How to Sleep When You Feel Anxious: Effective Strategies and Tips

Anxiety is a common problem for people across the world. While it may manifest differently from one person to another, anxiety can make it difficult to fall asleep and stay asleep throughout the night. Fortunately, there are some techniques that you can use to help yourself sleep when you’re feeling anxious.

Understand Your Anxiety

The first step in dealing with any problem is understanding what’s causing it. Anxiety can stem from a variety of sources, including stress at work or school, relationship problems, or health issues. Once you’ve identified the source of your anxiety, try to address it directly through therapy or other methods.

Talk It Out

Talking about your feelings with someone you trust can be incredibly helpful when you’re feeling anxious. Whether it’s a friend or family member, therapist or support group online – sometimes just speaking things out loud can lessen anxiety and give some clarity around what’s been circling around in your head.

Avoid Stimulants Before Bedtime

Caffeine and nicotine are stimulants that increase alertness; as such they should be avoided before bedtime if possible (or consumed only in moderate amounts). Alcohol might seem like an effective way of relaxing but ultimately disrupts natural sleep patterns leading often to increased wakefulness throughout the night so its best avoided too.

Create A Calming Environment For Sleep

Creating an environment conducive for sleeping soundly helps tremendously especially when dealing with anxiety. Your bed should feel comfortable and inviting; clean sheets also contribute positively toward overall relaxation levels – We recommend investing in quality pillows too!

Ditch The Screens!

The blue light emitted by phones/tablets/televisions has been shown to negatively impact production melatonin which makes falling asleep much harder than consider turning off screens within 1-2 hours of bedtime instead read books/magazines or listen to music.

Regulate Room Temperature

The temperature of your bedroom can impact the quality and level of sleep which ultimately impacts our mood. Experts recommend setting your room between 60-67 degrees Fahrenheit for optimal and refreshing slumber.

Incorporate Relaxation Techniques into Your Nighttime Routine

Effective relaxation techniques have been known to help individuals with insomnia, anxiety disorders, and other sleep-related problems. There are different types of relaxation techniques that work for different people such as deep breathing exercises, meditation practices like mindfulness or visualization exercises where one imagines a peaceful place etc.. try out different ones until you find what works best!

Progressive Muscle Relaxation (PMR)

This relaxation technique involves tensing then relaxing your muscles in sequence while focusing on each area individually; it’s great for helping muscle tension release & reducing physical symptoms of anxiety during bedtime preparation.

Aromatherapy with Essential oils

Incorporating lavender essential oil into evening routine has been shown to promote feelings of calmness leading towards better sleep quality overall – experts recommend adding couple drops onto bedding/pillows before settling down!


Anxiety can make it difficult to fall asleep but there are ways you can manage this problem so it doesn’t interfere with sound restful nights’ sleep – starting small by implementing some simple yet effective methods include creating calming environments, avoiding screens/stimulants at least an hour before bed time , practicing various relaxation techniques until you find what works best….these little things all add up over time leading toward improved energy levels & positive mental health outcomes too!