Coping with Nightmare Disorder and Sleep Anxiety

Anxiety is the most common mental health disorder in the United States, and roughly 4% of the adult population suffers from nightmare disorder. Sleep anxiety is the fear or worry of falling asleep or waking up during the night.

Those with sleep anxiety may also develop nightmare disorder, a frightening condition where the person experiences nightmares most nights. These nightmares are recurring and vivid, leaving a lasting impression of fear upon waking. Instead of the person being sleepy and groggy when they awaken, they are alert and fearful of falling back to sleep.

Nightmare disorder and sleep anxiety interfere with daily life, including relationships and work.

Nightmare Disorder Triggers

Several factors can trigger nightmare disorder, including:

• Stress
• Anxiety
• Sleep deprivation
• Grief
• Trauma
• Abuse

Most people underestimate the effect that chronic stress can have on their physical, mental, and emotional states. Visit your primary physician to rule out any medical conditions or medications causing your sleep anxiety and nightmares.

Help for Sleep Anxiety in McKinney, Texas

At Texas Christian Counseling in McKinney, help is available for sleep anxiety, including tips for relaxation techniques, stress reduction, lifestyle changes, proper sleep hygiene, and counseling. Most people (about 85%) experience one nightmare yearly. Some people might experience a few nightmares during a stressful time, but if you experience nightmares weekly, it could mean that you have developed a nightmare disorder and require the help of a counselor.

Prioritize sleep Sleep deprivation is a stress trigger that can cause nightmares. Try moving your bedtime up by 15 minutes every few nights until you reach a comfortable bedtime, even if this means you go to bed when your children fall asleep.

Declutter and clean your sleep space Clutter can make it difficult to fall asleep, increasing anxiety and causing distractions. Spend at least 15 minutes daily decluttering and cleaning your bedroom. Decorate the room and make your bed appear relaxing and comfortable.

Avoid devices two hours before bed The blue light from devices interferes with the sleep cycle. Avoid screens (phones and television) at least two hours before bed. Create a bedtime routine that includes reading a book or listening to music. If you use an e-reader, confirm that it is safe to read before sleep.

Limit caffeine to earlier in the day Caffeine and other substances can make sleep problematic even hours later. Try to drink your last cup of coffee or caffeinated tea by 2 PM. You can try herbal teas in the evenings, but remember that decaffeinated drinks still contain a small amount of caffeine.

Exercise in the morning Exercise is a healthy stress reliever, but if you want to sleep at night, complete your workout in the morning or early afternoon. Exercise promotes restful sleep and gives your body time to repair and recover physically.

Seek counseling help for anxiety and nightmares Sleep anxiety may also be linked to other mental conditions, such as depression. Reach out to a counselor today to discuss how counseling can help you reduce stress and anxiety and overcome nightmares. Some psychotherapy techniques take practice, so give yourself grace.

Contact us today to schedule an appointment

Contact us today at Texas Christian Counseling, McKinney to schedule an assessment for sleep anxiety and nightmare disorder. Our reception team will connect you with a counselor to begin treatment. Depending on the severity of your symptoms, your counselor in McKinney may recommend talk therapy, Cognitive Behavioral Therapy, and a sleep study. Connect with us today to get started.