Can’t Sleep Because of Anxiety? Try These Therapist-Backed Sleep Hygiene Tips
You crawl into bed exhausted.
Your body is tired, but your mind? Wide awake.
You’re replaying every conversation, mentally rewriting your to-do list, and wondering why something as basic as sleep feels so impossible.
If anxiety is keeping you up at night, you’re not alone. And no—you’re not doing something wrong. Your nervous system just hasn’t gotten the memo that it’s safe to rest.
The good news? There are things you can do to change that.
In this post, I’m sharing therapist-recommended sleep hygiene tips specifically designed for anxious minds. Because sometimes, counting sheep just doesn’t cut it.
Why Anxiety Wrecks Your Sleep
Anxiety activates the nervous system, putting you in a state of high alert. And when your brain thinks you’re in danger (even if the threat is just a calendar notification), it’s not going to let you drift off peacefully.
Here’s how anxiety messes with sleep:
Racing thoughts that keep you mentally wired
Tense muscles that make it hard to relax physically
Digestive issues that disrupt comfort
Increased heart rate and shallow breathing
Hypervigilance (your brain is scanning for threats instead of shutting down)
Add the pressure of "I need to fall asleep" and it becomes a perfect storm of insomnia and anxiety.
What Is Sleep Hygiene?
Sleep hygiene refers to the habits, behaviors, and environmental factors that influence how well you sleep. Think of it like setting the scene for your nervous system to say, “Oh okay, we can chill now.”
And no—this isn’t about perfection. It’s about building small, supportive rituals that help your body feel safe enough to rest.
Therapist-Backed Sleep Hygiene Tips for Anxiety
1. Create a Wind-Down Window (At Least 30 Minutes)
An anxious brain can’t go from 100 to zero just because you got into bed.
Try this instead:
Dim the lights
Shut down screens
Switch from stimulation to soothing (think: stretching, reading, gentle music)
Bonus tip: Set a reminder 30–60 minutes before bed to start transitioning out of "go mode."
2. Make Your Bedroom a Nervous System Safe Zone
Your environment matters.
Set up your room to send cues of calm:
Keep it cool and dark
Use a weighted blanket or calming scent like lavender
Declutter your nightstand (visual chaos = mental chaos)
Leave your phone out of reach or in another room if possible
Try to reserve your bed for two things: sleep and intimacy. No emails, no bingeing, no doomscrolling.
3. Use a Sensory-Based Grounding Routine
If you’re lying in bed feeling restless, bring your awareness into your body.
Try this:
5-4-3-2-1 technique (Name 5 things you can see, 4 you can touch, 3 you can hear…)
Focus on the feeling of the sheets against your skin
Take 5 deep belly breaths with a longer exhale than inhale
This signals to your nervous system: We are not in danger. We are safe enough to rest.
4. Avoid High-Arousal Inputs Before Bed
Yes, even the “relaxing” true crime podcast can keep your body on edge.
Try limiting:
News and social media at night
Heated arguments or intense shows
Caffeine after 2 p.m. (yep, even that afternoon iced latte)
Instead, swap in calming content—slow music, gentle fiction, even a sleep story app.
5. Journal or Brain Dump to Quiet the Mental Chatter
If your thoughts are racing, give them somewhere to land.
Keep a notepad by your bed and write down:
What you’re worried about
What you need to remember tomorrow
One thing you’re grateful for
This isn’t about solving anything—just unloading the mental clutter so your brain doesn’t have to hold it all overnight.
6. Go Easy on Yourself When Sleep Feels Hard
Anxious sleepers often make things worse by getting mad at themselves for not sleeping.
Try this reframing:
“Rest is still helpful, even if I don’t fall asleep right away.”
“My job is to rest, not to force sleep.”
Treat yourself like you would a child who’s having trouble sleeping—with gentleness, not pressure.
7. Wake and Wind Down at the Same Time Every Day
Yes, even on weekends (sorry!).
A consistent rhythm helps your circadian clock regulate more easily. The more your body knows when it’s time to wind down, the less effort it takes to fall asleep.
And if you have young kids or a shifting schedule? Do your best to keep at least the bedtime routine consistent—even if the time varies.
A Quick Note on Trauma and Sleep
If you’ve experienced trauma, nighttime can feel especially vulnerable. The stillness, the darkness, the lack of distraction—it can all bring up big feelings your brain has kept quiet during the day.
If this is you, know that you’re not weak or failing. Your brain is doing what it thinks it has to do to keep you safe.
This is where therapy can make a big difference.
What If You Wake Up Anxious in the Middle of the Night?
This is common for anxious brains. Try not to panic.
Here’s a simple protocol:
Don’t check the time (it just fuels the anxiety)
Do something grounding (breathwork, gentle stretch, mantra)
If you’re wide awake after 20 minutes, leave the bed and do something calming in low light (read, color, sip tea)
Return to bed only when you feel sleepy again. This helps your brain relearn that bed = rest.
You Deserve Rest, Too
Sleep isn’t a luxury—it’s a basic need. And when anxiety is stealing it from you, that’s not something to push through or ignore.
You are allowed to prioritize rest. You are allowed to protect your peace. You are allowed to get help.
Want Support Calming Your Anxiety for Better Sleep?
If your anxious brain is keeping you up at night, therapy can help. Together, we’ll uncover what’s fueling the overwhelm and build a sleep-supportive routine that works for your life.
✨ I offer free 15-minute consults so we can talk about what’s going on and how I can support you.
You don’t have to do this alone. Let’s get you the rest you’ve been craving.
