also work as a treatment for one’s fear of bedtime.

Join a support group

There are many online and in-person support groups available for people with somniphobia. Joining one of these groups can help you feel less alone and give you a chance to share your experiences with others who understand what you’re going through.

Other treatment options

Other somniphobia treatment options include cognitive behavioral therapy (CBT) and/or exposure therapy.

CBT is a form of therapy that helps patients understand and change their thinking patterns and behaviors. For example, a therapist may help a somniphobe patient to slowly desensitize themselves to their fear by starting with relaxation techniques, then working up to sleeping in a dark room, with the eventual goal being to fall asleep without any help.

Exposure therapy is also used to help people face their fear of sleep head-on. This type of therapy gradually exposes patients to their fear in a safe and controlled environment. The therapist will work with the patient to ensure they feel as comfortable as possible while exposing them to their fear.

Some patients may also require medication to assist with treatment. However, a doctor can’t prescribe sleep medicine specialized for those with somniphobia; there are prescription options to help manage the symptoms of the phobia. These include:

• Anti-anxiety medication: This medication can help reduce the anxiety and fear associated with somniphobia.
• Anti-depressants: These can be used to help treat the depressive symptoms that may be associated with somniphobia.
• Beta-blockers can help control the physical symptoms of anxiety, such as a racing heart and sweating.

You should not take any of these medications without consulting a doctor.

Sleep Health Solutions for Somniphobia: Home Remedies

In addition to professional treatment and medications, some things can be done at home to help ease the symptoms of somniphobia. Some home remedies for somniphobia include:

Getting regular exercise

Exercise is a great way to reduce stress and anxiety. It can also help to improve sleep quality. Try to get regular exercise, and if possible, exercise early in the day. This will help to improve your sleep at night.

Eating a healthy diet and staying hydrated

Eating a healthy diet can also help to reduce stress and anxiety. Eat a balanced diet with plenty of fruits, vegetables, and whole grains. Steer clear of processed foods, sugary foods, and caffeine.

It's also important to stay hydrated. Drink plenty of water throughout the day, and avoid alcohol before bed.

Staying away from stimulants such as caffeine before bed

Caffeine is a stimulant that can keep you awake and increase anxiety levels. If you’re trying to ease the symptoms of somniphobia, it’s best to avoid caffeine before bed. Instead, try drinking herbal tea or warm milk before sleep. This can help reduce physical anxiety symptoms.

Creating a bedtime routine

Having a set bedtime routine can help to ease the anxiety around sleep and make it more enjoyable. Try to stick to the same daily routine, including winding down for 30 minutes before sleep and disconnecting from electronic screens.

Keep a journal by the bed to jot down any worries before sleep. This can help to ease the mind, develop good sleep hygiene, and allow you to forget about them until the morning.

Mindfulness Meditation for Sleep Anxiety

Mindfulness meditation is a type of meditation that involves focusing on the present moment. This can be done by focusing on your breath or attention to your thoughts and feelings. When you start to feel anxious, focus on your breath and the present moment for a few moments. Think about the sensations you’re feeling in your body, and try to let go of any negative thoughts.

There are also many relaxation techniques that can be done at home to help ease the symptoms of somniphobia. These techniques can help to slow down the heart rate and ease tension in the body. For example, when anxiety begins to set in, focus on deep breathing for a few moments. Inhale slowly and deeply through the nose, expanding the stomach. Then exhale slowly through the mouth. Repeat this process a few times until you begin to feel more relaxed.

Yoga and Tai Chi are 2 other relaxation techniques that can help to ease the symptoms of somniphobia. These exercises can help to increase flexibility, improve balance, and calm the mind.

BetterSleep for Mindfulness and Sleep Health

BetterSleep app features mindfulness meditation exercises specifically designed to ease the symptoms surrounding anxiety. The app also has a library of other relaxation techniques, including deep breathing and progressive muscle relaxation.

Somniphobia can be a debilitating condition, but there are many treatment options available. If you’re struggling to overcome your fear of sleep, talk to your doctor or mental health professional. You can learn to manage your anxiety and get the restful sleep you need with treatment.