Anxiety: Therapist-recommended sleep hygiene tips for anxiety
What may be the most peaceful time of the day for some, for others (especially those who struggle with anxiety) can be the most frustrating part of the day. For some people, falling and staying asleep can be difficult due to persistent and intrusive worrying. While anxious thoughts are present during the day, they often intensify at night when the environment is quiet and distractions are minimal. In the stillness of the dark, individuals may feel overwhelmed by racing thoughts or heightened fears, making it difficult to relax and fall asleep. As a result, they often experience poor or inconsistent sleep, leading to sleep deprivation, which, in turn, exacerbates anxiety symptoms.
Understanding the relationship between anxiety and sleep:
The relationship between anxiety and sleep is a challenging cycle: anxiety often triggers intrusive thoughts that interfere with the ability to fall and stay asleep, while sleep deprivation, in turn, intensifies symptoms of anxiety. This creates a self-reinforcing pattern that can be difficult to break. However, by learning to manage anxious thoughts and establishing healthy sleep habits, individuals can begin to disrupt this cycle and improve both their mental well-being and quality of rest.
To improve your sleep quality, you can try these steps:
1. Create a Calming Nighttime Routine
Establish a consistent bedtime and wake-up time.
Do calming activities before bed (reading, stretching, journaling).
Avoid screens for at least 30–60 minutes before sleep.
2. Practice Relaxation Techniques
Deep breathing (e.g., 4-7-8 technique) to calm the nervous system.
Progressive muscle relaxation to reduce physical tension.
Guided meditation or mindfulness apps (e.g., Calm, Headspace).
Visualization (imagining a peaceful place).
4. Limit Stimulants and Anxiety Triggers
Avoid caffeine or nicotine in the afternoon and evening.
Reduce alcohol intake—it may make you sleepy at first, but it disrupts quality sleep.
Don’t go to bed right after emotional activities.
5. Manage Worry Before Bed
Scheduled "worry time" earlier in the day to process anxious thoughts.
Keep a notepad next to your bed to jot down worries and set them aside.
Use thought-challenging tools from CBT to reduce catastrophic thinking.
6. Make the Sleep Environment Comfortable
Keep your bedroom dark, cool, and quiet.
Use white noise or calming sounds if silence makes anxiety worse.
Reserve the bed for sleep only—avoid working, eating, or watching TV in bed.
7. Have a set bedtime
Try to consistently go to sleep at around the same time every day.
Your body functions like a clock
When you follow a consistent sleep schedule, it begins to recognize when it's time to wind down, making it easier to feel naturally tired at bedtime.
The most important step in improving sleep, especially for those with anxiety, is maintaining consistency. Your body operates on a natural rhythm, known as the circadian clock, which regulates when you feel alert and when you feel tired. By going to bed and waking up at the same time every day, you help reinforce your internal clock. This is particularly important for those with anxiety, as unpredictability and disrupted routines can heighten stress and make it even harder to relax. A consistent schedule trains your body and mind to expect rest at certain times, which can reduce nighttime overthinking and make it easier to fall and stay asleep.
Although the practices may seem tedious and unnatural, they will eventually start feeling like routine. As your body adapts to these lifestyle changes, the subtle benefits of maintaining these healthy habits that support both your sleep and overall well-being will become apparent.
