Identifying Sleep Anxiety
When the Mind Doesn’t Let the Body Rest
It’s late. Your eyes are heavy. Your body feels tired.
But your mind?
It’s wide awake.
Your heart starts racing the moment your head touches the pillow.
You check the time over and over.
You replay every mistake from the day.
You worry you might not wake up.
You feel alone, even if someone else is in the room.
This is not just overthinking.
It could be sleep anxiety. And you are not alone.
What Is Sleep Anxiety?
Sleep anxiety is a form of anxiety that shows up in the hours before or during sleep. The mind becomes alert and restless at the very time it is meant to unwind. The body wants to shut down. The brain keeps scanning for threats.
You may feel physical symptoms like a racing heart, tight chest, or difficulty breathing. You may also experience mental distress … overanalyzing, fearing the future, reliving past trauma, or feeling spiritual fear around what happens when you sleep.
For some people, this happens occasionally. For others, it becomes a pattern that affects both sleep and daily life. It is real. And it deserves care.
Signs You Might Be Struggling With Sleep Anxiety
You dread bedtime, even when you are tired
You avoid sleep because you fear nightmares, jinn, or dying
You experience panic or restlessness at night
You feel more anxious when things get quiet
You cannot fall asleep without distractions like a phone or background noise
You wake up feeling unrested, even after many hours in bed
Sometimes, sleep anxiety is tied to trauma. Sometimes, it is part of general anxiety or OCD. Sometimes, it is connected to grief, family stress, or loneliness. And sometimes, you don’t know where it came from. That’s okay too.
Why It’s Hard for Muslim Youth to Talk About
Many young Muslims feel shame about not being able to sleep easily. They fear being told their anxiety is a sign of weak iman. That if they had more iman, they would fall asleep peacefully.
But emotional pain is not a failure of faith. It is part of being human.
Some Muslim youth fear the night itself. They are scared of punishment. Of dying in their sleep without their sins forgiven. They don’t feel safe, so their bodies don’t let them rest. Add guilt about missing fajr or skipping dhikr, and the night becomes a cycle of stress.
This does not make them bad Muslims. It makes them humans in need of reassurance and healing.
What Islam Teaches About Sleep
Sleep is not a weakness. It is a mercy. It is a pause gifted by Allah to reset, to heal, and to surrender.
The Prophet ﷺ had a beautiful sleep routine rooted in calm and connection:
He made wudu before bed
He recited du’a and remembered Allah
He slept on his right side
He encouraged reciting Ayat al-Kursi for protection
The Prophet ﷺ said:
"When you go to bed, perform ablution like that for prayer, then lie on your right side and say..."
He would then recite the du’a asking Allah for protection and forgiveness.
(Sahih al-Bukhari)
The Qur’an gives us a verse known to calm fear and protect through the night:
اللَّهُ لَا إِلَٰهَ إِلَّا هُوَ الْحَيُّ الْقَيُّومُ ۚ
لَا تَأْخُذُهُ سِنَةٌ وَلَا نَوْمٌ ۚ
لَهُ مَا فِي السَّمَاوَاتِ وَمَا فِي الْأَرْضِ
(Ayat al-Kursi — Surah Al-Baqarah, 2:255)
"Allah… there is no deity except Him, the Ever-Living, the Sustainer of all existence. Neither drowsiness overtakes Him nor sleep. To Him belongs whatever is in the heavens and whatever is on the earth."
This ayah reminds us: the world does not fall apart when you rest. You are not in control. And you are not alone
How to Make Sleep Feel Safe Again
You do not have to fix everything overnight. Start with small changes that help your body feel more at ease.
Create a winding-down routine at least 30 minutes before bed
Lower the lights and put your phone away early
Listen to calming Qur’an or white noise
Make du’a out loud, even if it feels awkward
Use lavender or familiar scents that comfort you
Practice breathing exercises to calm your nervous system
Speak kindly to yourself before bed … you are trying, and that matters
If you are having frequent panic attacks, intrusive thoughts, or deep fear around sleep, therapy can help. Sometimes the fear is protecting a deeper wound that needs gentler attention.
You are not failing if you need help. You are honoring the amanah of your body and soul.
Sleep is a form of trust. It is the moment you say to your mind: I do not need to carry it all tonight.
If you feel afraid at night, know that Allah hears the du’a made in silence.
If your mind races, know that He knows your effort, not just your outcome.
If you can only sleep with your Qur’an playing, know that it still counts.
Allah does not burden you with more than you can bear.
And that includes what your nights look like.
لَا يُكَلِّفُ ٱللَّهُ نَفْسًا إِلَّا وُسْعَهَا
“Allah does not burden a soul beyond what it can bear.”
(Surah Al-Baqarah, 2:286)
Your body is allowed to rest.
Your heart is allowed to be held.
And your healing is allowed to take time.
References
American Academy of Sleep Medicine. Sleep Anxiety and Insomnia. sleepeducation.org
American Psychological Association. Anxiety and Sleep. apa.org
Van der Kolk, B. The Body Keeps the Score book.
Qur’an: Surah Al-Baqarah
Sahih al-Bukhari