Anxiety and Sleep: What to do when you can’t shut off your brain at night
If you’ve ever found yourself lying wide awake at night, tossing and turning, worrying about the next day ahead, you’re not alone. Anxiety and sleeping issues often go hand-in-hand, and many people suffer from overthinking at night. Studies show that about 20% of Americans are affected by an anxiety disorder. Oftentimes, when your body is anxious, your “fight or flight” mode is activated to try and keep you alert and safe. Although this response is super helpful during emergencies, it can also be counterproductive when you’re trying to fall and stay asleep.
How anxiety impacts sleep
Anxiety doesn’t just affect your mind; it also largely affects the body as well. When we are anxious, our nervous systems are left on high alert. This can lead to:
- Difficulty falling asleep: Although your body may be ready to rest, your brain may still stay “on”.
- Interrupted sleep: Anxiety can cause you to wake up often or prevent you from reaching deep sleep.
- Racing thoughts and overthinking: Your brain might feel like it’s running through a never-ending to-do list or constantly replaying stressful events.
Understanding this connection is the first step toward taking control of your sleep and creating healthy habits that support rest and relaxation.
Sleep Hygiene Basics
Practicing good sleep hygiene is key to helping your mind and body prepare for good rest. Here are some ways to practice good sleep hygiene.
- Consistent sleep schedule: Try to go to bed and wake up at the same time as much as you can, even on the weekends.
- Sleep environment: Make sure your room is cool, dark, cozy, quiet, etc.
- Bedtime routine: Follow a routine that may include things like a warm bath, reading, meditation, etc.
- Avoid: Caffeine, screens/electronics, eating heavily before bed.
10 Coping skills for overthinking at night
Sometimes, sleep issues persist even with good sleep hygiene. The following coping strategies can help calm your mind and make it easier to drift off:
- Deep Breathing: Slow, deliberate breaths can signal your body to relax and reduce anxiety.
- Scheduled “Worry Time”: Set aside a short period earlier in the evening to process worries so they don’t spill into bedtime.
- Progressive Muscle Relaxation (PMR): Tense and release each muscle group to promote full-body relaxation.
- Consistent Wind-Down Routine: Avoid screens and engage in calming activities like reading, stretching, or a warm shower to cue your body that it’s time for sleep.
- Visualization (Peaceful Place): Imagine a calming scene or safe place to distract your mind from racing thoughts.
- Audiobooks or Guided Meditation: Listening to soothing stories or meditation tracks can help redirect attention and relax the mind.
- Reframing Negative Thoughts: Challenge anxious or unhelpful thoughts and replace them with more balanced perspectives.
- Mindful Affirmations: Repeat calming, positive statements to ease mental tension.
- Journaling: Write down worries or thoughts before bed to clear your mind.
- Thought-Stopping: Gently interrupt anxious or repetitive thoughts and redirect attention to the present moment or relaxation techniques.
Final Takeaways
If you are having trouble “shutting off” your brain at night, don't think of it as something being “wrong” with you. Many people go through it as sleep problems are widespread. By incorporating small, consistent improvements in your habits and coping strategies can make a big difference over time.
If your anxiety continues to disrupt your sleep, please consider seeking additional support from a mental health professional. Know that you do not have to navigate these challenges alone. Help is always available, and better sleep is possible.