Sleep Health
Addressing Sleep-Related Anxiety
May 2, 2025
Learn effective strategies to combat sleep-related anxiety and improve your sleep habits for a more restful night.
Struggling with sleep because of anxiety? Sleep anxiety makes bedtime stressful, leading to poor sleep and more worry. Here's how to break the cycle:
Symptoms: Racing heartbeat, persistent worry, avoiding bedtime, and clock-watching.
Why It Happens: Anxiety triggers stress at night, disrupting REM and deep sleep.
Quick Fixes:
Create a calming bedtime routine (like deep breathing or muscle relaxation).
Stick to a consistent sleep schedule.
Improve your sleep environment (cool, dark, quiet room).
Limit caffeine and heavy meals before bed.
Professional Help: Cognitive Behavioral Therapy for Insomnia (CBT-I) helps 70–80% of people improve their sleep.
If anxiety keeps you up, try these tips tonight or consider tools like SleepBettr for extra support. Start small, and restful sleep is within reach.
Simple Steps to Reduce Sleep Anxiety
Building Better Sleep Habits
Stick to a regular sleep schedule by setting fixed times for going to bed and waking up - even on weekends. Spend at least 30 minutes outdoors during daylight hours, and plan your workouts for the afternoon to help regulate your body’s internal clock.
Pay attention to what you consume, as it can impact your sleep. Avoid caffeine in the afternoon, and steer clear of alcohol and heavy meals several hours before bedtime.
"Sleep usually improves when an anxiety disorder is treated. Practicing good 'sleep hygiene' helps, too." - Harvard Health
Finally, focus on improving your sleep environment to further reduce anxiety.
Setting Up Your Bedroom
A clean, tidy bedroom can make a big difference - 75% of people report sleeping better in an organized space. Keep your bedroom temperature between 60°F and 71°F (15.6°C and 22.0°C) for the best sleep conditions.
Environmental Factor | Suggested Setup | Why It Helps |
|---|---|---|
Light Control | Use blackout curtains or a sleep mask | Blocks unwanted light and supports melatonin production |
Sound Management | Try a white noise machine or fan | Masks sudden noises and creates a steady sound environment |
Air Quality | Ensure proper ventilation or use an air purifier | Reduces allergens and keeps air fresh |
Bedding | Use clean sheets and change them weekly | Improves comfort and reduces dust mites |
"When our bedroom is cluttered, we bombard our minds with stimulation overload, and signal to our brains that the work is just not done. Who of us can sleep when we feel like something isn't done?" - Dr. Sherrie Bourg
Quick Relaxation Methods
Calm your mind with the 4-7-8 breathing technique: inhale for 4 seconds, hold your breath for 7 seconds, then exhale slowly for 8 seconds.
For physical relaxation, try Progressive Muscle Relaxation (PMR). Start with your toes and work your way up, tensing each muscle group for 5–10 seconds before releasing.
"Activities that switch on the body's natural relaxation response feel great. And they have been proven by research to improve sleep. They help by reducing the release of the stress hormones cortisol and adrenaline and by slowing your heart rate and breathing. Your body and mind calm down." - Luis F. Buenaver, Ph.D., C.B.S.M., Johns Hopkins sleep expert
Before bed, practice deep breathing and repeat to yourself: "Breathing in, I am calm; breathing out, I am coping.".
Mental Techniques for Better Sleep
Changing Negative Sleep Thoughts
Negative thoughts about sleep can make it harder to rest. The Three C Method - Catch, Check, Change - can help you turn these thoughts into something more helpful.
Catch: Notice negative thoughts like, "If I don’t fall asleep soon, I’ll be exhausted for work tomorrow."
Check: Ask yourself, "Is this thought accurate? Does worrying help me sleep better?"
Change: Replace the thought with something more balanced, like, "Even if I don’t sleep perfectly, I’ll still get through tomorrow."
"Cognitive restructuring is based on increasing your overall awareness of your negative thoughts. When you're more aware of these thoughts, it's easier to challenge and rebuild them in a way that is more productive for a healthy life." - Sleep Reset
Another helpful approach is to set aside a specific time for addressing worries, so they don’t interfere with your sleep.
Scheduling Time for Worrying
Set aside 15–30 minutes each day, ideally in the early evening (around 6 p.m.), to focus on your concerns. This practice helps keep anxiety from creeping into bedtime.
During this time:
Pick an uncomfortable spot to discourage lingering on worries.
Write down your concerns in a journal to organize your thoughts.
Decide if each worry requires action or if it’s something you need to accept.
Plan a calming activity to transition out of your worry session.
"The ultimate benefit of worry time is having more time and energy to focus on other important areas of your life that were previously consumed with worries. This frees up mental space to be more present and engaged with other areas of your life." - Sabrina Romanoff, PsyD
Seeking Professional Support
If sleep anxiety continues to disrupt your life, consider professional help. Research shows that 70–80% of people with primary insomnia experience improvement through Cognitive Behavioral Therapy for Insomnia (CBT-I).
Before visiting a professional, keep a sleep diary for 1–2 weeks. This record can help healthcare providers identify patterns and potential solutions. Qualified CBT-I practitioners can be found through:
For a more convenient option, try digital CBT-I programs. The Department of Veterans Affairs offers a free app called CBT-I Coach, available to both veterans and civilians. These digital tools have shown to be just as effective as in-person therapy while offering greater flexibility.
3 Ways to Stop Sleep Anxiety
SleepBettr Tools and Support
Sleep anxiety can make restful nights feel out of reach. SleepBettr provides digital tools designed to combine natural sleep practices with expert guidance.
SleepBettr Program Options
SleepBettr’s digital program is built to address sleep anxiety head-on. It focuses on calming the mind and improving sleep patterns through cognitive and behavioral strategies.
Here’s what the program includes:
Sleep Science Curriculum: Developed using Cognitive Behavioral Therapy for Insomnia (CBT-I) principles, with input from experts at Stanford University, Yale University School of Medicine, and the University of Arizona.
Personalized Sleep Plans: Custom recommendations tailored to your sleep habits and anxiety triggers.
Progress Tracking: Tools to monitor your sleep improvements and identify areas for fine-tuning.
Expert Support: Direct access to licensed sleep specialists and coaches via daily messaging.
The program delivers measurable results:
Improvement Area | Results |
|---|---|
Additional Sleep | 1.5 hours more per night |
Time Awake at Night | 41% reduction |
Fall Asleep Time | Twice as fast |
Night Awakenings | 50% fewer |
"Sleep Reset is a personalized, clinically proven sleep clinic grounded in science. No more tossing and turning. No more pills." - Sleep Reset
Integrating SleepBettr into Daily Life
SleepBettr fits into your routine with just 10 minutes a day. Its Meditation Library and behavioral tools help build mindfulness and reinforce better sleep habits. Nearly half of members stop using sleep aids, and the program boasts a 4.8-star satisfaction rating.
"Uses clinically-proven techniques recommended by the American Academy of Sleep Medicine as the gold standard insomnia treatment." - Sleep Reset
Ready to take the first step? SleepBettr offers a free sleep assessment to help you uncover the causes of your sleep anxiety and get a personalized plan. This science-backed approach is designed to help you build lasting sleep habits while addressing anxiety that disrupts your rest.
Next Steps for Sleep Improvement
Now that you've explored the strategies above, it's time to take action and start breaking the cycle of sleep anxiety. Here are some practical steps to help you improve your sleep starting today:
Create a calming bedtime routine: Spend 20–25 minutes practicing deep breathing or progressive muscle relaxation. Research shows these techniques can lower stress hormones and encourage your body’s natural sleep processes.
Optimize your sleep environment: Make sure your bedroom follows the sleep-friendly conditions discussed earlier. A comfortable and supportive environment is key to getting better rest.
Stick to consistent daily habits: Regular routines can make a big difference. Po-Chang Hsu, Physician and Medical Content Expert at SleepingOcean, suggests:
"Writing one's anxious thoughts down is an excellent way to disconnect from them."
Use available resources: Take advantage of SleepBettr's free sleep assessment to get personalized insights and start addressing your sleep challenges.
If sleep anxiety continues for more than two weeks, consider reaching out to a sleep specialist for professional guidance tailored to your needs. This ensures you get the right support to address ongoing issues.
Take the first step toward restful, anxiety-free sleep by completing the SleepBettr assessment today.
FAQs
What are some simple relaxation techniques to help with sleep-related anxiety?
If sleep-related anxiety is keeping you up at night, there are several relaxation techniques you can try to calm your mind and body. Some effective methods include:
Deep breathing exercises: Focus on slow, steady breaths to help lower your heart rate and reduce stress.
Progressive muscle relaxation: Gradually tense and relax each muscle group in your body, starting from your toes and working upward.
Guided imagery: Visualize a peaceful scene or place, such as a calm beach or serene forest, to shift your focus away from anxious thoughts.
These practices can help create a sense of calm and make it easier to fall asleep. With consistency, they may also improve your overall sleep quality over time.
How can I tell if I need professional help for sleep-related anxiety, and what are my options?
If you’re struggling with persistent anxiety that’s affecting your sleep and daily life, it may be time to seek professional help. A healthcare provider can evaluate your symptoms, discuss how long they’ve been occurring, and review any medications or supplements you’re taking. This will help determine the best course of action for you.
Treatment options for sleep-related anxiety often include therapy, medication, relaxation techniques, mindfulness practices, or lifestyle changes like regular exercise. Your doctor can guide you to the most suitable resources or connect you with a specialist. If in-person visits are challenging, online therapy can also be a convenient alternative. Remember, seeking help is a proactive step toward better sleep and overall well-being.
How can I make my bedroom more relaxing to improve sleep and ease anxiety?
Creating a calming bedroom environment can significantly enhance sleep quality and reduce anxiety. Start by keeping the room cool - ideally between 60–67°F - dark, and quiet. Use blackout curtains to block light and a white noise machine or earplugs to minimize disturbances. A clutter-free, organized space can also help reduce stress and create a more peaceful atmosphere.
Choose soft, soothing colors for walls and bedding, and consider adding plants to improve air quality. Diffusing calming essential oils, like lavender, may also promote relaxation. Finally, limit electronic devices in the bedroom, as screens can interfere with your ability to wind down before sleep. Investing in a comfortable mattress and breathable bedding can further enhance your sleep experience.