How to Sleep With Severe Anxiety

Co-authored by Trudi Griffin, LPC, MS

Last Updated: September 2, 2024 Approved

Sleeping when anxious is one of the toughest things to do. This is mostly because anxiety causes your thoughts to race. As a result, anxiety may prevent you from relaxing enough to fall asleep. Trying to sleep when you are anxious can be an even a bigger problem if you have obligations soon and need your rest. Fortunately, though, there are some things you can do to calm yourself down, such as using reassuring statements and deep breathing. You can also seek the support of others and try to make your environment more comfortable.

Method 1

Method 1 of 3:

Calming Yourself

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1
Tell yourself that everything is going to be alright. Often times, our anxiety is caused by a mix of rational and irrational fears that compound upon each other and drive us toward having a panic attack. This, understandably, can undermine our ability to get some sleep. To counter this problem, simply tell yourself that everything is going to be alright. ^{[1]
X
Trustworthy Source
Mind
U.K.-based mental health charity focused on providing advice and resources to anyone facing mental health problems.
Go to source}
- Reassure yourself that your anxiety is momentary and will soon pass.
- Tell yourself that while your fears are rational, you might be overreacting at the moment.
- Repeat “I am okay, I’ll be alright” or something similar to yourself over and over again.
- Try saying something like "I tried to do my very best today. I'm worried, but it's not doing me any good right now to worry. I'll solve more problems tomorrow."
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2
Find mental games or psychological tools to cope with your anxiety. Sometimes we’re able to find some games or other intellectual tools that will help put us at ease and forget about our anxieties. These games or other tools are intended to distract you from your problem and to put your mind at ease. Some things you can try include: ^{[2]
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Research source}
- Repeating a mantra to yourself. This could be anything, from a funny poem or a nonsensical statement to a spiritual or religious statement.
- Solving an abstract problem that bothers you on a purely intellectual level. Such a problem could be from the existence of God to whether black holes actually exist. Such problems are trivial to the extent that they won’t impact our daily lives (and panic us more) but are very important on an existential level.
- Counting sheep, stars, or dimples in your popcorn ceiling. Such activities will help distract you from the larger problems bothering you and may help put you to sleep.
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3
Take deep breaths. Many times when we’re anxious, we’re also breathing rapidly and not taking real deep and consistent breaths. In order to overcome your anxiety, try to breathe deeply and consistently. ^{[3]
X
Trustworthy Source
Harvard Medical School
Harvard Medical School's Educational Site for the Public
Go to source}
- Take a deep breath.
- Count to 5 and then exhale.
- Repeat this exercise. Change your count if it is helpful.
4
Use a grounding exercise to calm yourself. Grounding techniques are simple exercises that will help to bring your focus back to the here and now, and calm you down in the process. Some simple grounding exercises you can try include:
- The 5-4-3-2-1 exercise. Speak or write 5 things you can see, 4 things you can feel, 3 things you can hear, 2 things you can smell, and 1 thing you like about yourself. ^{[4]
  X
  Trustworthy Source
  University of Rochester Medical Center
  Leading academic medical center in the U.S. focused on clinical care and research
  Go to source}
- Asking and answering questions about yourself. Ask yourself your birthday, full name, where you live, what day and time it is, your favorite color, etc. Make a list of questions to ask and answer to help you feel more grounded.
- Washing your face or making a cup of tea. Doing something physical that involves all of your senses may help to ground you and relax you as well. Try washing your face with warm water, a pleasantly scented face soap, and then dry off with a soft towel. Or, make a cup of a fragrant herbal tea, such as peppermint or chamomile.
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5
Make a list of things that are bothering you. While you will need to learn to let go of things that are beyond your control, you can make plans to take care of things that are in your control. If you’re anxious about money, obligations, or job related issues, make a list about these things. Sometimes, making a mental or written list of your problems will provide a sense of control or order where there was none before. ^{[5]
X
Trustworthy Source
University of Rochester Medical Center
Leading academic medical center in the U.S. focused on clinical care and research
Go to source}
- Grab a pen or pencil and jot down what is bothering you.
- Make a quick plan about how you are going to resolve your issues.
- Tell yourself that you’ve tackled your problems and have created order in your life. Things will be better soon.
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6
Avoid stimulants. One thing you definitely need to do is avoid any stimulant that might give you excess energy or keep you awake. In fact, stimulants might make your situation worse by deepening your anxiety. Avoid:
- Caffeine. This includes 5-hour energy, carbonated drinks, chocolate, coffee, and tea.
- Cigarettes
- Sugary drinks.
- Controlled substances such as methamphetamine.
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7
Try meditation, yoga, or light exercise. One way to relax yourself is to try meditation, yoga, or light exercise. These activities can help calm you by putting your mind at ease. In addition, they may help you dispel excess energy. ^{[6]
X
Trustworthy Source
Mayo Clinic
Educational website from one of the world's leading hospitals
Go to source}
- Meditate. Sit in a quiet environment, breathe deeply, and close your eyes. Focus on your breathing and your still and quiet state. Keep other thoughts out of your mind. Repeat this for as long as you need.
- Practice yoga. Yoga, and the stretching exercises associated with it, may help relax your mind and body and help you get to sleep. If you are not familiar with yoga, search for a yoga for beginners website on the internet and try some of the most basic yoga sets.
- Do some light exercise. Light exercise, such as pushups, running in place, or jumping jacks, might help you release excess energy and put you in a focused and even relaxed mindset. Don't overdo it though. Just do a little exercise until you feel more relaxed.
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8
Identify the source of your anxiety, if you don't know it. Perhaps identifying the source of your anxiety will help you relax. Spend a little time thinking about why you are so anxious. There is a good chance that your anxiety is caused by something you can't quite identify and is lurking in the back of your mind. ^{[7]
X
Research source}
- Think about things that might be bothering you.
- Make a list of things that are stressing you out.
- If you can identify the source and importance of anxiety, this may put you at ease and allow you to sleep.
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9
Try creating a bedtime routine . Following the same routine every night before bed can be a comforting way to soothe yourself at night. ^{[8]
X
Trustworthy Source
National Health Service (UK)
Public healthcare system of the UK
Go to source} Try developing a routine that you can follow every night to help yourself relax and prepare for sleep.
- For example, you might start by taking a bubble bath or shower, then brush your teeth and put on pajamas. Next, you might sip a cup of warm herbal tea while listening to some soothing music.

Quiz

wikiHow Quiz: Why Can't I Sleep?

Whether your environment, your habits, or something else entirely is affecting your sleep, we’ve designed this quiz to pinpoint the source of your sleep deprivation. We’ve even included research-backed tips tailored to your situation. By the end of this quiz, you’ll be on the road to a healthier sleep schedule!

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