8 Ways to Improve Sleep for an Anxious Mind

When anxiety is keeping your mind spinning at night, getting a good night’s sleep can feel like an impossible task. Sleep and anxiety are closely linked, with each affecting the other.

Anxiety can make it difficult to sleep, while lack of sleep can worsen anxiety. Fortunately, there are strategies to help calm an anxious mind and create a better environment for restful sleep. Here are eight tips that can help you manage anxiety and improve your sleep.

Create a Calming Bedtime Routine

A consistent and soothing bedtime routine helps signal to your body that it’s time to wind down. This could include activities like taking a warm bath, reading a book, or practicing gentle stretches. By doing the same calming activities each night, your body starts to associate them with relaxation, which can make falling asleep easier over time.

Practice Relaxation Techniques

When your mind is racing, relaxation techniques can help you calm down before bed. Deep breathing, progressive muscle relaxation, and visualisation are great tools for this. Try deep breathing by inhaling for a count of four, holding for four, and exhaling for four. Progressive muscle relaxation involves tensing and then relaxing each muscle group, starting from your toes and moving upward. Visualisation, where you imagine a peaceful scene, can also distract your mind from anxious thoughts.

Limit Screen Time Before Bed

The blue light from screens can interfere with your body’s production of melatonin, the hormone that regulates sleep. Scrolling through your phone or watching TV also stimulates the brain, which can keep you awake longer. Try to limit screen time at least an hour before bed, and consider using a warm light setting if you do need to check your device.

Write Down Your Worries

If anxious thoughts are preventing you from falling asleep, try writing them down in a journal. Set aside five to ten minutes before bed to jot down anything on your mind. Once the thoughts are on paper, it can be easier to let them go. Some people also find it helpful to make a to-do list for the next day, which can reduce the feeling of unfinished business that often fuels nighttime anxiety.

Make Your Bedroom a Sleep Sanctuary

A peaceful environment can make a big difference in helping you relax. Keep your bedroom cool, dark, and quiet to create an ideal sleep setting. Use blackout curtains to block light and consider a white noise machine or earplugs to reduce noise disturbances. Also, try to associate your bed with sleep only—use it for relaxing and sleeping, not for working or watching TV.

Exercise Regularly, but Avoid Late-Night Workouts

Physical activity can help reduce anxiety and improve sleep, but it’s best to avoid vigorous exercise too close to bedtime. Aim to finish workouts at least three hours before bed. Regular exercise throughout the week helps release endorphins, improves mood, and can contribute to a more restful night’s sleep.

Practice Gratitude

Gratitude can counter negative thought patterns that often accompany anxiety. Before bed, try writing down three things you’re grateful for or reflecting on a positive moment from your day. This practice can shift your focus from worries to more positive thoughts, helping to ease anxiety and prepare your mind for sleep.

Try Sleep-Friendly Herbs or Supplements

Some natural remedies, like chamomile tea, valerian root, or magnesium, may promote relaxation and support better sleep. Chamomile tea has mild sedative effects, while valerian root and magnesium are known to help calm the nervous system. Always check with your healthcare provider before trying a new supplement, especially if you’re taking other medications.

Managing sleep with an anxious mind is a challenge, but it’s not impossible. By creating a routine that encourages relaxation, reducing stress triggers, and using natural ways to calm your mind, you can gradually improve your sleep quality. Remember, consistency is key, so try to practice these tips regularly for the best results. Over time, you’ll find that these small changes can make a big difference in helping you fall asleep and stay asleep.