Hey, I’m Shubhangi Halande. If you’re reading this, you probably have had trouble sleeping, as I have. Sleep anxiety occurs when your mind races as soon as your head hits the pillow, every sound feels amplified, and 3 AM becomes a recurring nightmare.
I recall times when I would lie in bed and look up at the ceiling, my pulse racing and my mind racing—Did I answer that email? What if I can’t sleep at all? What will I be able to do tomorrow? The more I worried, the harder it was to sleep. I knew I had to interrupt the negative pattern of worrying because it was affecting my well-being.
If your experience sounds similar, don’t worry; you’re not the only one. This experience is genuine, and it can make you feel exhausted. Sleep anxiety can be overwhelming. But here’s the good news: It’s doable. Today, I want to tell you about my struggle and the regimen that eventually helped me get my evenings back.
What is anxiety about sleep?
Before discussing remedies, let’s identify the problem. Individuals experiencing sleep anxiety struggle to fall asleep and worry about not getting enough sleep and dread the prospect of another sleepless night. Your brain is working too hard, thinking that if you don’t sleep right now, tomorrow will be terrible.
My sleep anxiety began when my work became very stressful. Deadlines kept coming, and all of a sudden, my bed, which was supposed to be a haven to relax, turned into a battlefield. I would toss and turn, look at the clock every hour, and fear as the light came up. Does this scenario sound familiar?
When my sleep anxiety became out of control, I hit my breaking point.
After days of not sleeping much, I reached my limit one night. I was so tired that my hands trembled, my mind was cloudy, and I cried out of frustration. At that point, I knew I couldn’t keep ignoring this.
I called a buddy who had also had trouble sleeping. “You can’t make yourself sleep, but you can make the right conditions for it,” she said. That became my mantra.
My Strong Routine to Get Over Sleep Anxiety
1. The Wind-Down Hour (No Exceptions!)
I used to swipe through my phone until my eyes hurt, believing it would “distract” me from my worries. That was a big error. Blue light makes your brain assume it’s sunlight, which makes it harder to sleep.
I now have a rigid 60-minute wind-down routine:
8:30 PM: No more displays. Instead, I read a real book, like light fiction or a biography, to ease sleep anxiety.
9:00 PM: Write in your journal while drinking warm herbal tea, such as chamomile or lavender. I write down all my anxieties so they don’t keep me up at night.
9:20 PM: Take a big breath or stretch gently. Five minutes can make a difference.
2. Making a Place to Sleep
My room was a disaster, and I mean it. I had clothes piled on the chairs, and my work laptop was staring at me from the nightstand. It’s no surprise that my brain linked the place to stress!
I made it a place where you may sleep.
Blackout curtains and a fan for white noise keep it cool and dark.
No Work Allowed: I moved my laptop to another room. I made sure it was out of sight and out of mind to avoid sleep anxiety.
Comfort Upgrade: I bought a weighted blanket, which has made a huge difference in how restless I feel at night.
3. The Rule of 15 Minutes
This is the toughest but most important part: I get up if I don’t fall asleep after 15 minutes. Don’t lie there and spiral. I go to the sofa, read in mild light, and only go back to bed when I’m sleepy.
I didn’t like this approach at first. But over time, my brain learned again that bed means sleep, and not sleeping means worry.
4. Resetting the Morning Light
When a person experiences sleep anxiety, their circadian rhythm can become disrupted. I began receiving sunshine within 30 minutes of waking up to repair it.
Spending even just 10 minutes on my balcony with a cup of coffee was effective. It tells your brain that the day is for being awake and the night is for sleeping.
How This Routine Changed Me in Real Life
Week 1: Still hard, but not as many panic attacks at night.
Month 1: You fall asleep quicker and wake up less frequently.
Now, on most nights, I am able to sleep through the entire night without waking up. And what if I had a horrible night? I don’t make things worse than they are. I tell myself that one night won’t break me.
A buddy of mine said to me lately, “You seem calmer.” That’s the power of dealing with sleep anxiety: it doesn’t simply improve your nights; it changes your days.
Extra tips that worked for me and could work for you
White noise, like the sound of a fan or rain, might help you forget about annoying thoughts.
No Coffee After 2 PM: That “harmless” evening tea was still getting in my way.
The 4-7-8 Breath Trick: Breathe in for 4 seconds, hold for 7 seconds, and then breathe out for 8 seconds. Right away, calm down.
In the end, you are stronger than sleep anxiety.
What you should learn from my story is that while sleep anxiety can be challenging, it is also attainable. It required a lot of trying and failing, being patient, and being kind to myself. It’s alright if some nights are still challenging. Progress isn’t always straight.
But now, I don’t feel scared when I climb into bed. I feel ready. And that change? That’s all there is.
What do you find most difficult about having sleep anxiety? I’d love to hear your tale, so let’s talk in the comments.
Good night,
Shubhangi Halande
