New study finds whats keeping the Welsh up at night!

Anticipatory Anxiety – These Are The Life Events Keeping The UK Up At Night

• A new report by MattressNextDay has revealed the biggest life events keeping the UK awake at night
• 82% have lost sleep over a major life event, with 74% getting less than the recommended amount of sleep
• Holidays (19%) social events (19%) and job interviews (17%) are the biggest life events keeping people awake at night
• Samphire Hayes psychotherapist and Owner and Founder of the Holistic Pain Clinic has revealed the best strategies to overcome anticipatory anxiety

Forget nightmares; for many of us, real-world scenarios keep us awake at night. Known as ‘anticipatory anxiety,’ this form of anxiety arises from upcoming life events. In the last 12 months, 82% of UK adults admitted to experiencing this, with 74% getting less than the recommended amount of sleep during such periods.

The new report by the sleep experts at MattressNextDay explored the most common events people lose sleep over, with holidays (19%), and social events (19%) topping the list.

To help those suffering from anticipatory anxiety, MattressNextDay teamed up with Samphire Hayes, Owner and Founder at the Holistic Pain Clinic, who shared helpful strategies for getting to sleep the night before a big event.

The average person sleeps just 5.4 hours the night before a big event – almost one in five (17%) sleep less than 2 hours 

With the recommended level of sleep being 7-9 hours, sleep is important for preparing for your big event due to the rejuvenation it brings. However, the night before a big event the average person gets just 5.4 hours sleep, with 17% sleeping less than 2 hours.  Lack of sleep is something Samphire says can seriously affect people cognitively and physically with impaired focus and concentration, memory issues, and a weakened immune system just some of the consequences.

So what are the biggest events people are losing sleep over? The top five were revealed as:

• Wedding (19%)
• Holidays (19%)
• Social events (19%)
• Job interview (17%)
• Work meeting (17%)
• Financial dates (14%)
• Night before big payments (14%)
• Public speaking (12%)

Unsurprisingly, one of life’s biggest romantic milestones for many, weddings, ranked top with almost one in five (19%) admitting they’d lost sleep about their wedding day. Holidays also ranked highly with so much to organise from flights to accommodation and budgeting, the pressure to deliver on holiday plans left one in five (19%) struggling to sleep. Social events (19%) were also a top sleep disruption for UK adults, as they often lead to overstimulation, causing your body to release further adrenaline.

Other key events causing worry centre around work and finance with job interviews (17%) and work meetings (17%) both ranking highly. As financial pressure continues to mount on people across the UK financial dates (14%) and big payments (14%) are also causing sleepless nights across the nation.

Samphire says “Certain events, especially those where the outcome means a lot to us, can trigger anxiety because the brain can perceive them as threats. This is linked to our survival instincts, where the brain focuses on potential risks to protect us. The amygdala, responsible for processing emotions like fear, gets activated. Our brain also has a negativity bias, where it’s wired to focus on possible negative outcomes, because these pose more threat, increasing anxiety.”

Concerns about social acceptance and validation can intensify our worries

The most common thoughts keeping people awake at night were general nervousness (52%), anxiety about the future (33%), and concern about making a good impression (28%). Fear of failure (27%) was also a common worry people experienced.

Samphire explains that much of our worries stem from social acceptance outlining “Common worries such as general nervousness, anxiety about the future, concerns about making a good impression, and fear of failure often stem from social pressures and the natural human instinct to perform well. Nervousness is a natural response to anticipation, while anxiety about the future often comes from uncertainty regarding potential outcomes. Concerns about social acceptance and validation can intensify worries about making a good impression, and the fear of failure can be influenced by perfectionistic tendencies or fear of judgment.”

Anxiety doesn’t just affect our mental wellbeing, but it can also manifest physically with 34% outlining they experienced a racing heart (35%) the night before event, with 26% outlining headaches and 26% fatigue respectively.

Samphire explains “Physical symptoms of anxiety arise from the body’s stress response which is triggered by the brain which activates the ‘fight-or-flight system’ when faced with a perceived threat. Stress hormones like adrenaline and cortisol are released resulting in increased heart rate, breathing rate, and muscle tensio,n and can cause symptoms like sweating, dry mouth, and stomach discomfort. This is the body’s way of preparing for action to tackle the threat. When the stress is prolonged, it can lead to chronic symptoms.”

The ‘box breathing technique’ is key for reducing stress and getting a better night’s sleep

When it comes to getting a good night’s sleep before a big event, preparation is key. In fact, 55% have tried relaxation techniques to help them sleep. Deep breathing exercises (38%), music and sound (32%) and meditation (22%) were the most commonly used, with Samphire recommending box breathing: this is where you “inhale for 4 seconds, hold for 4, exhale for 4, and pause for 4. This helps reset the body’s stress response and promotes a state of calm.”

External stimuli is also important for setting yourself up for a good night’s sleep with 23% adjusting the room temperature to be cooler, 20% ensuring the room is dark and 14% using aromatherapy.

Samphire says that “Setting yourself up for a good night’s sleep actually begins in the morning. Getting outside to expose your eyes to natural sunlight helps regulate your circadian rhythm, signalling to your brain that it’s time to wake up. This kickstarts the hormonal processes that energises you throughout the day and also sets a “timer” for the release of melatonin, the sleep hormone, later in the evening. During darker months, a SAD lamp can mimic sunlight and provide similar benefits.

“In the evening, it’s important to limit exposure to bright lights, as they can confuse your brain into thinking it’s still daytime and this can disrupt those hormones. Opting for amber lighting in the evening can help signal to your brain that it’s time to wind down.”

Commenting on the study Martin Seeley, Senior Sleep Expert at MattressNextDay said “With a new year, many of us have lots of big milestones and life events ahead-  from weddings, to new jobs, to upcoming exams. To perform at our best when it comes to these life events it’s important to have a restful night’s sleep. Studies have shown that just one night of sleep deprivation can seriously inhibit anxiety levels due to the production of cortisol and adrenaline. However, with many of 82% having experienced anticipatory anxiety it’s important to set yourself up for a positive sleep routine.”

“This can include relaxation techniques and setting up your space with a comfy mattress and an inviting bed frame. The 4-7-8 breathing technique is a great way of setting yourself up for a good night of sleep, but it’s also important to make sure your surroundings are as comfortable as possible – so investing in a good mattress is always a great start”

For more information on the study around anticipatory anxiety please visit the blog.