Sleep-related anxiety, where worries about falling or staying asleep dominate your thoughts, can create a vicious cycle that makes sleep even more elusive. The more you stress about getting enough rest, the harder it becomes to relax, which only heightens the anxiety and further disrupts your ability to drift off. This constant worry can lead to restless nights, leaving you feeling more exhausted and anxious as the pattern continues. Breaking this cycle is crucial to restoring both your peace of mind and your quality of sleep.
Whether you're someone who is prone to general anxiety, an overthinker or just want to improve your sleep, in this article we'll explore 4 effective strategies to help ease worries when it comes to sleep...
Remind Yourself You Can Cope With Less Than Ideal Sleep
Often, the fear of not getting a perfect night's rest can fuel anxiety, making it even harder to fall asleep. By reassuring yourself that your body and mind are resilient enough to function well even on a less-than-perfect night’s sleep, you can alleviate some of the pressure that builds around bedtime. After all, you have likely done this many times before so will be able to do so again! Pick a specific example to have in mind of where you might not have slept well in the past, then focus on all the things you were still able to do or find some enjoyment from the following day. This shift in mindset not only helps reduce the stress associated with falling asleep but also creates a more relaxed atmosphere, making it easier to drift off naturally.
Don't Check The Clock (Or Use Sleep Trackers)!
Watching the clock or obsessively checking sleep trackers (which can often be inaccurate) can intensify sleep anxiety, creating a cycle of stress that makes it even harder to relax and fall asleep. Constantly monitoring how much time has passed or how much sleep you’re getting only adds pressure, reinforcing the fear of not sleeping enough. By resisting the urge to check the time or rely on sleep tracking apps, you can free your mind from unnecessary stress, allowing yourself to focus on relaxation rather than the ticking clock. Letting go of this habit can help increase acceptance of your current sleep situation and make a significant difference in how easily you drift off, as well as the overall quality of your sleep.
Notice Your Thoughts Or Worries Around Sleep, Then Let Them Go
Recognising your thoughts or worries about sleep without getting caught up in them is a powerful way to reduce sleep anxiety. Try to observe these thoughts as they arise, acknowledge them without judgment, and then gently let them pass. Rather than trying to fight or control your anxious sleep related thoughts, this approach encourages you to accept their presence without letting them dictate your emotions or actions. By practicing this mindful detachment, you can avoid going down the rabbit hole of catastrophising and create a calmer mental space that makes it easier to relax and drift into sleep naturally.
Stick To Your Plans The Next Day
Sticking to your plans the next day, regardless of how much sleep you got, can significantly reduce the impact of sleep anxiety. By continuing with your usual activities and not allowing sleep (or the lack of it) to dominate your thoughts, you help keep sleep in its proper place—as just one small part of your life. This approach prevents sleep from becoming an overwhelming concern that takes over your day. The more you can treat your day as normal, the less power sleep anxiety has to grow into a bigger issue. Over time, this mindset shift reduces the pressure you put on yourself at night, allowing you to approach sleep with a more relaxed and balanced perspective.
I hope you find these techniques helpful, let me know in the comments what works for you! If you're struggling with sleep related anxiety and worry, book a call with me to get 1-1 support today.
I'm Amy, a Holistic Sleep Coach and Certified Sleep Consultant Practitioner for adults & teens. I help people improve their sleep to feel and perform at their best, using The Good Sleep Method.
If you are looking for 1-1 tailored support to get a better night's sleep and tackle sleep anxiety for good, book a call with me to get started.
You can read more about me here.
Follow me on Instagram @thegoodsleepmethod
Comments