Education and safety note. This page is for general information. It cannot diagnose you, assess your individual risk, or replace care from a qualified professional. If you are in immediate danger, may harm yourself or someone else, cannot stay safe, or have symptoms that may be medically urgent, contact local emergency services or crisis support. In Ireland, call 112 or 999 or go to the nearest emergency department; you can also read the HSE crisis guidance. Medication decisions need to be discussed with a qualified prescriber.
Sleep anxiety and fear of sleep
If bedtime itself has started to feel unsafe, this original guide may be a useful next step.
Introduction
There is a way in which anxiety and sleep trouble feed off one another. You might be too tired to think clearly when you get into bed, only for the stillness of the night to give worries more room. Come morning, that lack of rest has left you with a tighter body and a mind preoccupied with threat, making even the most ordinary issues seem unmanageable.
A free practical resource: When sleep is difficult. Read it here or save a two-page PDF. No sign-up.
When someone puts "sleep therapist" into a search bar they may be looking for several different things. One person wants a specialist's opinion from the field of sleep medicine; another is looking for cognitive behavioural therapy for insomnia. Then there are those who need psychotherapy because their sleep has become inextricably linked with grief, depression, trauma, relationship strain or the pressure to function the next day.
What You May Be Looking For
In Plain Terms
Insomnia is the difficulty of getting or staying asleep, or waking up too early to the point where you do not feel restored. Anxiety can keep the body on high alert with racing thoughts and tension, a habit of checking the clock or a dread of tomorrow. And once your sleep is poor, emotional regulation, concentration and patience can suffer.
By "sleep therapy" we could mean CBT-I or a more general psychotherapy where sleep is part of a wider stress pattern.
Things You May Relate To
You may recognise racing thoughts at bedtime, checking the clock, worrying about the next day, or feeling tired but unable to settle. These experiences can have different causes; recognising one does not establish a diagnosis.
Why It Persists
For some people, pressure to sleep and repeated clock-checking can make it harder to settle. A difficult night may also leave less energy for everyday life. Needing rest is not a failure. Try one manageable adjustment and seek help if sleep problems persist or affect your day; the HSE sleep guide offers practical starting points.
Possible Ways Forward
- Where possible, keep a regular waking time to anchor your rhythm.
- Reserve the bed for sleep and intimacy, not for worrying or work.
- If you are lying there and getting upset, it is better to get up and do something quiet for a while.
- Do not put yourself under pressure for perfect sleep; aim for rest.
- If the problem is linked to pain, breathing, medication, mania or substance use, or if it is seriously affecting your day, see your GP or a specialist.
The Role of Psychotherapy
Cognitive behavioural therapy for insomnia (CBT-I) is a structured treatment recommended for chronic insomnia; general sleep-habit advice alone is not a substitute for it. You can ask a clinician about CBT-I and whether medical or other sleep problems need assessment. Broader psychotherapy may also help with related grief, anxiety, depression, trauma or relationship difficulties, according to your needs. See the 2025 VA/DoD insomnia guideline and the HSE sleep guidance.
If nightmares or reminders of an upsetting experience are part of what keeps you awake, you can also read about PTSD symptoms and trauma responses. For a difficult moment, the optional When a reminder feels overwhelming handout offers a short support resource. Neither page diagnoses the cause of sleep problems or replaces assessment or treatment for insomnia.
When to Seek More Urgent, Medical or Specialist Help
- Sleep difficulty can be medical. Loud snoring with pauses in breathing, severe daytime sleepiness, chest pain, breathlessness, seizures, mania, psychosis, severe depression, suicidal thoughts, withdrawal symptoms or pregnancy-related concerns should prompt medical or urgent professional help.
- Sleeping tablets, sedatives, alcohol, cannabis or other substances should not be started, stopped, mixed or changed because of online information. Medication decisions need to be discussed with a qualified prescriber.
If you are in immediate danger, cannot stay safe, may imminently harm yourself or someone else, or have a medical emergency, call 112 or 999 in Ireland or go to an emergency department; elsewhere, contact local emergency services. For urgent concerns without immediate danger, contact your GP, out-of-hours GP or mental health team. Medication decisions need to be discussed with a qualified prescriber.
A few questions you may have
Will this page tell me what I am dealing with?
No, not on its own. While it is meant to give you some context and put experiences into words, it is not a substitute for a diagnosis or an evaluation of your risk. For that you need a qualified professional who can look at the whole situation – your medical history, any medications or substances you use, stress levels, relationships, culture and current safety.
Can therapy help?
Therapy may help, especially if you find the pattern is hard to make sense of, is causing you distress, or is getting in the way of your day-to-day life and relationships. You will get the most out of it if it is a collaborative process where you are comfortable asking questions of your therapist about their methods and what the goals are.
What if I feel hesitant about asking for help?
Related Pages
- Anxiety therapy in Dublin and online
- Depression therapy in Dublin and online
- Trauma therapy in Dublin and online
- Counselling for couples
- Cognitive behavioural therapy (CBT)
- Anxiety resources in Ireland
- Mental health help pathways
Sources and review. Selected explanatory and support guidance checked against the linked public-health and clinical sources on 3 October 2026. This educational page does not provide an individual assessment. The bibliography also includes older background research.
- HSE: Sleep problems – tips and self-help
- AASM 2021, behavioural and psychological treatments for chronic insomnia disorder in adults
- American College of Physicians 2016, management of chronic insomnia disorder in adults
- Alvaro, Roberts and Harris 2013, sleep disturbance, anxiety and depression systematic review
- Sleep disturbance in PTSD and other anxiety-related disorders, updated review
- NICE CG113: Generalised anxiety disorder and panic disorder in adults
- HSE: Get urgent help for a mental health crisis
- Haverkampf: Connectedness
Free practical resource · 2 pages · No sign-up
When sleep is difficult
A gentler plan for tonight and the days ahead. Choose what is useful to you; you do not need to complete every prompt.
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When sleep is difficult
A gentler plan for tonight and the days ahead
Being tired and unable to sleep can feel lonely and frustrating. You do not have to get everything right tonight. Choose one small change that fits your life; this sheet is not a test of how well you can sleep.
1 Give the day somewhere to land
Before bed, you might jot down one concern and one practical next step for tomorrow. Keep it brief. You do not have to solve every worry before resting, and you can skip writing if it makes you more caught up in your thoughts. [1]
One thing that can wait until tomorrow
Optional: reflect quietly or make a private note.
2 Make a little room to wind down
Try a familiar quiet activity, such as reading or listening to calm music. Make the space comfortable, with less light and noise if possible. Go to bed when sleepy. You do not need an elaborate routine or a perfect bedroom. [1, 2]
3 If being awake is becoming a struggle
If it is safe and practical, leave bed for a quiet activity in dim light, then return when sleepy. Avoid checking the time repeatedly. If getting up is unsafe or difficult, choose a quiet activity where you are and ask for advice that fits your mobility and health. [1]
4 Support the next day gently
Aim for a fairly regular getting-up time that fits your circumstances, and some daylight after waking. Caffeine later in the day can disturb sleep; avoid using alcohol as a sleep aid. Adapt around shift work, caring duties or illness with professional advice where needed. [1, 2]
One change I could try, and any help I need
Optional: reflect quietly or make a private note.
A difficult night does not mean you have failed. If a routine or sleep tracker becomes another source of pressure, discuss that too. Turn over for signs that need attention and routes to help.
Getting the right support
Sleep difficulties sometimes need more than a routine
When to speak with your GP
Ask for help if sleep problems persist, changes have not helped, or your daily life is affected. You can seek help sooner if you are struggling. Ask about cognitive behavioural therapy for insomnia (CBT-I), a structured treatment for ongoing insomnia. This sheet is not a CBT-I programme. [1, 2]
Look beyond stress alone
Tell your GP about pain, uncomfortable legs, mood changes, medicines or other symptoms. Loud snoring with gasping or pauses in breathing, or marked daytime sleepiness, needs assessment for possible sleep apnoea or another sleep disorder. Do not drive or operate machinery while sleepy. [1-3]
Decisions about starting, changing or stopping sleep medicines need to be discussed with a qualified prescriber. Ask a pharmacist or prescriber before using over-the-counter sleep products. [2]
Get urgent help for an unusual change
Sleeping very little while feeling unusually energised or irritable, with racing thoughts or risky behaviour, needs prompt assessment. Contact your GP, out-of-hours GP or mental health team urgently. If you cannot stay safe or there is immediate danger, use the emergency number below. [4, 5]
Someone to talk to in Ireland
Samaritans: 116 123. Text About It: text HELLO to 50808. Both offer free support day and night. They are listening services, not a substitute for emergency care. Elsewhere, use local support services. [5]
Sources and further reading
Original prompts informed by the following independent guidance.
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More free resources: jonathanhaverkampf.com · Version 1.0, 3 October 2026. Sources checked 3 October 2026.
General information and support for adults. Not a substitute for professional assessment, advice, treatment or emergency care. Immediate danger: call 112 / 999 in Ireland, or local emergency services elsewhere. Find support · Full disclaimer.