How to Fall Asleep When You Have Anxiety

Falling asleep at night for many people is not easy. Sometimes your mind is racing with anxious thoughts. It can be detrimental for those with anxiety because everyone needs a good nights sleep. Here are some tips below on how to fall asleep when you have anxiety or stress. These tips will help you learn how to calm anxiety at night naturally.

Why Anxiety Feels Worse at Night

At night, distractions fade away—no work emails, no errands, no conversations pulling your focus elsewhere. This quiet can be peaceful for some, but for those with anxiety, it often means a flood of worries rushing in.

When your mind isn’t occupied, it starts processing everything from the day: unfinished tasks, looming responsibilities, and even random, intrusive thoughts. This mental overload can make it incredibly difficult to relax and drift off to sleep.

Tips on How to Fall Asleep When You Have Anxiety or Stress

Offload Your Thoughts in a Journal

One of the most effective ways to calm an anxious mind before bed is to write everything down. A journal serves as a “mental unload,” allowing you to release your thoughts rather than letting them swirl in your head. Try this before bed.

Try Bedtime Yoga or Gentle Movement

Your body holds onto stress just like your mind does. A simple, relaxing movement routine can signal to your nervous system that it’s time to unwind. If yoga appeals to you, look for bedtime sequences that focus on deep breathing and gentle stretching. Poses like child’s pose, forward bends, and legs-up-the-wall can work wonders. Not into yoga? Try a slow evening walk, light stretching, or even progressive muscle relaxation while lying in bed.

Incorporate Aromatherapy (and Essential Oils) into Your Nighttime Routine

Scents have a powerful effect on the brain, especially when it comes to relaxation. Lavender, chamomile, and ylang-ylang are known for their calming properties. A few other essential oils to try would be vetiver, sandalwood, and bergamot. You can experiment to see what works for you.

Learn About The Healing Benefits of Essential Oils With Amrita Aromatherapy

Here’s how you can use aromatherapy and essential oils for sleep and anxiety :

• Diffuse essential oils in your bedroom.
• Use a pillow spray with sleep-friendly scents.
• Take a warm bath with essential oils before bed.
• Apply a calming roller blend to your wrists and temples.

Create a Cozy Sleep Environment with a Weighted Blanket

Weighted blankets have been shown to reduce anxiety by providing gentle, even pressure that mimics the feeling of a hug. This can help lower stress hormones and promote relaxation. If you struggle with nighttime restlessness, consider trying a weighted blanket—it could be a game-changer for your sleep quality. We have bought them for gifts and the recipients always love them.

Learn from Your Own Sleep Patterns

I have a few blog posts that discuss sleep improvement, including tips for getting better rest at home and while traveling. If you notice patterns in when and where you sleep best, use that insight to create a more sleep-friendly environment. Keep your room cool, dark, and quiet, and stick to a regular sleep schedule as much as possible.

Ditch the Screens and Wind Down Naturally

Many of us turn to TV or scrolling on our phones as a way to “wind down,” but this actually stimulates the brain and makes sleep harder. Instead, opt for:

• Reading a book (preferably not on a backlit screen, I use this Kindle)
• Listening to calming music or nature sounds (hubby uses Alexa sleep sounds or sleep jar through Prime)
• Practicing deep breathing or meditation

You might even struggle with sleep when you’re away from home like I do. Here are some tips to get a better night’s sleep while you’re on the road. There’s a sleep aid device I mention in that post that I am super interested in. Do you use one?

Final Thoughts

Anxiety and sleep struggles often go hand in hand, but by incorporating some of these relaxation techniques, you can gradually train your mind and body to settle down at night. Experiment with different methods to see what works best for you, and remember—quality sleep is possible, even with anxiety.

Sweet dreams!

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