Pick the one you want most

Allows us to better understand your problem

Sleep through the nightFall asleep fasterSleep without pills
Sleep Soundly: Expert Tips to Calm Sleep Anxiety and Find Serenity

Better Sleep Starts Now

Take Your Sleep Quiz
August 29, 2023

Sleep Soundly: 5 Expert Tips to Calm Your Sleep Anxiety

Medically reviewed by: 

What is Sleep Anxiety?

Sleep anxiety is a common condition characterized by excessive worry or fear about the process of falling asleep or staying asleep. This can lead to difficulty in initiating sleep and experiencing restless nights.

One effective method to calm sleep anxiety is through focused breathing exercises. By practicing deep, slow breaths before bed, you can promote relaxation and reduce racing thoughts that contribute to anxiety. Additionally, utilizing sleep apps may help individuals with sleep anxiety avoid negative thought patterns by offering guided meditations and soothing sounds to promote a sense of calmness before bed.

Symptoms of sleep anxiety

Identifying common signs of sleep anxiety can help you recognize if you are struggling with this issue. Look out for symptoms such as difficulty falling asleep, frequent awakenings during the night, and restless tossing and turning. These indicators often point to underlying sleep anxiety that needs to be addressed.

Recognizing physiological symptoms related to poor quality sleep is another key aspect of understanding sleep anxiety. If you frequently wake up feeling exhausted or experience headaches and muscle tension upon waking, it may be a sign that your sleep quality is being affected by anxiety.

Assessing psychological indicators such as excessive worry or fear can also shed light on the presence of sleep anxiety. If you find yourself constantly thinking about potential problems or catastrophizing situations before bed, it could be contributing to your difficulty in achieving a calm state conducive to restful sleep.

Causes of sleep anxiety

Examining potential underlying causes, including stress or trauma: Sleep anxiety can be triggered by various factors, such as underlying stress or unresolved trauma. Identifying these root causes is crucial in addressing and managing sleep anxiety effectively.

Exploring how lifestyle factors contribute to sleep anxiety: Lifestyle choices play a significant role in the development and exacerbation of sleep anxiety. Factors like irregular sleep patterns, excessive use of electronic devices before bedtime, and high levels of caffeine intake can disrupt our body's natural sleep-wake cycle, leading to increased anxiety when trying to fall asleep.

Investigating medical conditions that may trigger or exacerbate this condition: Certain medical conditions have been known to contribute to the onset or worsening of sleep anxiety. These include respiratory disorders like asthma or chronic obstructive pulmonary disease (COPD), hormonal imbalances such as thyroid dysfunction, and mental health issues like depression or generalized anxiety disorder (GAD). Proper diagnosis and treatment of these conditions are essential for managing sleep-related anxieties effectively.

  • Stress
  • Trauma
  • Irregular sleep patterns
  • Excessive use of electronic devices before bedtime
  • High levels of caffeine intake
  • Respiratory disorders
  • Hormonal imbalances
  • Mental health issues

Tip 1: Establish a Bedtime Routine

Establishing a bedtime routine is essential for calming sleep anxiety. By consistently following a set series of activities before bed, you can signal to your body and mind that it's time to relax and unwind. This routine should include activities such as taking a warm bath, reading a book, or practicing relaxation techniques like deep breathing or meditation. Stick to the same schedule every night to establish a sense of stability and promote better sleep quality.

Importance of a bedtime routine

Regulating your body's internal clock is one of the key reasons why a bedtime routine is important. By going to bed and waking up at consistent times, you help train your body to know when it should be asleep and when it should be awake. This can greatly improve the quality of your sleep and make it easier for you to fall asleep at night.

In addition, having a bedtime routine signals to your brain that it's time to wind down. When you engage in relaxing activities like reading or taking a warm bath before bed, your brain recognizes these cues and starts producing hormones that promote relaxation and sleepiness. By establishing a consistent routine, you are essentially telling your brain that it's time for rest.

Finally, following a bedtime routine helps you relax and prepare for sleep. Engaging in calming activities such as meditating or practicing deep breathing exercises can lower stress levels and reduce anxiety that may be keeping you awake at night. Taking this time for yourself allows both your mind and body to unwind from the demands of the day, making it easier for you to transition into a peaceful slumber.

Overall, incorporating a bedtime routine into your nightly ritual has numerous benefits for improving both the quantity and quality of your sleep. It helps regulate your body's internal clock, signals to your brain that it's time t

Creating a relaxing routine

Set a consistent sleep schedule to regulate your body's internal clock and reduce sleep anxiety. Going to bed and waking up at the same time every day helps establish a healthy sleep routine, allowing you to fall asleep more easily and wake up feeling refreshed.

Avoid stimulating activities before bed that can keep your mind racing and hinder relaxation. Instead, opt for calming activities such as reading a book or practicing deep breathing exercises. By avoiding screen time and mentally engaging tasks, you create space for restfulness before drifting off into slumber.

Create a calming environment in your bedroom by keeping it clean, organized, and free from distractions. Use soft lighting or candles to promote relaxation while removing any electronic devices that may disrupt your peaceful atmosphere. Investing in comfortable bedding and ensuring proper temperature control will also enhance the tranquility of your sleeping space.

Tip 2: Create a Sleep-Friendly Environment

Optimize your bedroom for a restful sleep by keeping it clean and clutter-free. Remove any distractions, such as electronics or work-related items, that could contribute to anxiety before bed. Use calming colors and soft lighting to create a soothing environment that promotes relaxation.

Reduce noise disturbances in your bedroom by using earplugs or a white noise machine to block out any unwanted sounds. Invest in blackout curtains or blinds to keep the room dark and minimize light disruptions that can disrupt your sleep cycle. Creating an environment free of distractions will help calm your sleep anxiety and improve the quality of rest you receive each night.

Optimize your bedroom for sleep

Choose the right mattress and pillows for optimal sleep. Invest in high-quality options that provide proper support and comfort to help alleviate sleep anxiety.

  • Memory foam mattresses can contour to your body, relieving pressure points and promoting relaxation.
  • Look for pillows that offer the right level of firmness or softness based on your sleep preferences.

Keep your bedroom cool and well-ventilated for a more restful night's sleep.

  • Set the thermostat between 60°F to 67°F (15°C to 19°C) as it is an ideal temperature range for most people.
  • Use fans or air conditioning units if necessary to maintain a comfortable sleeping environment.

Invest in blackout curtains or blinds to block out unwanted light disturbances during nighttime hours.

  • Opt for thick curtains with blackout lining, specifically designed to reduce light infiltration effectively.
  • Consider installing roller blinds which can be easily adjusted depending on personal preference.

Reduce noise and light disturbances

Use earplugs or white noise machines to drown out any external sounds that may disrupt your sleep. These tools can help create a calming and peaceful environment, allowing you to drift off into a deep slumber. Additionally, consider covering LED lights from electronic devices in your bedroom to minimize the impact of artificial light on your sleep. This will help signal to your brain that it's time for rest and relaxation. If you're still struggling with excessive light, try using an eye mask to block out any remaining sources of brightness so you can achieve uninterrupted sleep throughout the night.

Tip 3: Practice Relaxation Techniques

Deep breathing exercises and progressive muscle relaxation are two effective techniques to help calm sleep anxiety. Deep breathing involves taking slow, deep breaths in through the nose and out through the mouth, focusing on your breath to relax both mind and body. Progressive muscle relaxation involves systematically tensing and then relaxing each muscle group in your body, promoting a state of physical and mental relaxation. By practicing these techniques regularly before bed, you can reduce sleep anxiety and promote a more peaceful night's rest.

Deep breathing exercises

Deep breathing exercises can be a powerful tool to help calm sleep anxiety. By focusing on your breath, you can activate the body's relaxation response and promote a sense of calmness. Try these techniques:

  • 4-7-8 breathing technique: Inhale for 4 seconds, hold the breath for 7 seconds, and exhale slowly for 8 seconds.
  • Diaphragmatic breathing: Place one hand on your chest and the other on your abdomen. Take deep breaths in through your nose, allowing your abdomen to rise as you fill up with air.
  • Alternate nostril breathing: Close one nostril with your thumb and inhale deeply through the open nostril. Then close that nostril with another finger while simultaneously opening the other one to exhale.

By incorporating these deep breathing exercises into your bedtime routine, you can create a peaceful environment conducive to restful sleep.

Progressive muscle relaxation

Neck and shoulder relaxation can be achieved by gently rolling your head in circles, releasing tension with each rotation. Let your shoulders drop and relax as you breathe deeply.

To relax your arms and hands, start by stretching them out fully, then slowly release the tension as you bring them back to a comfortable position. Focus on letting go of any tightness or stiffness.

For leg and foot relaxation, begin by flexing and extending your feet to loosen up the muscles. Then gradually release the tension in your legs by consciously relaxing each muscle group from top to bottom. Feel the weight of stress melt away as you surrender into deep relaxation.

Tip 4: Manage Stress and Anxiety

Identifying and addressing sources of stress is crucial in managing sleep anxiety. Take the time to identify what triggers your stress and find ways to address or eliminate those triggers. This may involve making changes in your work environment, setting boundaries with colleagues, or practicing relaxation techniques such as deep breathing exercises.

Seeking professional help can also be beneficial if you are struggling with sleep anxiety. A therapist or counselor can provide valuable guidance and support in managing stress and anxiety related to sleep. They can help you develop coping strategies, explore underlying issues, and provide tools for relaxation that are tailored to your individual needs. Remember, seeking help is a sign of strength rather than weakness.

Identify and address sources of stress

Create a stress inventory to identify the sources of stress in your life. Take some time to reflect on different areas such as work, relationships, and personal obligations. Write down each specific source of stress to gain clarity and understanding.

Once you have identified the major stressors, prioritize them based on their impact on your well-being. Tackle one at a time, starting with the most significant stressor first. Break it down into smaller manageable tasks and take proactive steps towards resolving or minimizing its effects.

Incorporate relaxation techniques into your daily routine to help reduce overall stress levels. Practice deep breathing exercises, meditation, or yoga regularly to promote relaxation and calmness in both body and mind. These techniques can be powerful tools for managing stress effectively.

Remember that identifying and addressing sources of stress is an ongoing process; it requires self-awareness and regular check-ins with yourself. By taking proactive steps towards reducing your stress levels, you can create a more balanced and peaceful life for yourself.

Seek professional help if needed

If your sleep anxiety persists and becomes overwhelming, it may be beneficial to reach out to a therapist or counselor. These professionals are trained to provide support and guidance in managing anxiety-related issues. Consider cognitive-behavioral therapy as an effective treatment option for addressing the underlying causes of your sleep anxiety. This therapy can help you identify negative thought patterns and develop healthier coping mechanisms. Additionally, exploring medication options with a healthcare provider could offer relief from severe sleep anxiety symptoms when other methods prove insufficient. Remember, seeking professional help is a proactive step towards achieving restful nights and improved overall well-being.

Tip 5: Avoid Sleep-Disrupting Habits

1. Limit caffeine and alcohol intake. Both caffeine and alcohol can interfere with your sleep patterns, making it harder to fall asleep and stay asleep throughout the night. Instead, opt for non-caffeinated herbal teas or decaf options in the evening, and limit alcohol consumption at least a few hours before bedtime.

2. Avoid screens before bed. The blue light emitted from electronic devices like smartphones, tablets, and laptops can disrupt your body's natural sleep-wake cycle by tricking your brain into thinking it's still daytime. Create a technology-free zone in your bedroom and establish a relaxing pre-sleep routine that doesn't involve screen time to promote better sleep quality.

By implementing these tips into your daily routine, you can help calm your sleep anxiety and improve overall sleep hygiene for a restful night's slumber as a working professional

Limit caffeine and alcohol intake

Opt for herbal tea instead of coffee. Herbal teas like chamomile or lavender can have a calming effect on the body, helping to promote better sleep.

Avoid consuming caffeine or alcohol after lunchtime. Caffeine and alcohol can disrupt your natural sleep patterns and make it difficult to fall asleep or stay asleep throughout the night.

Consider alternative beverages, such as decaffeinated coffee or non-alcoholic options. If you still enjoy the taste of coffee but want to avoid the stimulating effects of caffeine, opt for decaf varieties. Similarly, explore non-alcoholic alternatives that provide a similar experience without interfering with your sleep quality.

Remember, making small changes in your daily routine can have a big impact on improving your sleep anxiety and overall well-being!

Avoid screens before bed

Set a technology curfew at least one hour before bed to avoid screens before sleep. Engage in relaxing activities such as reading or listening to soothing music instead of screen time. Minimize sleep disruptions by using blue light filters on electronic devices.

Start Sleeping Better With Sleep Reset Today!

To get started with Sleep Reset, all you need to do is take our sleep quiz! This will allow us to identify some of your key issues. After your quiz, you can choose to be assigned your own sleep coach and get our dedicated sleep app.

Our program will give you the tools you need to get better sleep and feel your best!