How to Sleep With Severe Anxiety

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

  1. Image titled Sleep With Severe Anxiety Step 1
    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]
    • 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."
  2. Image titled Sleep With Severe Anxiety Step 2
    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]
    • 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.
    Advertisement
  3. Image titled Sleep With Severe Anxiety Step 3
    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]
    • Take a deep breath.
    • Count to 5 and then exhale.
    • Repeat this exercise. Change your count if it is helpful.
  4. 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]
    • 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.
  5. Image titled Sleep With Severe Anxiety Step 4
    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]
    • 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.
  6. Image titled Sleep With Severe Anxiety Step 5
    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:[6]
    • Caffeine. This includes 5-hour energy, carbonated drinks, chocolate, coffee, and tea.
    • Cigarettes
    • Sugary drinks.
    • Controlled substances such as methamphetamine.
  7. Image titled Sleep With Severe Anxiety Step 6
    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.[7]
    • 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.
  8. Image titled Sleep With Severe Anxiety Step 7
    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.[8]
    • 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.
  9. Image titled Sleep With Severe Anxiety Step 8
    9
    Try creating a bedtime routine. Following the same routine every night before bed can be a comforting way to soothe yourself at night.[9] 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.
    10. Advertisement
Method 2
Method 2 of 3:

Getting Help

  1. Image titled Sleep With Severe Anxiety Step 9
    1
    Call a friend. Sometimes we just need a little reassurance and a friendly voice to help us relax. If calming yourself does not work, try to call a friend (if a friend is available). Hopefully, the soothing voice on the other end of the phone will help put you at ease and help you get to sleep.[10]
    • Make sure to call someone who is already familiar with your anxiety problems so you won’t need to explain your situation.
    • Try talking to a friend who will only listen and not add more to the conversation. Talking to someone who will make you worry more will not help you.
    • Always make sure to call your friend the next day after you’ve settled down and thank them for their time.
  2. Image titled Sleep With Severe Anxiety Step 10
    2
    Try melatonin supplements. One way to get to sleep when anxious is to take melatonin supplements. Melatonin is a chemical that naturally occurs in our bodies and helps us go to sleep. If you’re lucky, a little melatonin will go a long way and put you to sleep in a jiffy.[11]
    • Melatonin is sold over the counter in 1, 2, 3, and 5 milligram tablets.
    • Talk to your doctor or pharmacist about using melatonin before you take it.
    • Do not take melatonin with alcohol or other controlled substances.
  3. Image titled Sleep With Severe Anxiety Step 11
    3
    Talk to your doctor. If your anxiety is consistently undermining your ability to get to sleep, you should talk to a medical professional. Your doctor should be able to refer you to a specialist or diagnose your problem.[12] [13]
    • If anxiety undermines your ability to sleep consistently over a short amount of time, make an appointment with your doctor as soon as possible.
    • Be truthful and honest with your doctor about what is causing your anxiety.
    • If appropriate, seek help from a psychologist or psychiatrist.
    • A doctor might put you on anxiety medicines or prescription sleep aids.
  4. Image titled Sleep With Severe Anxiety Step 12
    4
    Seek mental health counseling. One way to deal with persistent anxiety that interferes with your sleep is to get professional mental health counseling. A mental health counselor (whether a counselor, a psychiatrist, or a psychologist) will talk to you and help you identify the source of your anxiety.[14]
    • Psychiatrists might choose to treat you with medication.
    • Many counselors or psychologists will allow you to talk about your problems and work through them in a structured environment.
    • Some counselors might choose cognitive behavioral therapy, a technique widely used to treat anxiety.
  5. Image titled Sleep With Severe Anxiety Step 13
    5
    Recruit the family pet. If you’ve got a pet in your household, you may want to consider recruiting them and stationing them nearby to make you feel relaxed and loved. Who knows, your dog’s snoring might relax you and help put you to sleep.[15]
    • Lure your dog nearby with a treat or a bone. If it’s okay with you, invite them to sleep in the bed with you.
    • Try to get your family cat to snuggle with you. It is possible that your cat’s purring might soothe you and put you to sleep.
    • Relocate yourself to the vicinity of your gerbil or ferret’s habitat. Just being near a cute little animal might help to relax you and relieve your anxiety.
    6. Advertisement
Method 3
Method 3 of 3:

Creating a Comfortable Environment

  1. Image titled Sleep With Severe Anxiety Step 14
    1
    Turn off any distractions. The first step you need to take is to eliminate all and any distractions that can inhibit your sleep. As a result, after you’ve located where you’ll sleep, go around and systematically eliminate distractions.[16]
    • Shut off your radio, unless the music or program playing on it helps soothe your anxiety.
    • Turn the television off. While television could entertain you and relieve anxiety, it is more likely that it will keep your mind active and stop you from sleeping.
    • Silence your cellphone.
    • Mask your clock and don’t worry about time. However, if you have an obligation to attend to, make sure to set your alarm clock.
    • Turn off your laptop or tablet.
  2. Image titled Sleep With Severe Anxiety Step 15
    2
    Darken your room. Darkening your room will in many cases help soothe your anxiety and help you get to sleep. This is for a number of reasons, including the fact that visual stimuli and light may help keep your mind active and contribute to anxiety. In addition, bright lights are known to inhibit the release of melatonin in your body – a chemical that is important for sleep health.[17]
    • Shut off lights.
    • Close your blinds.
    • Turn off any electronics that might have bright lights or LED displays.
  3. Image titled Sleep With Severe Anxiety Step 16
    3
    Utilize soothing sounds. Many people can rely on soothing sounds to help calm their mind and help put them to sleep. Such sounds depend on the person, so make sure you know what is calming and soothing for you before you turn anything on. Consider:
    • White noise. White noise may help relax you and put you in a mood to sleep.
    • Classical music. Classical music also has a calming effect and can help soothe you and put you to sleep.
    • Any other noises, sound tracks, or programs that relax you, make you feel safe, and won’t keep your mind active.
  4. Image titled Sleep With Severe Anxiety Step 17
    4
    Make yourself as comfortable as you can. Often times, making ourselves as comfortable as possible can help put us to sleep. Comfort not only has the ability to relax us and help us sleep, but to distract us from things that bother us and cause anxiety.[18]
    • Turn the thermostat to the perfect temperature for your comfort, whether hot or cold.
    • Find a bed or couch that is the most comfortable place to be. Sometimes our beds are not the most relaxing places for us. If you prefer the couch, go sleep there.
    • Grab some pillows and blankets. Don’t deprive yourself of pillows or blankets. If you need an extra blanket to be comfortable, grab a clean one.
  5. Image titled Sleep With Severe Anxiety Step 18
    5
    Gather items that make you feel safe. Part of creating a relaxing environment is to gather items that make you feel safe and relaxed. Whatever these items are, they might help put you at ease and help you go to sleep. Consider:[19]
    • An old teddy bear from when you were a young child.
    • Pictures of loved ones that make you happy.
    • Your favorite keepsake from last Christmas or anything similar that might make you feel safe.
    6. Advertisement

You Might Also Like

Deal With Anxiety
How to
Deal With Anxiety
Overcome Anxiety
How to
Overcome Anxiety
Overcome the Freeze Response
How to
Overcome the Freeze Response
Get FMLA for Depression and Anxiety
How to
Get FMLA for Depression and Anxiety
Stop Anxiety
How to
Stop Anxiety
Get Anxiety Medication
How to
Get Anxiety Medication
Cope with Food Anxiety
How to
Cope with Food Anxiety
Deal with a Hypochondriac
How to
Deal with a Hypochondriac
Stop Your Child from Hoarding
How to
Stop Your Child from Hoarding
Control Anxiety
How to
Control Anxiety
Help Someone with Hypochondria
How to
Help Someone with Hypochondria
Stop Hoarding
How to
Stop Hoarding
Calm Someone with Anxiety
How to
Calm Someone with Anxiety
Know if You Have Anxiety
How to
Know if You Have Anxiety
Advertisement

References

  1. ↑ http://www.mind.org.uk/information-support/types-of-mental-health-problems/anxiety-and-panic-attacks/self-care-for-anxiety/#.V4hChaLLH20
  2. ↑ http://msutoday.msu.edu/news/2015/science-backed-brain-game-eases-distraction-anxiety/
  3. ↑ http://www.health.harvard.edu/mind-and-mood/relaxation-techniques-breath-control-helps-quell-errant-stress-response
  4. ↑ https://www.urmc.rochester.edu/behavioral-health-partners/bhp-blog/april-2018/5-4-3-2-1-coping-technique-for-anxiety.aspx
  5. ↑ https://www.urmc.rochester.edu/encyclopedia/content.aspx?ContentID=4552&ContentTypeID=1
  6. ↑ http://healthysleep.med.harvard.edu/healthy/getting/overcoming/tips
  7. ↑ https://www.mayoclinic.org/tests-procedures/meditation/in-depth/meditation/art-20045858
  8. ↑ https://www.anxiety.org/dealing-with-anxiety
  9. ↑ http://www.nhs.uk/Livewell/insomnia/Pages/bedtimeritual.aspx
  1. ↑ http://www.adaa.org/understanding-anxiety/related-illnesses/sleep-disorders
  2. ↑ http://childrensmd.org/browse-by-age-group/toddler-pre-school/sleep-anxiety-children-10-ways-stop-worrying-get-child-sleep-2/
  3. ↑ http://www.adaa.org/understanding-anxiety/related-illnesses/sleep-disorders
  4. ↑ http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3181635/
  5. ↑ https://www.helpguide.org/articles/anxiety/therapy-for-anxiety-disorders.htm
  6. ↑ https://www.anxiety.org/emotional-support-animals-help-anxiety
  7. ↑ https://www.helpguide.org/articles/sleep/getting-better-sleep.htm
  8. ↑ https://www.helpguide.org/articles/sleep/getting-better-sleep.htm
  9. ↑ http://www.helpguide.org/articles/sleep/cant-sleep-insomnia-treatment.htm
  10. ↑ https://psychcentral.com/blog/13-healthy-ways-to-comfort-yourself

About This Article

Trudi Griffin, LPC, MS
Co-authored by:
Trudi Griffin, LPC, MS
Professional Counselor
This article was co-authored by Trudi Griffin, LPC, MS. Trudi Griffin is a Licensed Professional Counselor in Wisconsin specializing in Addictions and Mental Health. She provides therapy to people who struggle with addictions, mental health, and trauma in community health settings and private practice. She received her MS in Clinical Mental Health Counseling from Marquette University in 2011. This article has been viewed 52,900 times.
64 votes - 84%
Co-authors: 19
Updated: March 24, 2022
Views: 52,900
Categories: Sleep Affected by Illness or Pain | Anxiety Disorders

Medical Disclaimer

The content of this article is not intended to be a substitute for professional medical advice, examination, diagnosis, or treatment. You should always contact your doctor or other qualified healthcare professional before starting, changing, or stopping any kind of health treatment.

Advertisement