How to Sleep when You Have Anxiety

Three Methods:Avoiding CaffeineAddressing Your AnxietyUsing Music/ASMR

If you have anxiety, sometimes it is hard to sleep at night. You might be afraid of something, or worried about something. Some steps for relaxation can help you calm down to fall asleep.

Method 1
Avoiding Caffeine

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    Before you go to bed, make sure not to eat lots of sugary foods such as candy. If you're going to eat sweets, be sure to eat it earlier in the day.
  2. Image titled Sleep when You Have Anxiety Step 2
    Only drink one or two cups of coffee or caffeinated tea a day, and drink it early in the day. A way to avoid caffeine before bed is to drink non-caffeine herbal teas, because most herbal teas contain no caffeine.
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    Drink a cup of herbal tea before you go to sleep. "Sleepy Time" is a good tea to drink before bed, and it comes with a couple of different flavors. "Tension Tamer" is also another variety.

Method 2
Addressing Your Anxiety

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    Think about what makes you anxious. Maybe you're worried about a school test tomorrow, or maybe you have some bills you're having a hard time paying.
    • Are you afraid of something? You could be afraid of monsters, or murderers, or something silly of that sort.
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    Try to put it out of your mind. Once you've figured out what makes you anxious, it's time to stop thinking about it. Think to yourself, "That test is tomorrow, so I don't have to worry about it right now." If you're afraid of monsters, you can always hold onto a stuffed animal, as silly as that may sound. If you're afraid of robbers or murderers breaking in, lock your windows and doors to feel safe.
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    Distract yourself. There's several things that you can do to keep your mind off of it. Try reading a book or watching a movie. You could play a game on your phone. Some fun games to play are "Alice Ninja" or "Flappy Bird." They're easy to play, but they're challenging, so you won't think about what's bothering you. You could also write about your anxieties in your diary or journal to get it off your chest.
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    Talk to someone about your problem. If you're married, talk to your spouse. If you're a kid or teen, talk to your parents. Family will usually be willing to help you.

Method 3
Using Music/ASMR

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    Listen to music on your cell phone, MP3 player, iPod, radio, etc. Try not to listen to the music too loud, because that will defeat the purpose. Try some classical music. Or, if classical music isn't your thing, try a gentle song with happy lyrics.
    • Christian music has some inspirational lyrics, and most of it is quiet.
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    Listen to ASMR. ASMR stands for Autonomous Sensory Meridian Response, which is a sensation that can help many people relax. There's a lot of different types of ASMR 'triggers'. The sounds can be paper crinkling, gum chewing, hair brushing, whispering, and thousands of other sounds. There's hundreds of channels on YouTube dedicated to ASMR. Find one that works the best for you.
    • ASMR doesn't work for everyone, however. Some people can find it somewhat disturbing.


  • If you're a Christian, you could try praying about your anxiety. God likes to hear from you.
  • Make sure to go to sleep at a reasonable time. Don't go to bed too early, or too late either. 10:00 is usually a good bedtime.


  • If your anxiety gets too serious, talk to your doctor or a psychologist, counselor, or psychiatrist. They can give you advice about stopping it, or prescribe medication to help you relax and/or sleep.

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Categories: Better Sleeping