Therapist-Recommended Sleep Hygiene Tips for Anxiety
When you’re living with anxiety, a good night’s rest can feel just out of reach. Racing thoughts, a tense body, or a restless mind can make it hard to wind down, let alone stay asleep through the night. But what many people don’t realize is that improving your sleep doesn’t always require drastic changes — small, intentional shifts in your habits can help create the conditions your mind and body need to rest.
In this blog, we’ll explore therapist-recommended sleep hygiene tips specifically for folks navigating anxiety. These strategies are designed not just to help you fall asleep — but to help you feel a little more grounded, settled, and supported in the process.
Why Anxiety and Sleep Struggle to Coexist
Anxiety tells your nervous system there’s a threat, even when you're not technically in any danger. It kicks on alertness, tension, and worry — none of which are helpful when you're trying to drift off. The more your brain gets used to nighttime being stressful or restless, the more it reinforces that pattern.
This is where sleep hygiene comes in: it helps reset those patterns, creating an environment where rest is possible again.
Here are some of my go-to therapist-recommended tips to help you build better sleep habits and ease anxiety at night.
1. Create a Wind-Down Routine (and Stick With It)
Your brain needs signals that it’s time to shift gears. Just like kids need a bedtime routine, adults benefit from them too. Choose 2–3 things that help you slow down each night and repeat them in the same order. This could include:
Dimming the lights
Washing your face or taking a warm shower
Journaling or reading (something calming — not your email)
Doing a few stretches or gentle breathwork
Consistency cues your body to start winding down before your head even hits the pillow.
2. Set a Regular Sleep and Wake Time
Your body thrives on rhythm. When you go to bed and wake up at the same time every day (yes, even weekends), you reinforce your circadian rhythm — your body’s natural internal clock. This helps you fall asleep more easily and wake up feeling less groggy.
Start by shifting your bedtime and wake time gradually, in 15–30 minute increments if needed.
3. Limit Stimulants and Screen Time Before Bed
Caffeine, alcohol, and screen light can all disrupt your ability to fall and stay asleep — especially when anxiety is in the mix. Try to:
Cut off caffeine 6–8 hours before bed
Avoid alcohol close to bedtime (it may help you fall asleep but often disrupts quality sleep)
Put your phone down 30–60 minutes before bed, or use night mode/blue light filters if you can’t
Your nervous system needs calm, not more stimulation.
4. Don’t Stay in Bed If You Can’t Sleep
If you’re tossing and turning for more than 20–30 minutes, get out of bed. Do something quiet and low-stimulation (like stretching, a calming activity, or reading under dim light) until you feel sleepy again.
This helps your brain re-associate your bed with rest, not frustration or racing thoughts.
5. Practice a Grounding Exercise Before Sleep
Anxiety thrives in mental spirals. A simple grounding or mindfulness practice can help you return to your body and the present moment. Try:
4-7-8 Breathing: Inhale for 4 counts, hold for 7, exhale for 8
Body Scan: Gently bring your awareness to different parts of your body, starting at your feet and moving up
Noticing & Naming: When a thought arises, mentally label it (“I am noticing my mind is planning,” “I am noticing my mind is worrying,” “I am noticing my mind is remembering”) and then return to your breath
These practices calm your nervous system and shift focus away from spiraling thoughts.
6. Set Up Your Sleep Environment for Comfort and Calm
Your bedroom should be a cue for rest, not stress. Consider:
Keeping the room dark, cool, and quiet
Using white noise or calming sound apps
Removing clutter or reminders of unfinished tasks (like that pile of laundry)
Investing in comfortable bedding that feels good on your skin
Small environmental changes can make a big difference in how your body responds to bedtime.
7. Be Gentle With Yourself
You won’t “perfect” your sleep hygiene overnight. You might still have anxious nights — and that’s okay. What matters most is consistency, self-compassion, and listening to your body.
If you’re lying awake again, try telling yourself:
“I’m allowed to rest, even if I can’t sleep. I’m doing the best I can right now.”
When to Seek Extra Support
If anxiety is consistently interfering with your ability to rest or function during the day, it might be time to reach out for support. Working with a therapist can help you explore what’s underneath the anxiety, and offer tools tailored to your mind, body, and nervous system.
Therapy isn’t just about fixing — it’s about understanding. And sleep, like most things, tends to improve when we feel safer in ourselves.
Want to learn more about how Anxiety Therapy can help improve your sleep and reclaim a sense of calm in your life. Reach out today to schedule a free consultation.