Sleep Hygiene for Anxiety
Evidence-based strategies to improve sleep quality and break the anxiety-insomnia cycle
The Anxiety-Sleep Connection
If you have anxiety, you probably have sleep problems. Research shows that 50-70% of people with anxiety disorders struggle with sleep. The relationship goes both ways:
The Vicious Cycle
Racing thoughts, physical tension, hyperarousal make it hard to fall and stay asleep
Sleep deprivation amplifies emotional reactivity and reduces ability to regulate anxiety
Worrying about not sleeping creates performance anxiety that prevents sleep
Good news: By improving your sleep hygiene, you can break this cycle. Better sleep reduces anxiety, and managing anxiety improves sleep. This guide will show you how.
Essential Sleep Hygiene Habits
Evidence-based practices organized by category. You don't need to do everything - start with 2-3 and build from there.
Timing & Consistency
Keep a Consistent Sleep Schedule
Go to bed and wake up at the same time every day - yes, even weekends.
WHY IT MATTERS
Your body has an internal clock (circadian rhythm). Consistency helps regulate it, making it easier to fall asleep and wake up naturally.
HOW TO DO IT
Set a bedtime alarm 30 minutes before you want to be in bed. Stick to it for at least 2 weeks to establish the pattern.
Time Your Sleep Window
Most adults need 7-9 hours. Calculate backwards from your wake time.
WHY IT MATTERS
Sleep deprivation increases anxiety, while oversleeping can make you groggy. Find your sweet spot.
HOW TO DO IT
If you wake at 7am and need 8 hours, be in bed by 10:30pm (accounting for 30 min to fall asleep).
Evening Routine
Create a Wind-Down Routine
Start your pre-sleep routine 60-90 minutes before bed.
WHY IT MATTERS
This signals to your brain that sleep is approaching, triggering melatonin production.
HOW TO DO IT
Dim lights, do something relaxing (reading, gentle stretching, breathing exercises), avoid screens and stressful activities.
Use the 10-3-2-1-0 Rule
A simple framework for better sleep.
WHY IT MATTERS
Gives your body time to process and wind down from stimulating substances and activities.
HOW TO DO IT
10 hours before bed: no more caffeine | 3 hours: no large meals or alcohol | 2 hours: no work | 1 hour: no screens | 0: times you hit snooze
Sleep Environment
Optimize Your Bedroom Temperature
Keep your room cool - ideally 60-67°F (15-19°C).
WHY IT MATTERS
Your body temperature naturally drops when you sleep. A cool room facilitates this process.
HOW TO DO IT
Use a fan, adjust thermostat, or use breathable bedding. Experiment to find your ideal temperature.
Make Your Room Dark
Block out all light sources, including LEDs from electronics.
WHY IT MATTERS
Light suppresses melatonin production. Even small amounts can disrupt sleep quality.
HOW TO DO IT
Use blackout curtains, cover LED lights with tape, use an eye mask if needed.
Reduce Noise
Create a quiet environment or use consistent white noise.
WHY IT MATTERS
Sudden noises can wake you or prevent you from reaching deep sleep stages.
HOW TO DO IT
Use earplugs, white noise machine, or fan. Consistency is key - your brain can filter out steady sounds.
Reserve Your Bed for Sleep Only
Don't work, watch TV, or scroll on your phone in bed.
WHY IT MATTERS
Your brain creates associations. When bed = sleep only, you'll fall asleep faster.
HOW TO DO IT
If you can't sleep after 20 minutes, get up and do something relaxing elsewhere. Return when sleepy.
Daytime Habits
Get Morning Sunlight
Expose yourself to bright light within 30 minutes of waking.
WHY IT MATTERS
Morning light resets your circadian rhythm and boosts alertness. It also helps melatonin production at night.
HOW TO DO IT
Go outside for 10-15 minutes. Even cloudy day light is effective. If impossible, use a light therapy box.
Exercise Regularly (But Time It Right)
Get at least 30 minutes of moderate exercise most days.
WHY IT MATTERS
Exercise improves sleep quality and helps you fall asleep faster. But too close to bedtime can be stimulating.
HOW TO DO IT
Finish intense workouts at least 3-4 hours before bed. Gentle yoga or stretching is fine in the evening.
Manage Caffeine Wisely
No caffeine after 2pm (or 10 hours before bed).
WHY IT MATTERS
Caffeine has a half-life of 5-6 hours. That afternoon coffee is still affecting you at bedtime.
HOW TO DO IT
Track how caffeine affects your sleep. Some people need to cut off even earlier (noon).
Watch Your Naps
If you nap, keep it under 30 minutes and before 3pm.
WHY IT MATTERS
Long or late naps can interfere with nighttime sleep by reducing sleep pressure.
HOW TO DO IT
Set an alarm. A 20-minute "power nap" can refresh you without affecting night sleep.
Food & Drink
Time Your Meals
Finish large meals 3+ hours before bed. Light snacks are okay.
WHY IT MATTERS
Digestion can interfere with sleep. But going to bed hungry can also keep you awake.
HOW TO DO IT
If hungry before bed, try a small snack with protein and complex carbs (e.g., banana with almond butter).
Limit Evening Fluids
Reduce liquids 1-2 hours before bed to minimize nighttime bathroom trips.
WHY IT MATTERS
Waking to urinate disrupts sleep cycles and makes it harder to fall back asleep.
HOW TO DO IT
Stay hydrated during the day. Taper off in the evening. Use the bathroom right before bed.
Reconsider Alcohol
While alcohol makes you drowsy, it severely disrupts sleep quality.
WHY IT MATTERS
Alcohol prevents REM sleep and causes fragmented, unrefreshing sleep. You wake more and sleep lighter.
HOW TO DO IT
If you drink, stop at least 3-4 hours before bed. Limit to 1-2 drinks maximum.
Technology & Screens
Digital Sunset (1 Hour Before Bed)
No phones, tablets, computers, or TV for 60+ minutes before sleep.
WHY IT MATTERS
Blue light suppresses melatonin. Plus, the content (news, social media, emails) activates your mind.
HOW TO DO IT
Charge devices outside the bedroom. Read a physical book, journal, or practice relaxation instead.
Use Blue Light Filters
If you must use screens in the evening, enable night mode.
WHY IT MATTERS
Blue light tells your brain it's daytime. Filters reduce this effect (though not using screens is better).
HOW TO DO IT
Enable "Night Shift" (iOS) or "Night Light" (Android/Windows). Consider blue-light blocking glasses.
Keep Phone Out of Bedroom
Use an old-fashioned alarm clock instead.
WHY IT MATTERS
Having your phone nearby tempts you to check it during the night or when you can't sleep.
HOW TO DO IT
Buy a simple alarm clock. Place phone in another room on "Do Not Disturb" with only emergency calls allowed.
Anxiety-Specific Sleep Solutions
Standard sleep hygiene helps, but anxiety creates unique sleep challenges. Here's how to handle them:
Racing thoughts when you lie down
- Do a "brain dump" 1-2 hours before bed - write down worries and tomorrow's tasks
- Practice 10 minutes of meditation or breathing exercises
- Use the "worry time" technique - schedule 15 minutes earlier in the day to worry, then postpone nighttime worries to that time
- Try progressive muscle relaxation to shift focus from thoughts to body
Waking up in the middle of the night with anxiety
- Don't check the time - it increases anxiety about lost sleep
- Get up if you can't fall back asleep in 20 minutes (go to another room, do something boring in dim light)
- Use grounding techniques like 5-4-3-2-1
- Practice 4-7-8 breathing lying in bed
- Remind yourself: "I'm safe, my body is resting even if I'm not sleeping"
Anxiety about not being able to sleep (performance anxiety)
- Remember: One bad night won't harm you. The anxiety about not sleeping is worse than the actual sleep loss
- Practice "paradoxical intention" - try to stay awake instead of forcing sleep
- Remove clocks from view
- Focus on rest rather than sleep - lying down with eyes closed still provides rest
- Consider CBT-I (Cognitive Behavioral Therapy for Insomnia) - the gold standard treatment
Nightmares or vivid dreams
- Avoid screens with disturbing content before bed
- Practice imagery rehearsal therapy - rewrite nightmare endings while awake
- Keep a dream journal to process emotions
- Ensure room is comfortable and you feel safe
- If related to trauma, consider working with a therapist
Common Sleep Mistakes to Avoid
Using your phone as an alarm
Leads to checking notifications at night. Buy a real alarm clock.
Hitting snooze repeatedly
Fragments sleep and makes you groggier. Set one alarm and get up.
Sleeping in on weekends
Disrupts your circadian rhythm. Keep wake time within 1 hour of weekdays.
Working or studying in bed
Your brain associates bed with alertness instead of sleep.
Forcing yourself to stay in bed
If you can't sleep after 20 min, get up. Lying there builds frustration.
Relying on melatonin long-term
May help short-term but doesn't address root causes. Focus on habits.
Sample Evening Wind-Down Routine
Here's what a sleep-optimized evening might look like (adjust times to fit your schedule):
Light dinner
Finish eating. Avoid heavy, spicy, or large meals.
Last caffeine cutoff check
No more coffee, tea, soda, or chocolate.
Brain dump
Write down tomorrow's tasks and any worries. Close the notebook.
Digital sunset
Turn off all screens. Dim house lights. Phone goes in another room.
Relaxing activity
Read a book, gentle yoga, listen to calming music, take a warm bath.
Pre-bed routine
Brush teeth, skincare, lay out tomorrow's clothes, check locks.
In bed with lights off
Practice 4-7-8 breathing or progressive muscle relaxation.
Wake up (8 hours later)
Get sunlight within 30 minutes. Start your day.
When to Seek Professional Help
Sleep hygiene helps most people, but sometimes you need more support. Consider seeing a healthcare provider or sleep specialist if:
You've tried good sleep hygiene for 4+ weeks with no improvement
Your sleep problems are significantly affecting work, relationships, or quality of life
You suspect you have sleep apnea (loud snoring, gasping for air, daytime exhaustion)
You experience restless legs or periodic limb movements
You're relying on sleep medications regularly
CBT-I (Cognitive Behavioral Therapy for Insomnia) is the gold-standard treatment for chronic insomnia. It's more effective than medication with no side effects. Ask your doctor for a referral to a CBT-I specialist.
Better Sleep, Less Anxiety
Sleep hygiene is essential, but it's even more powerful when combined with CBT for anxiety. Our program addresses both anxiety and sleep together for lasting relief.