Everybody has had at least one night when they couldn’t sleep. But what happens when it happens repeatedly? Phobia of sleeping (somniphobia) is the extreme fear of sleep. I usually welcome sleep because that’s less time I have to spend dealing with the anxiety. Although, lately, my sleep has been all over the place because of Parkinson’s. Basically, I can’t relax myself long enough so I can fall asleep.
However, I can’t imagine having a phobia of sleep. Something your body needs in order to function. Of course, I know some people who can function on two hours of sleep. Must be super human!
Besides, good sleep is an essential part of good health. But if you have somniphobia, it can be distressing to even think about sleeping. In many cases, this phobia may stem less from a fear of sleep itself and more from a fear of what might happen while you’re asleep.
“We spend the first part of our human experience avidly accumulating things and the other half wondering what in the world we’re going to do with all the stuff.” —Margret E. Keatts (September 1980)
Sleep Phobia Symptoms
Particularly, the main symptom of sleep phobia is intense distress when you think about or try to sleep. You may:
- Avoid going to bed for as long as possible.
- Feel irritable or have mood swings.
- Leave lights or the television on when you try to sleep.
- Struggle to concentrate throughout the day because sleep-related worry is so intense.
Children who are afraid of going to sleep may also:
- Cling to caregivers.
- Cry uncontrollably.
- Get up multiple times throughout the night.
- Have tantrums.
- Resist going to bed.
“The narrower the mind the broader the statement.” —Ted Cook (February 1940)
Phobia of Being Watched While Sleeping
Likewise, the phobia of being watched while sleeping is characterized by an intense fear of falling asleep or being asleep due to a belief that someone is watching over or observing the individual while they sleep.
Somniphobia can be caused by various factors, such as past traumatic experiences, anxiety disorders, and other psychological conditions. Moreover, the fear of being watched while sleeping can also be a symptom of other issues, such as paranoia or delusions.
“The squeaky wheel may get the most oil, but it’s also the first to be replaced.” —Marilyn vos Savant (May 2001)
Phobia of Dying in Sleep
Meanwhile, heart disease is the most common way to die in your sleep (isn’t that nice to know). About 1 in 8 people who die from heart disease will die in their sleep. Similarly, 25% of strokes occur during sleep. In general, your chances of dying in your sleep are fairly low if you have no additional risk factors.
Hence, the fear of dying in your sleep may contribute to somniphobia, or the overwhelming fear of sleep.
According to Daniel Matchar, licensed social worker and therapist, the fear of death during sleep is common. However, Matchar advises, “If the fear of dying while sleeping begins to cause clinically significant distress to you or impairment in social, occupational, or other important areas of functioning, this fear may have developed into an anxiety disorder.”
Given these points, those struggling with an overwhelming fear of death or somniphobia, cognitive behavioral therapy (CBT), as well as relaxation techniques like meditation, can help.
“Temptation usually comes in by a door that has been deliberately left open.” —Arnold Glasow (January 2007)
Phobia of Sleep Paralysis
Even though the duration of a sleep paralysis episode can range from a few seconds to a few minutes, it may seem like an eternity if you’re experiencing it. Here are some tips on how to deal with this peculiar situation.
- Assure yourself that you are okay
When you’re afraid, you will feel the need to struggle against the sleep paralysis feeling. However, doing so will only heighten your fear response and intensify the lucid hallucination.
Instead, choose the path of least resistance. Assure yourself that you are okay and are in a sleep paralysis that is momentary. Focus on taking long, deep breaths and make an intention to come out of the paralysis.
- Wiggle your toes or fingers
You feel the suffocating feeling most strongly on the chest, shoulders and throat. Rather, shift your focus to the furthest parts of your body. Moving your fingers or wiggling your toes may help break the paralysis. - Sleep on your side
Sleeping on your back increases the risk of experiencing sleep paralysis. Therefore, try to sleep on your left side or on your belly instead.
4. Have no worries
It is also important to get adequate sleep regularly. Therefore, if something is troubling you as you go to bed, write it down on a piece of paper, pray or tell yourself that the issue can be resolved tomorrow. Nothing is more important than a good night’s sleep.
“Everybody has to be somebody to somebody to be anybody.” —Malcolm S. Forbes (November 1972)
Fear of Sleeping Alone
Moreover, there are many factors that make it difficult to fall asleep alone, but there are also various solutions you can try. Particularly when they are alone, many people have trouble falling asleep. In brief, some people need the comfort that comes from having another person home, even if they are not physically in the same room. Some people need a co-sleeper to sleep soundly.
Obviously, use relaxation techniques to help you unwind and improve your chances of having a pleasant night’s sleep alone. Nonetheless, some strategies to try include taking long, slow, deep breaths, slowly relaxing your muscles while concentrating on your breath, and visualizing a relaxing environment.
However, some cases have a clear link to childhood trauma, whereas others are caused by a traumatic event that occurred in adulthood. In effect, the panic may be brought on by dreams, a terrifying incident of sleep paralysis, or phobias related to rats prowling around the house.
Also, it may also be brought on by the expectation of theft or a medical emergency.
“Patience often gets the credit that belongs to fatigue.” —Franklin P. Jones (October 1979)
Sleep Phobia Treatment
In short, reading, listening to music, or relaxing before bed with a hot bath or deep breathing can help you get to sleep.
But, if you don’t fall asleep within 20 minutes of turning in (or if you wake up and can’t fall back to sleep in 20 minutes), get out of bed and do something relaxing until you feel sleepy.
Go to bed and wake up at the same time every day, even on weekends.
Specifically, daylight helps set sleep patterns, so try to be outdoors while it’s light out for 30 minutes a day.
In sum, keep naps short — less than an hour — and forgo napping after 3 p.m.
Lastly, avoid caffeine (found in coffee, many teas, chocolate, and many soft drinks), which can take up to eight hours to wear off. You may need to avoid caffeine entirely if you have panic attacks; many people who experience panic attacks are extra-sensitive to caffeine.
Conclusion
Surprisingly, the fear of sleeping is more common than you think. Some people suffer silently, while others do seek professional help. Therefore, finding the right therapist is the first step. While all therapists must have extensive training and expertise, it’s crucial to find someone who makes you feel safe and comfortable. Experiencing an ongoing, unrealistic fear of sleep can cause significant distress and negatively impact daily life. Though the specific cause of somniphobia isn’t clear, it’s associated with having experienced trauma, being diagnosed with PTSD, and having other sleep problems or mental health conditions.
My time has come to depart, so I bid you a farewell and stay safe. Until next time…
Articles
-5 Ways to Cope When Sleep Anxiety Keeps You From Getting Quality Rest
-How Do I Get Rid of My Fear of Sleeping?
https://www.medicinenet.com/how_do_i_get_rid_of_my_fear_of_sleeping/article.htm
-When adults fear to sleep alone
https://www.deccanherald.com/india/karnataka/bengaluru/when-adults-fear-to-sleep-alone-1040974.html
Have a Good One,
Cindee Murphy, One Voice – Unstoppable
“Living is the art of getting used to what we didn’t expect.” —Eleanor C. Wood (July 1970)
Related posts
Phobia Of Being Alone(Opens in a new browser tab)
Dealing With Nighttime Panic Attacks(Opens in a new browser tab)
How To Overcome Phone Phobia(Opens in a new browser tab)
References
-Roy-Byrne PP. Panic disorder in adults: Epidemiology, pathogenesis, clinical manifestations, course, assessment, and diagnosis. https://www.uptodate.com/contents/search. Accessed Nov. 30, 2017.
-Johns Hopkins Medicine. Phobias.
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