How to Sleep When You’re Anxious: Tips and Tricks for a Restful Night’s Sleep

As someone who has struggled with anxiety and sleeping problems, I understand how frustrating it can be to lie awake at night while your mind races with worries. Fortunately, there are a few tips and tricks that can help you calm your nerves and get some much-needed rest.

Practice Relaxation Techniques

One of the most effective ways to fall asleep when you’re anxious is by practicing relaxation techniques. This can include deep breathing exercises, yoga, meditation or progressive muscle relaxation.

Deep Breathing Exercises

Deep breathing exercises can be done anywhere at any time and don’t require any equipment. To start, sit up straight in a comfortable position and inhale deeply through your nose for four seconds then hold for seven seconds before exhaling slowly through your mouth for eight seconds. Repeat this cycle several times.


Yoga combines physical postures with breathwork to promote relaxation and reduce stress levels in the body. Certain poses such as child’s pose or forward folds may be particularly helpful in releasing tension from the body which allows us to relax more effectively.


Meditation helps quieten our minds by focusing on our breath or a specific object while sitting quietly in a relaxed enables us to notice thoughts without becoming attached them leading us towards relaxing state of mind.

Create A Calming Bedtime Routine

Having a calming bedtime routine will signal your body that it’s time to wind down so that you’ll find it easier to drift off into sleep mode quickly

Tech-Free Time Before Bed

Having A screen-free hour before bed reduces exposure blue light emitted from screens .blue lights suppresses melatonin production ,the hormone responsible for regulating sleep/wake cycles thus hindering one falling asleep easily.Furthermore being exposed social media updates prior bed leads worry and anxious thoughts making it tough getting relaxed.

Take A Warm Shower Before Bed

A warm shower before bed helps relax your muscles improves blood circulation in the body, which may help you feel more relaxed and sleepy.

Avoid Stimulants

Stimulants like caffeine or nicotine can make falling asleep challenging as they keep our minds alert hence we need to avoid them especially close to bedtime.


Caffeine consumption should be avoided at least four hours before bed because it stays active in your system for a few hours even after consumption slowing down sleep onset times


Nicotine is a stimulant that raises heart rate, increases alertness while reducing REM sleep cycles hence smokers who struggle with anxiety should consider cutting out tobacco use altogether.

Get Comfortable In Your Sleeping Environment

Creating an optimal environment for sleeping ensures better quality of sleep;this can include dimming lights, comfortable bedding or ensuring noises are minimal so that one remains undisturbed throughout the night .

Create A Cool Sleep Environment.

Cool bedrooms set the ideal temperature range (about 60–67°F)for our bodies to induce restful sleep by improving comfort levels

In conclusion , struggling with anxiety does not have to mean sacrificing good quality of life due to insomnia. Simple lifestyle changes such as relaxation techniques coupled with calming bedtime routines and avoiding stimulants will go a long way towards promoting healthy sleeping habits .