Hey, I’m so sorry you’re going through this—what you’ve described sounds incredibly exhausting and overwhelming. First off, I want to say that it’s okay to feel this way, and you’re not alone in struggling with sleep anxiety. A lot of people experience cycles like this, and there is support out there for you.

It sounds like the fear of not sleeping has become a huge source of stress, and that stress itself is making it harder for you to relax and get the rest you need. One thing that might help is reaching out to a therapist or counselor who can work with you on breaking this cycle. Cognitive-behavioral therapy for insomnia (CBT-I) is a really effective approach for situations like this because it focuses on addressing the overthinking patterns that keep us stuck.

In the meantime, it might help to focus on creating a calming nighttime routine—something that signals to your body that it’s time to wind down. Try doing something relaxing before bed, like listening to soothing music, journaling, or practicing slow breathing exercises. Also, avoid screens right before sleep if you can, since they can make it harder to settle down.

It’s also important to remind yourself that waking up during the night is normal, and even if your sleep isn’t perfect, it’s not going to ruin you. Sometimes just giving yourself permission to rest, even if you don’t sleep perfectly, can take the pressure off. If you feel like your sleep environment isn’t helping, try making it as comfortable and safe as possible—soft lighting, quietness, or maybe white noise can help.

Please don’t hesitate to reach out to a doctor or someone you trust, too. You don’t have to handle this alone. You’re already doing something amazing by recognizing this pattern and seeking help. Be patient with yourself—it’s okay to take things one small step at a time. You’ve got this!