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My anxiety is keeping me awake at night. What can I do to stop worrying and help me sleep?

30 Answers
Last Updated: 01/18/2022 at 10:16pm
1 Tip to Feel Better
United States
Moderated by

Danielle Gonzales, PsyD


Hello! My name is Dani, I am a Psychologist and registered Psych Assistant. I have a passion for helping a different types of clients from all diverse backgrounds!

Top Rated Answers
July 29th, 2015 8:53pm
Your brain has been conditioned to associate bed and sleep with anxiety. The best ways to overcome this conditioning are: 1) If in bed and can't stop thinking, after 15-20 minutes, get out of bed, finish the thinking out of bed, then go back to bed. 2) Avoid technology and other blue light sources for 30 minutes before bed. 3) Don't nap during the daytime. Extensive scientific research suggests the above three techniques are highly effective for reconditioning the brain to associate the bed with rapid onset of sleep.
September 14th, 2015 6:14pm
You got through the day, thats an accomplishment so you deserve to sleep. Tomorrow will be a new day
February 18th, 2015 1:28am
Anxiety is a terrible thing that can easily consume you. Try things such a reminding yourself that you're in a safe place, or breathing techniques. Some people find that meditation works as it clears your mind to help get a good night sleep. Another idea is that there are many apps available. SAM is a useful one. It has many activities on there which lower anxiety levels. Try going on one of those and doing the activities until you feel calm enough to sleep
January 5th, 2016 11:20pm
Don't pay attention to what OTHERS think its about how you feel! No one and I mean No One can control who you are!
November 14th, 2016 2:35pm
Anxiety is usually worry of the future, and the way to stop that is to just remember the lessons from your past and make the best of your present so that you don't need to worry about the future. Hope it helped!
October 26th, 2015 4:40pm
breathe and focus on something else. start watching a tv series or explore new music. breathe and destract your mind and you can drift off to clean and stop worring
May 23rd, 2015 4:12am
First you have to relax and dont go to sleep with a mind set full of anxiety. Let yur mind rest. You can always leave it for the morning. Make sure you listen to some music that helps you relax
December 13th, 2016 6:24pm
Anxious thoughts keep the insomniac awake. Dealing with anxiety usually requires coping skills; breathing, counting (sheep), or listening to music. Contrary to popular belief if you think about what's making you anxious and go into depth looking at the situation and trying to put it into rational terms you can calm yourself, or fall asleep in the process. I suggest looking up "coping skills for anxiety when trying to sleep". and doing your research. That can give you some of those resources you need!
July 30th, 2015 12:10am
I do a lot of things to help me sleep better at night. Something I've found that really helps is turning off all electronics (computer, phone, TV, etc.) at least 30 minutes before you sleep. There are also many types of herbal teas you can drink that are made to help you sleep. Another thing I do is use a natural lavender scent (I found some natural lavender air freshener at a farmers' market.) and spray some under my pillows. The scent helps me relax!
December 26th, 2017 5:42am
Anxiety keeping us awake at night is horrible and I have a lot of first hand experience in this myself. Having a good sleep routine before settling down for bed can help-go to a bed at roughly the same time every evening, turn lights/devices off sooner etc. To minimise anxiety at night, what you do and the routine you have beforehand will play a big part.
April 30th, 2015 2:00pm
Possible ideas for that situation can include, journaling writing out your thoughts can help you see what's going and can sometimes help you sort your thoughts.
July 28th, 2015 5:54pm
Listening to music before I go to bed has become a routine. Try to find music that is calming to you, lay it next to you, and focus your mind on only that. Music is a great way to ease anxiety if you can find some songs that you have a connection to.
July 30th, 2015 12:56pm
Try writing down everything that's worrying you, as getting your thoughts down on paper can relieve some of your anxiety. Then try doing something that's enjoyable and relaxing, such as meditating, listening to soothing music, reading or going for a hot bath. By doing this every night before you go to bed, you can form a routine, and it will become more natural to fall asleep easily without being troubled by anxiety.
August 3rd, 2015 5:00pm
Take deep breaths, read your favorite book take a steaming bath.... Do hings that relax you and make you happy.
September 24th, 2015 2:02am
Surround yourself with things that comfort you. Perhaps an unlit candle in your favorite scent? Or a stuffed animal or sweater from someone close to you? Find things that make you feel safe and keep them close by so you can focus on them when the anxiety arises.
November 10th, 2015 9:02am
close your eyes let the night goes trough you, try to watch in your minde an universe,letting youself calme so that will makes you relax then try sleeping but dont think about yours problems
February 16th, 2016 5:43am
chamomile tea can become your best friend! It helps you calm you down, and it has no caffeine so it can help you fall asleep!
June 7th, 2016 11:16pm
relax a couple hours before sleep Quit caffeine by noon Lights out at 10:30 PM Take a relaxing bath!
June 11th, 2018 2:51am
Personally what I would try do is write all of my thoughts down. I know it sounds cheesy but for me it actually works! It may not work for everyone but give it a try! If that doesn’t work and you have tried everything else, then talk to a doctor/ therapist.
March 1st, 2016 12:18pm
You can try having a cup of tea, try meditation and mindfulness deep breathing techniques, can also try reading a book to distract the mind.
October 25th, 2016 3:22pm
This is something I struggle with. I find it helpful to develop a healthy sleep routine. 30-60 minutes before bed I would avoid social media and electronic devices, take a nice shower or bath and read a book or listen to soft music. I find steamed almond milk with nutmeg is very soothing and can sometimes help.
July 3rd, 2017 11:09am
Try thinking of things that calm you down in day to day life before you go to sleep. If this anxiety is really affecting you in your life, please try to look for a professional to help. I hope I have helped you in your time of need.
July 4th, 2017 12:49am
There are a few things to try, some of which may have already been mentioned. 1. Relaxation techniques - deep breathing, hot bath, essential oils 2. Meditation - headspace has a free app 3. writing anxious thoughts prior to going to bed
December 12th, 2017 9:47pm
Develop a consistent schedule to help you fall asleep. For example, have a nice cup of herbal tea and read a book 30 - 45 minutes before going to bed. Chamomile and lavender teas work wonderfully. You could also try writing down what happened during your day and/or your worries in a notebook. Set the notebook aside and anything on your mind will still be there in the morning to be taken care of. A good night's rest may also help develop your perspective on dealing with those problems.
February 12th, 2018 7:31pm
One thing that really helps me when I'm really extra anxious before bed, is playing sounds of the ocean or rain. This helps me focus on something other than my thoughts!
February 27th, 2018 11:07am
Maybe try sharing all the thoughts you have with somebody before sleeping or maybe just write them down.You can also try questioning your thoughts.For example you can ask yourself,"Are these thoughts rational?."When you're trying to sleep you can listen to soft music.Drinking warm milk,eating cheese or peanut butter also helps us to sleep better.
July 10th, 2018 1:54pm
What I do that helps is breathing exersices that distract my mind from wandering and subconsciously it calms me down knowing my breathing is regulated. Talking myself put of worrisome thoughts usually doesn't help when I can't sleep. I usually put on soothing music and nature sounds and pay attention to what animals are making noise and eventually I drift off.
March 25th, 2019 6:57pm
There are a lot of things you could try, and different things tend to work for different people. Personally, I find doing gratitude exercises and focusing on the good parts of my life instead of the bad to be helpful. I also will sometimes listen to relaxing music. It has been scientifically proven to kind of slow you down, and sometimes it helps to drown out some of those repetitive thoughts so that you can sleep. I would suggest that you just keep trying things until you find something that works for you.
June 29th, 2021 5:52pm
Nighttime anxiety can be really difficult to deal with, and I think it's important to address it to get quality sleep and reduce anxiety. Personally, I was able to overcome bedtime anxiety by setting up a stress-relief nighttime routine. Shutting off electronics and staying away from social media/news outlets is a great place to start; meditation or just listening to calming music really helped me get into a better mindset before bed to reduce anxiety. A warm cup of tea can do wonders to calm you down as well. One of the most helpful things for me was reading a nice, enjoyable book; the book helps keep your mind off of your stressors, while giving yourself a chance to stay away from electronics.
January 18th, 2022 10:16pm
I'm sorry that you are facing difficulties with sleeping. Why don't you try some of the breathing exercises that are available here on 7cups? I think that they might help. Alternatively, you can find videos with guided meditation on YouTube. There are many videos available for you to find one that you like. Furthermore, you can try going for a walk or do some kind of exercise a couple of hours before you go to bed. Some more ideas include listening to music or calling a friend- talking to somebody can distract you from what worries you. Try some of what I have mentioned and see how it goes