In short
If you can't sleep because of anxiety, trying harder to sleep can add pressure. Give worries a place outside bed, let thoughts pass without solving each one, and return to bed when sleepy if lying awake becomes frustrating. Repeated sleep problems deserve assessment; anxiety is only one possible cause.
The anxiety and insomnia loop
If you cannot sleep because of anxiety, your body may remain alert and your attention fixed on worries when you want to rest. Tonight, aim to lower the struggle: stop clock-checking, choose a quiet activity if bed feels frustrating, and return when sleepy. If this pattern keeps recurring, ask a clinician about insomnia and its possible causes.
Then the next day feels harder. You worry about another bad night, go to bed early to compensate, and spend longer awake there. The bed can become associated with frustration instead of sleep. This is one reason insomnia treatment works on habits and expectations as well as relaxation.
An occasional difficult night does not establish an anxiety disorder or chronic insomnia. Pain, medicines, sleep apnea, schedule changes, and other conditions can also disturb sleep. A useful plan leaves room to investigate those possibilities.
Give worry an earlier appointment
Choose a brief period before your wind-down routine to write down what is on your mind. Separate problems you can act on from questions you cannot resolve tonight. For an actionable problem, record the next small step and when you will take it.
For example, replace a long rehearsal of a work conversation with a note to draft the opening sentence tomorrow. For a worry about an uncertain outcome, write that it remains uncertain. The purpose is not to produce a reassuring answer to everything.
When the same worry returns in bed, remind yourself that you have recorded it. You can revisit the note during the day. If writing becomes a lengthy ritual that you feel you must complete perfectly before sleeping, shorten it or discuss that pattern with a therapist.
Unhook from racing thoughts
Cognitive defusion means noticing a thought as a mental event rather than treating it as a fact or instruction. Instead of arguing with "Tomorrow will be ruined," try, "I am having the thought that tomorrow will be ruined." You can acknowledge the worry without settling the prediction. Return attention to an ordinary sensation, such as the support of the mattress or a sound in the room. The goal is not an empty mind. Thoughts can remain present while you reduce the effort spent debating them. The Worry Journal can help organize concerns earlier in the day. Use it as a practical aid, not a requirement you must satisfy to earn sleep.What to do when lying awake becomes frustrating
If you are clearly awake and getting frustrated, consider leaving bed for a quiet, low-light activity. Read something undemanding or sit comfortably, then return when you feel sleepy. If getting up is unsafe or difficult, discuss an adapted approach with a clinician.
Avoid watching the clock to judge whether you have waited long enough. The relevant signal is being stuck awake and struggling. Work email, upsetting news, and searching for another perfect sleep technique tend to turn the break into more stimulation.
Keep the next morning's wake time reasonably consistent when your schedule allows. Aim for a simple wind-down routine and a comfortable sleep environment. These habits support sleep, but they cannot compensate for an untreated sleep disorder or an unmanageable work schedule.
Do not use alcohol to force sleep or add sedating medicines or supplements without checking with a clinician or pharmacist. If a prescribed medicine seems to be affecting sleep, ask for a review rather than changing it yourself.
NHLBI calls the approach of rebuilding the link between bed and sleep stimulus control. Leaving bed for a quiet activity is part of changing that association over time. Decide on an accessible place and an undemanding activity before bed so you have less to figure out when tired. Ask for an adapted plan if pain, limited mobility, or shared housing makes the usual instructions difficult.
How CBT-I differs from general sleep tips
Cognitive behavioral therapy for insomnia, or CBT-I, is a structured treatment recommended by the National Heart, Lung, and Blood Institute as a first option for long-term insomnia. It addresses beliefs about sleep, the connection between bed and wakefulness, and time spent in bed. A clinician may use a sleep diary to understand your pattern and agree on an individualized schedule. This is more specific than simply turning off screens or relaxing. Treatment can also help with the fear that any poor night will make the following day impossible. Some CBT-I plans adjust the time available in bed. Do not improvise an aggressive sleep-restriction schedule from an article. The American Academy of Sleep Medicine guideline notes that this component needs particular care with safety-sensitive work, excessive sleepiness, bipolar disorder, or seizure conditions. You can ask a primary care clinician or therapist whether they provide CBT-I or can refer you. If anxiety also affects daytime life, ask how care for both problems would fit together. Treating one does not always fully resolve the other. The American Academy of Sleep Medicine recommends CBT-I with multiple components for adults with chronic insomnia. It advises against relying on sleep hygiene alone as treatment. When contacting a provider, ask whether they assess sleep patterns and tailor behavioral treatment, how they monitor daytime sleepiness, and how they adjust the plan for your medical history and work responsibilities.When to ask for help
Make an appointment when sleep problems recur, impair daytime functioning, or lead you to rely on substances to cope. You do not need to wait until a formal diagnostic threshold is met. Bring notes about bedtime, waking, naps, caffeine, medicines, and how you feel during the day.
Mention loud snoring, waking gasping, restless legs, pain, or unusual nighttime behaviors. If you are dangerously sleepy, avoid driving or operating machinery. Very little sleep together with unusually high energy, racing activity, or risky behavior warrants prompt medical assessment.
If distress becomes a crisis or you are thinking about suicide, call or text 988 in the US. SAMHSA provides details about crisis support at https://www.samhsa.gov/find-support/in-crisis. Immediate danger or a medical emergency requires emergency services.
A useful next step tomorrow
Choose a manageable action: arrange an appointment, prepare a short worry note, or review your caffeine timing. You do not have to rebuild your entire routine after one bad night. If worry extends beyond sleep, the Anxiety Test, a GAD-7 screening can help you describe symptoms to a clinician. It is a screening, not a diagnosis, and it cannot identify the cause of insomnia.Track the pattern and find support
Use the Sleep Diary to record your pattern and the Insomnia Test (ISI) screening to organize symptoms for an appointment. A screening cannot determine the cause of poor sleep. Explore the psychology concepts hub, learn how classical conditioning can connect a place with alertness, or read about attachment styles if relationship uncertainty drives your worry. The Psychology.com therapist directory can help you find a licensed professional to contact. Ask directly about training in CBT-I and experience with anxiety-related sleep problems.Key takeaways
- CBT-I is usually the first treatment option for long-term insomnia. Source: NHLBI, Insomnia: Treatment.
- Stimulus control includes going to bed when sleepy and getting out of bed when unable to sleep. Source: NHLBI, Insomnia: Treatment.
- Sleep hygiene alone is not recommended as the sole treatment for chronic insomnia. Source: Edinger and colleagues, American Academy of Sleep Medicine clinical practice guideline.
- Alcohol can make sleep lighter and increase nighttime waking even when it initially makes falling asleep easier. Source: NHLBI, Insomnia: Treatment.
Need help with nighttime anxiety?
Find a licensed therapist who works with anxiety and ask whether they offer CBT-I or sleep-focused referrals.
Cite this source
Psychology.com. (2026, September 15). Can't Sleep Because of Anxiety? What Helps Tonight. Psychology.com. https://psychology.com/concepts/anxiety-cant-sleep
Frequently asked questions
What can I do if I can't sleep because of anxiety?
If anxiety keeps you awake, set aside problem-solving and reduce stimulation. Write a brief reminder of anything you need to handle tomorrow. If lying in bed becomes frustrating, try a quiet activity in low light and return when sleepy. These steps can reduce sleep-related struggle; recurring insomnia deserves assessment and discussion of CBT-I.
Why does anxiety get worse at night?
Anxiety may feel stronger at night because fewer distractions leave more room for worries. Watching the clock and predicting how badly tomorrow will go can add fear about sleep itself. Nighttime worry can also coexist with other sleep problems. Discuss persistent symptoms, snoring, gasping, medication changes, or daytime impairment with a clinician.
Can anxiety journal prompts help me sleep?
Anxiety journal prompts can help you put worries into words before bed. Try writing what concerns you, what is within your control, and the next action you can take during the day. Keep the exercise brief if it fuels rumination. Journaling is a coping aid; ongoing insomnia may need structured care.
What is sleep restriction therapy, and can I do it myself?
Sleep restriction is a CBT-I component that adjusts time in bed using your sleep pattern. It can initially increase sleepiness and requires particular care with bipolar disorder, seizure conditions, or safety-sensitive work. Ask a trained clinician about an individualized plan. Avoid imposing an aggressive schedule from a worksheet or article.
When should I get help for anxiety and insomnia?
Seek help when sleep problems recur, affect daytime functioning, or lead you to rely on alcohol or sedating substances. A clinician can assess anxiety alongside other possible causes and discuss CBT-I. Very little sleep with unusually high energy or risky behavior warrants prompt medical assessment. Avoid driving when dangerously sleepy.
Does melatonin help if I cannot sleep because of anxiety?
Melatonin is not an established treatment for insomnia, according to NHLBI, and taking it does not address every cause of nighttime wakefulness. Supplements can have side effects and interact with health conditions or medicines. Ask a clinician or pharmacist before adding a sleep product, and discuss recurring anxiety and sleep problems with a clinician.
Related concepts
References
- National Heart, Lung, and Blood Institute. Insomnia: Treatment. nhlbi.nih.gov
- National Heart, Lung, and Blood Institute. Insomnia: Living With Insomnia. nhlbi.nih.gov
- World Health Organization. Doing What Matters in Times of Stress. who.int
- National Institute of Mental Health. Generalized Anxiety Disorder: What You Need to Know. nimh.nih.gov
- Edinger JD, et al. Behavioral and psychological treatments for chronic insomnia disorder in adults: an American Academy of Sleep Medicine clinical practice guideline. pmc.ncbi.nlm.nih.gov
- Substance Abuse and Mental Health Services Administration. Crisis Help: Suicide, Mental Health, Drug, and Alcohol Issues. samhsa.gov