If you feel nervous before you fall asleep, you may have an anxiety disorder.
dr
In an interview, Hanne Horvath explains what hypnophobia is all about.
Some people have such trouble falling asleep that they develop what is known as sleep anxiety.
The so-called hypnophobia can lead to behavioral changes and health problems, says Dr.
Hanne Horvath, Co-Founder and Chief Campaign Officer of the online therapy platform HelloBetter.
On the day of sleep on June 21, the expert explained in an interview with the news agency spot on news about hypnophobia and reveals how sleep anxiety can be treated.
What does it mean to suffer from sleep anxiety?
dr
Hanne Horvath: While the answer to this question seems quite logical, we should take a closer look at the fear of sleeping, because there can be completely different fears behind it.
For example, the fear of the dark or the fear of nightmares.
It can also play a role whether someone tends to have trouble falling asleep or struggles with anxiety about waking up at night.
This can be the case, for example, with people who experience panic attacks at night.
It's also possible that the thought of not waking up is frightening.
Getting clear on these “fine points” can help you become an expert on your own fear of sleep.
This can reduce the feeling of helplessness and support the search for solutions in a very targeted manner.
What are the symptoms of hypnophobia?
Horvath:
Fear of sleeping, also known under the technical term hypnophobia, is one of many different sleep disorders that can plague us, along with insomnia or narcolepsy.
Besides the obvious symptom of feeling anxious when trying to fall asleep, there are a few other typical symptoms of the sleep disorder.
Hypnophobia often results in a specific change in a person's behavior: they quickly feel overwhelmed, lack concentration, are easily irritable, nervous, restless and suffer from the persistent feeling of impending danger.
Fear of sleep can also have physical effects on people, ranging from digestive problems, rapid heartbeat and breathing, excessive sweating and tense muscles to panic attacks.
Where can the causes lie?
Horvath:
The causes of anxiety about sleeping can be varied.
Experience often plays a major role, we "learn" the fear of sleep unintentionally, so to speak.
Those who cannot fall asleep and lie awake late at night, brooding or feeling lonely can develop negative feelings about sleep.
Lying in your own bed can become a signal of stress and anxiety over time due to the unpleasant experiences.
As a result, restful sleep becomes increasingly difficult.
Those who are afraid of shifting into another state of consciousness may be suffering from the fear of losing control.
In order to sleep, we have to let go, become more relaxed and trust that nothing will happen to us at night and that we will wake up again.
It is possible that these themes - letting go and trusting - also play a role in the waking state and are clearly reflected in the fear of sleeping.
How widespread is the fear of sleep?
Horvath: It's difficult to give a specific assessment.
In general, sleep disorders and especially the fear of falling asleep belong to the category of anxiety disorders, which are among the most common mental health disorders in Germany, but also in Europe.
Affected by sleep disorders are those who already suffer from fears and/or phobias when they are awake.
With these ten tricks you will never sleep badly again
With these ten tricks you will never sleep badly again
How can sleep anxiety be prevented?
Horvath:
Sleep anxiety can be prevented with good sleep hygiene.
Some tips for a healthy sleep routine include:
A fixed sleep pattern:
get up regularly at the same time and avoid naps, even if it is difficult.
Instead, go out into the fresh air or do sports.
That gives you strength for the afternoon.
Stay fit:
Plan regular physical activity into your everyday life.
Even a 30-minute walk can work wonders.
A ritual just for you:
find a personal, relaxing bedtime ritual before you go to bed.
Feel good in the bedroom:
create a pleasant atmosphere in your bedroom and make sure that you feel comfortable.
Sleep timelessly:
Don't look at the alarm clock or the clock at night.
Even if you have to go to the bathroom, don't try to tell the time.
How to treat sleep anxiety
Horvath:
There are some tips that can help reduce anxiety about sleeping.
First of all, it is advisable to try to get the problem under control on your own.
However, if you do not experience any relief or even an increase in your fears, you should seek psychotherapeutic support:
Practice relaxation:
If sleeping at night scares you, it can help to get used to a relaxed state during the day.
For example, you can listen to an imaginary journey online or simply pay attention to your breathing for a few minutes.
There are also courses where you can learn specific relaxation exercises.
Make yourself comfortable:
It sounds trite, but it aims to make your bed a comfortable place where you feel comfortable again.
You might want to change something in your bedroom to do this, such as rearranging the bed, making fresh linen or fluffing the duvet before you go to sleep.
Such small rituals can help to make things different, which brings movement into the typical process - where fear usually occurs.
Plus, the attention you give to your well-being is a nice exercise in self-care.
Watching the Fear:
You may be thinking that making your bed won't magically make your fear of sleeping go away - it would be nice.
So when you experience anxiety, you can try to use the anxiety itself as an aid to relaxation.
This can work by observing the fear without pursuing it, for example without actively pursuing the fear thoughts.
It is helpful for this if you gain experience in breathing relaxation at the same time.
Just as you can consciously perceive your breathing, you can also observe your fear.
In addition, you can notice which elements make up the fear at all: Is the fear "only" an unpleasant feeling or does it also include thoughts and physical sensations?
Notice these details without getting lost in them.
Following this "inner drama" can help you calm down over time.
Like watching dangerous fish behind a glass pane in an aquarium.
(eee/elm/spot)
