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Take a quiet Reset
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Take a quiet Reset

When Anxiety Keeps You Awake at Night

When your mind won’t switch off

When Anxiety Keeps You Awake

There is a particular kind of exhaustion that comes from anxiety at night.

Your body is tired.
Your mind knows it needs sleep.
But the moment you lie down, your thoughts start racing.

Your brain replays conversations, worries about tomorrow, or suddenly becomes convinced something is wrong with your body. Minutes stretch into hours, and the more you try to sleep, the more awake you feel.

If this sounds familiar, you’re not alone. Night-time anxiety and insomnia often go hand in hand.

When the world goes quiet and distractions disappear, our minds can become louder.

The good news is that there are gentle ways to help your mind and body settle again.

The irony is I am busy writing this because I can’t sleep and I am using distraction to keep me out of bed.

Calm the Mind Before Bed

One of the reasons anxiety can keep us awake is that our minds are still in “problem-solving mode.” Mindfulness practices can help shift your brain out of that cycle. This doesn’t have to mean sitting in silence for long periods. Even a few minutes of slow breathing can help signal to your nervous system (parasympathetic nervous system) that it is safe to relax. You might try something simple like this:
  • Breathe in slowly through your nose
  • Follow it with a second, shorter inhale to fully fill the lungs
  • Then a slow, long exhale through the mouth
This deep, extended exhalation stimulates the vagus nerve, reducing heart rate, lowering anxiety, and shifting the body from a high-stress “fight-or-flight” state to a “rest-and-digest” state. A single, or just two or three, sighs can bring near-instant relief in high-stress moments

Create a Gentle Bedtime Routine

Our bodies respond well to patterns. When you repeat the same calming steps before sleep, your brain slowly begins to recognise them as a signal that the day is ending. A bedtime routine does not need to be complicated. Some simple ideas include:
  • Dimming the lights in your home
  • Switching off screens for an hour before bedtime

This helps Boost Melatonin Production: Darkness stimulates the pineal gland in the brain to release melatonin, the hormone that creates the feeling of sleepiness. Exposure to typical indoor lighting before bed can suppress melatonin by 50-70%.

It regulates the Circadian Rhythm: Your internal body clock (circadian rhythm) uses light as a cue to remain awake, and darkness as a cue to fall asleep. Reducing light levels 1-2 hours before bed prepares your body for rest.

Reduces “Blue Light” Suppression: Many LED bulbs and electronic screens emit blue light, which is particularly effective at inhibiting melatonin and keeping the brain alert. Dimming lights or using warmer-toned lights (red or amber) avoids this stimulation.

Signals the End of the Day: Lowering overhead lights and relying on lamps mimics twilight, creating a “cozy” atmosphere that transitions the body from a productive, high-energy state to a relaxed, lower-energy state.

  • Taking a warm shower or bath

By taking a warm shower or bath (not hot) you then trigger a cooling response once you are out of the shower or bath. Cooling your body helps you fall asleep because a drop in core body temperature of 1 to 2 degrees Fahrenheit is a vital signal to the brain that it is time to sleep.

This cooling process initiates melatonin production, boosts sleepiness, and helps shift the body into a deeper state of relaxation, making it easier to fall asleep faster and stay asleep longer.

  • Take time to journal
Reduced Sleep Onset Latency: A 2018 study found that individuals who wrote a to-do list for the next day fell asleep faster than those who reflected on completed tasks. Lowers Stress and Anxiety: Writing down worries or frustrations acts as a “catharsis,” allowing you to process emotions so they do not loop in your mind while trying to sleep. Improved Sleep Quality: Regular evening journaling, particularly gratitude-focused writing, is linked to better, more restorative sleep. Mental Clarity and Organization: Listing tasks or concerns for the next day allows the brain to stop “rehearsing” them, signaling that the day is finished.

Relax the Body as Well as the Mind

When anxiety is present, the body often holds tension without us even noticing. Relaxation exercises can help release this tension and make it easier to drift into sleep. Some techniques I find helpful include:
  • Slow breathing exercises
  • Progressive muscle relaxation (tensing and relaxing muscle groups)
  • Gentle stretching or restorative yoga
  • Visualisation (how far can the light of my being shine?)
  • Guided Meditation (I use InsightTimer)
You don’t need to do all of them. Even choosing one small practice that feels comfortable can make a difference. Consistency matters more than perfection.

Support Sleep Through Daily Habits

Sleep is not only influenced by what we do at night. Our daytime habits also play a role. A few small adjustments can support better sleep over time
  • Limit caffeine later in the day
  • Eat regular, nutritionally dense meals
  • Get natural daylight and gentle movement
  • Create a sleep environment that feels calm and comfortable
Regular physical activity, even something as simple as a daily walk, (or a gentle yoga practice off YouTube if you can’t make it out the house) can help reduce overall anxiety and improve sleep quality. The aim isn’t to follow strict rules, but to gently support your nervous system throughout the day.

A final Thought

If anxiety is keeping you awake at night, it can feel incredibly frustrating. Sleep is something we all need, and when it doesn’t come easily it can make everything else feel harder. Be patient with yourself. Improving sleep often happens gradually, through small supportive habits rather than one big change. If tonight is one of those nights where sleep feels far away, try focusing on calming your body instead of forcing sleep to happen. Rest is still valuable. And tomorrow is another chance to try again.

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Bridget
Bridget is one of the developers of the My Safe Zone - Panic and Anxiety Assistance App. She is a panic attack sufferer, and survivor.
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