The Vicious Cycle of Sleep Anxiety
Most of us have experienced a sleepless night before a big meeting, exam, or trip. You go to bed tired but can’t quiet your mind. You check the clock: 11:30… 12:15… 1:00. The later it gets, the more anxious you feel about not sleeping.
If this happens occasionally, it’s normal. But when it becomes a pattern—when you regularly feel worried about sleep itself—you might be dealing with orthosomnia, also known as sleep anxiety.
Orthosomnia isn’t just “insomnia.” It’s a distinct type of sleeplessness caused by fear of not sleeping. The concern keeps your mind active, making it even harder to rest, which creates a cycle that can seem impossible to break.
What Exactly Is Orthosomnia?
Orthosomnia was initially identified in research involving individuals undergoing sleep studies. Many participants struggled to sleep well during the study because they were concerned about their sleep quality.
Today, experts recognize it as a common issue for adults who:
- Stress about productivity and health
- Feel pressure to “get enough sleep”
- Use sleep trackers and apps that grade their rest
In short: orthosomnia happens when your mind is too busy worrying about sleep to actually sleep.
Recognizing the Symptoms
So how do you know if you might have orthosomnia? The signs often include:
- Racing thoughts at bedtime (“I’ll be exhausted tomorrow.”)
- Checking the clock repeatedly
- Tossing and turning or waking up often
- Feeling anxious as bedtime approaches
- Light, fragmented rest that doesn’t feel refreshing
Unlike insomnia caused by external factors (like chronic pain or noisy neighbors), orthosomnia is primarily driven by your thoughts and expectations around sleep.
Why Does It Happen? Common Causes of Orthosomnia
Several triggers can contribute to sleep anxiety. Often, it’s a mix of lifestyle, habits, and mindset.
1. Stress and Overthinking → Daily stress keeps your brain in “alert mode.”
2. Sleep Trackers and Technology → Obsessing over data can worsen anxiety.
3. Perfectionism and High Expectations→ Wanting to sleep “perfectly” creates pressure.
4. Environment and Habits → Blue light, late-night scrolling, or EMF exposure can keep your body wired.
The Impact on Your Health
When you worry about sleep, your body releases cortisol and adrenaline—stress hormones that boost alertness. This makes it almost impossible to enter deep sleep.
Over time, the effects accumulate:
– Persistent fatigue and irritability
– Poor concentration and memory
– Increased risk of depression and anxiety
– Disrupted hormone balance
– Weakened immune system
So yes, worrying about sleep can literally keep you awake—and harm your health if left unaddressed.
Breaking the Cycle: How to Overcome Orthosomnia
The good news? Orthosomnia is highly manageable with practical changes in mindset and environment. Evidence-based strategies include:
🧠 Cognitive Behavioral Therapy for Insomnia (CBT-I)
- Gold-standard treatment that retrains your brain to stop associating bedtime with fear.
🧘 Mindfulness and Relaxation Practices
- Meditation, deep breathing, or yoga reduce cortisol and promote calm.
✍️ Bedtime Journaling
- Writing down worries and to-dos clears your mind.
📵 Take a Break from Sleep Trackers
- Focus on how you feel in the morning, not just numbers.
🌙 Create a Calming Sleep Environment
- Keep your room cool, dark, and EMF-protected. SleepGift’s EMF-blocking blanket can help create a sense of calm and safety.
FAQs: Quick Answers About Orthosomnia
Can worrying about sleep really cause insomnia?
→ Yes. Anxiety activates stress hormones, making it harder to rest.
Do sleep trackers cause orthosomnia?
→ They don’t cause it directly, but obsessing over data can make it worse.
How can I calm my mind at night?
→ Mindfulness, journaling, and calming rituals are effective.
Building a Nightly Routine That Signals Safety
Orthosomnia feeds on fear and uncertainty. The more you can demonstrate to your body that it’s safe to rest, the easier it becomes.
Try establishing a wind-down routine:
- Power down electronics an hour before bed
- Sip on chamomile tea
- Do some stretching or breathing exercises
- Read something enjoyable
- insomniaWrap yourself in a calming blanket
Over time, these rituals train your brain to associate bedtime with peace instead of pressure.
Final Thoughts: Sleep Without Fear
If you’re lying awake worried about not sleeping, remember—you’re not alone, and it’s not permanent. Orthosomnia is your brain’s way of protecting you, but it’s a misguided one.
With the right mix of mindset shifts, calming practices, and environmental support, you can break the cycle and reclaim restful nights.
Sleep should never feel like a performance to be graded—it should feel like a natural, restorative gift. 🌙✨
