Anxiety and Sleep: How to Stop Worrying and Get the Rest You Need

Anxiety and sleep are deeply connected—when you’re anxious, falling asleep and staying asleep can feel impossible. Racing thoughts, excessive worrying, and physical restlessness can keep you tossing and turning all night. Unfortunately, lack of sleep can also worsen anxiety, creating a frustrating cycle. The good news is that with the right strategies, you can break free from this pattern and improve both your sleep and your mental well-being.

Why Anxiety Disrupts Sleep

Anxiety triggers your body's fight-or-flight response, releasing stress hormones like cortisol and adrenaline. This makes your heart race, your muscles tense, and your mind hyper-alert—none of which are conducive to sleep. Some common ways anxiety interferes with rest include:

• Racing Thoughts – Your mind replays worries from the day or anticipates future stressors.

• Physical Restlessness – Anxiety can cause muscle tension, a racing heartbeat, or even night sweats.

• Difficulty Falling Asleep – You may struggle to “turn off” your thoughts when you lie down.

• Frequent Waking – Even if you do fall asleep, anxiety may cause you to wake up multiple times.

How to Reduce Anxiety for Better Sleep

The key to improving sleep when you struggle with anxiety is to address both the mental and physical aspects of your worries. Here are some evidence-based strategies to help you relax and sleep more peacefully:

1. Establish a Calming Bedtime Routine

A consistent nighttime routine signals to your brain that it’s time to wind down. Try incorporating activities such as:

• Reading a book (preferably fiction or something lighthearted)

• Taking a warm bath or shower

• Practicing gentle stretching or deep breathing exercises

• Listening to calming music or white noise

2. Manage Worries Before Bedtime

Rather than letting anxious thoughts flood your mind at night, schedule time earlier in the evening to process them. You can try:

• Journaling – Write down your worries and possible solutions so they don’t feel as urgent.

• Setting a “Worry Time” – Give yourself 15-20 minutes during the day to acknowledge and problem-solve your worries, so they don’t take over at bedtime.

3. Limit Stimulants and Screen Time

Stimulants like caffeine and screens can make anxiety and sleep issues worse. To improve rest:

• Avoid caffeine at least 6 hours before bed.

• Stop using screens (phones, tablets, TVs) at least 30-60 minutes before sleep.

• If you must use screens, enable blue light filters to reduce the impact on your sleep cycle.

4. Practice Relaxation Techniques

Relaxation exercises can help calm both the mind and body. Techniques to try include:

• Progressive Muscle Relaxation (PMR) – Tense and release different muscle groups to relieve tension.

• Deep Breathing – Try the 4-7-8 technique: inhale for 4 seconds, hold for 7, exhale for 8.

• Guided Meditation – Listen to a sleep-focused meditation or body scan to ease into relaxation.

5. Create a Sleep-Friendly Environment

Your bedroom should promote rest and relaxation. Optimize your sleep space by:

• Keeping the room cool, dark, and quiet.

• Using blackout curtains and white noise machines if needed.

• Investing in a comfortable mattress and pillows.

6. Challenge Anxious Thoughts

Cognitive Behavioral Therapy for Insomnia (CBT-I) can be particularly effective for breaking the cycle of anxiety and sleep disturbances. If you find yourself catastrophizing about sleep (e.g., “If I don’t sleep, tomorrow will be a disaster”), challenge these thoughts with more balanced perspectives like, “I’ve functioned on less sleep before, and I’ll get through tomorrow.”

7. Seek Professional Help When Needed

If your anxiety and sleep struggles are persistent, working with a therapist can be incredibly helpful. In working with clients to manage sleep issues, I use Cognitive Behavioral Therapy (which can teach you how to manage anxious thoughts) and exposure therapy (which can help with worries or fears that come up at nighttime).

Final Thoughts

Anxiety and sleep issues often go hand in hand, but with the right strategies, you can take back control of your rest. By implementing calming bedtime routines, managing anxious thoughts, and creating a sleep-friendly environment, you can break the cycle of worry and exhaustion.

If you’re struggling with sleep and anxiety, know that help is available. I’m happy to schedule a free phone consultation to discuss any questions or concerns you may have about your anxiety or sleep issues.