How To Fall Asleep With Anxiety

As soon as your head hits the pillow, your mind starts to race with endless thoughts, worries, and fears. Anxiety can attack at the most inconvenient times, especially when you’re trying to fall asleep. If you’ve ever found yourself tossing and turning, unable to quiet your thoughts at night, you’re not alone. 

Why Does Anxiety Make It Hard To Sleep

Anxiety often activates the body’s “fight-or-flight” response, flooding your system with stress hormones like cortisol, which can keep you up and alert long after you’ve gotten into bed. Racing thoughts can leave your mind overwhelmed with worries about the future or past, making it almost impossible to relax. 

The impact anxiety has on your ability to fall asleep isn’t just frustrating—it can compound your anxiety further, creating a cycle of sleeplessness that worsens your mental health. Thankfully, there are steps you can take to improve your sleep and tips you can try to calm your anxiety in the night.

Set Yourself Up For Success With These Tips For Better Sleep

Exercise During the Day

Good sleep starts with the things you do during the day. Regular physical activity can help you fall asleep more easily. The trick here is that timing is key. Try to exercise earlier in the day. Working out too close to bedtime can leave you feeling energized and make it harder to fall asleep. 

Limit Naps During the Day

While napping can be refreshing, taking long naps, particularly late in the afternoon or evening, can make it harder to sleep at night. If you absolutely need a nap, try to keep it to 20 minutes earlier in the day to avoid disrupting your nighttime sleep.

Limit Caffeine and Alcohol

Both caffeine and alcohol can interfere with your sleep. While a cup of coffee might seem like a good way to start your day, it can keep you awake at night if consumed too late in the day. Similarly, while alcohol might make you feel slightly sleepy initially, it actually disrupts your sleep cycles. This can increase your likelihood of waking up in the middle of the night. So aim to avoid both in the hours leading up to bedtime.

Set a Relaxing Pre-Sleep Routine

Establish a bedtime routine that signals to your mind it’s time to wind down. This might include reading a calming book, taking a warm bath, or practicing a simple, soothing activity like journaling or listening to calming music. Try to avoid bright screens for at least an hour before bed which can disrupt your natural sleep cycle and make it harder to fall asleep.

Create a Sleep-Inducing Environment

Your bedroom should be a sanctuary for rest. Make sure your sleep environment promotes relaxation by keeping the room dark, quiet, and cool. Consider using blackout curtains to block outside light, or a white noise machine to mask sounds. Keeping your environment as serene as possible helps signal to your body that it’s time to wind down for the night.

If you’re still struggling with falling asleep even after trying these techniques for better sleep hygiene, there are a few exercises you can try to calm an anxious mind for sleep.

Exercises To Calm An Anxious Mind

When your mind won’t stop racing and anxiety keeps you from falling asleep, these exercises can help calm your thoughts:

Mindful Breathing

One of the most effective ways to calm your anxious mind is to focus on your breath. Deep, mindful breathing can slow your heart rate and shift your nervous system from a state of alertness to relaxation. 

Try this technique: Breathe in slowly through your nose for a count of 4, hold for 4, then exhale slowly through your mouth for a count of 6. Repeat this cycle for several minutes, allowing yourself to relax with each breath.

Progressive Muscle Relaxation (PMR)

PMR is a technique where you systematically tense and then relax each muscle group in your body. This releases physical tension and calms your nervous system. 

Start by tightening the muscles in your feet for 5 seconds, then releasing. Work your way up your body, from legs to torso to arms, and finally to your face. By the time you finish, your body should feel relaxed and ready for sleep.

Journaling

If your mind is racing with thoughts, writing them down can help you process your emotions and put them to rest for the night. Journaling allows you to express what’s on your mind and externalize your worries, reducing their power. 

Write down anything that’s causing you stress. Then set the journal aside to revisit later. This simple act can give your mind permission to let go of the thoughts for the time being.

Visualization Techniques

Visualization is a powerful tool for quieting an anxious mind. Picture yourself in a peaceful place—a beach, a quiet forest, or any location that calms you. Imagine every detail: the sound of waves crashing, the scent of the air, the feeling of sunlight on your skin. Focusing on these calming sensations can help redirect your mind away from anxiety and instead, help you move into a more restful state.

The 5-4-3-2-1 Grounding Exercise

This exercise can help you bring your focus back to the present moment, which can help take your mind off anxious thoughts. To do this, identify and name five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste. This sensory exercise helps you reconnect with the present, which can lower the intensity of anxious feelings.

Mantra Repetition

Repeating a mantra or calming affirmation is another way to quiet a racing mind. Choose a phrase that resonates with you, such as “I am safe,” “I am in control,” or “This too shall pass.” Repeat it softly to yourself as you settle into bed. Focusing on your mantra can help shift your attention away from your anxious thoughts and create a sense of calm.

If Anxiety Still Affects Your Sleep, Therapy May Help

If you’ve tried these techniques and still find yourself struggling with sleep due to anxiety, therapy can be a powerful tool in addressing the underlying causes of your stress. 

At Marsh Psychotherapy, we specialize in therapy for anxiety. We use approaches like Cognitive Behavioral Therapy (CBT), Dialectical Behavior Therapy (DBT), Creative Arts Therapy, and Interpersonal Therapy (IPT), all of which can help you develop healthier thought patterns and coping mechanisms to manage anxiety and improve your sleep. 

Whether you’re struggling with intrusive thoughts, persistent worry, or chronic insomnia, our team is here to support you in finding relief and rest. Contact us if you’re interested in connecting with one of our anxiety therapists.