Insomnia is the worst. Here’s now to work through it and get the rest you need. If anyone is the queen of sleep anxiety, it might be me. I spend the night lying awake, unable to shut my brain off from ruminating thoughts. They either prevent me from falling asleep for hours, wake me up in the middle of the night, or act as an alarm clock well before my iPhone chirps at me bright and early. I’m left feeling, quite obviously, exhausted. By the following night, my anxieties and stress have eased but I’m left with a new worry: that I won’t be able to fall asleep again, resulting in yet another restless night. It’s a self-fulfilling prophecy, because that fear leaves me tossing and turning yet again. common among many people and often stems from various factors like past sleep issues; poor sleeping habits, like an irregular schedule or screen use too close to bedtime; stress from major life changes such as a new job or financial problems; or ongoing health issues, like chronic pain or breathing problems. constant worries and stress make it hard to wind down at bedtime,” he adds. Over 40 million adults have some type of anxiety disorder, which can make it harder to sleep and result in a case of insomnia—half of which are related to anxiety, depression, or stress. Research shows that people with anxiety have higher sleep reactivity, which means they’re more likely to have difficulties sleeping due to stress. Sleep anxiety not only makes us irritable and overwhelmed, but can heighten our chances of diabetes, stroke, heart disease and heart failure, and high blood pressure Calm your body “Try to relax instead of worrying about falling asleep,” advises Dasgupta. Easier said than done, right? The whole problem with anxiety is that relaxing feels next to impossible. But you can try a few relaxation techniques, such as progressive muscle relaxation, which involves tensing and releasing each muscle in your body. Practicing mindfulness or deep breathing exercises can also help calm your mind and body before bed Slow breathing, before bed and during the day, can calm the parasympathetic nervous system. Try box breathing, which involves inhaling for four seconds, holding for four, exhaling for four, and holding for another four before beginning the cycle again. Reframe your thinking Self-regulation can also help you relax. Dasgupta says you should change any negative thoughts about sleep or anxious thoughts about the day keeping you up at night into more positive ones. Create a routine Routines can help reduce anxiety, and having a calming one at night also makes for good sleep hygiene. Stick to a regular sleep schedule by going to bed and waking up at the same time each day, Dasgupta says, and practice the same habits prior to your bedtime. That might involve throwing in a warm bath at night to help signal that it’s time to relax. It should definitely mean avoiding caffeine and heavy meals, which can disrupt your sleep. If you’re craving a nighttime snack, experts suggest fruits like kiwi—nutrient-loaded food can help facilitate sleep—or even whole-grain crackers, since complex carbs can make you sleepy. Foods rich in magnesium or tryptophan, like almonds or sunflower seeds respectively, can also be a good choice. Create a soothing environment The best bedroom for sleeping is one that is cool, dark, and quiet, If you’re on a busy street with noise or streetlights, consider using a white noise machine or throwing on an eye mask to avoid overstimulation that can heighten anxiety.
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Wednesday, February 18, 2026