Quick Answer:
To fall asleep when anxious: slow your breathing with long exhales, get out of bed and do something calm if you're wired, keep screens away, and try a body scan or sleep meditation. For ongoing sleep anxiety or insomnia, CBT for insomnia (CBT-I) is the most effective treatment.
In the Moment
- Slow your breathing — inhale 4, exhale 6-8. Long exhales calm the nervous system.
- Don't fight it in bed. If you're wide awake after ~20 minutes, get up and do something calm in dim light, then return when sleepy — this stops your bed becoming a place of stress.
- Try a body scan or sleep meditation — it gives your racing mind something gentle to rest on. Yoga nidra is excellent for this.
- Park your worries — write tomorrow's to-dos and worries on paper so your mind can let them go.
Build a Calmer Routine
Keep a consistent bedtime, dim screens an hour before bed, avoid late caffeine and alcohol, and wind down deliberately. Good sleep apps offer Sleep Stories and soundscapes that quiet an anxious mind.
When to Get Help
If anxiety regularly steals your sleep, it's worth treating the root. CBT for insomnia is more effective than sleeping pills long-term, and CBT also calms the underlying anxiety — Online-Therapy.com offers both from $48/week. See how to stop overthinking at night.
Try Online-Therapy.com — 20% Off →Read more: Meditation for Sleep · Best Sleep Apps
