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Restful Mind, Peaceful Heart: Navigating Anxiety-Related Sleep Concerns
- Jessicah Walker Herche, PhD, HSPP
- Aug 10
- 4 min read
It is quite common for an anxious client to come to therapy with sleep concerns. Often, anxiety interferes with restful sleep, which in turn leads to increased anxiety symptoms because of sleep deprivation. Some people have a difficult time falling asleep and report that, as soon as their head hits the pillow, racing thoughts zoom around in their mind. Others report waking up in the middle of the night and not being able to return to sleep due to myriad thoughts, intrusive or otherwise, that will not turn off. And then there are those who feel as if they barely sleep at all because they struggle to fall into a deep sleep. Any type of anxiety-related sleep concern can generate a negative circuit of sleeplessness, stress, and worry.
Committing to healthy sleep habits can help reduce anxiety-related sleep concerns, although it is important to seek professional help if you need support in managing sleep issues.
Our sleep routine begins long before our head hits the pillow.
Daytime Habits That Can Affect Your Sleep
Caffeine has a 6-hour half life. That energy drink you drank around 3pm to help you rock out the last few hours of work…you may still be feeling amped up several hours later because of caffeine’s 6-hour half life.
Alcohol can interfere with REM sleep and overall sleep quality. The glass (or two) of cab sav at dinner, which was oh so good, might make you feel drowsy and put you to sleep earlier than you intended. But you just might have lousy sleep the rest of the night and wake up feeling unrefreshed. This is because alcohol blocks REM sleep, which is considered the most restorative type of sleep.
Blue light from screens (phones, tablets, laptops) can suppress melatonin, the hormone that helps regulate sleep, especially with prolonged or close-up exposure. For many people, this makes it harder to fall asleep. Limiting screen time for 1–2 hours before bed or using blue-light blocking glasses can help.
However, for others, calming screen-based activities—like watching a favorite show or listening to a soothing podcast—can signal safety and relaxation. If screens help you unwind, choose low-stimulation content, dim the brightness, and maintain some distance (like watching TV from across the room rather than scrolling on your phone in bed).
Spicy food, intense exercise, and horror films. What do these three things have in common? Well, they might be making it difficult for your body to feel calm and fall asleep at night. These are a few of our favorite things, but sadly they also might be getting in the way of sleeping well. If at all possible:
Avoid intense workouts a couple of hours before bedtime.
Avoid watching startling movies, listening to scary podcasts, or reading frightening books right before bedtime.
Avoid foods that cause indigestion (e.g., spicy food, citrus fruit, coffee, etc.) if this is a problem for you.
Reaching a goal isn’t just about removing barriers. It’s also about adding what helps you get there.
Building a Sleep Routine That Supports Better Rest
Try incorporating some of these suggestions into your sleep routine:
Use a weighted blanket.
Exercise earlier in the day.
Experiment with herbal teas - such as chamomile, passionflower, valerian, lavender, and lemon balm - or essential oils to find which one makes you sleepy.
Go to sleep and wake up around the same time (plus or minus an hour) every day, even on the weekends.
Get natural light exposure in the morning and spend time outdoors around sunset to help support your circadian rhythms.
Consider discussing with your physician adding supplements that encourage restful sleep (e.g., magnesium, valerian, GABA, melatonin).
Track your sleep with wrist or ring wearables or other sleep-supportive devices to better understand your sleep length and quality.
Practice progressive muscle relaxation strategies or mindfulness as part of your consistent bedtime routine.
These environmental changes might help too:
Make your bedroom dark by tightly closing the blinds or curtains.
Consider using black-out curtains in the room you sleep.
Turn on a fan to keep the temperature of your bedroom cooler.
Set the thermostat to automatically create a cooler temperature during your sleeping hours.
Use a white noise machine in your bedroom to block noise.
If you’re awake for more than 15–20 minutes, try not to stay in bed.
Lying awake for long periods can teach your brain to associate your bed with wakefulness rather than rest. Instead, get up and do something calming in low light—like reading a physical book or listening to soft music. When you feel drowsy, return to bed and try again.
Ready to Reclaim Restful Sleep?
If falling or staying asleep feels stressful—or if the pressure to “get enough sleep” is creating more anxiety—therapy can help you understand what may be keeping your mind and body on alert and develop a healthier relationship with sleep.
At Cadence Psychology Studio, we support adults who want greater emotional clarity, healthier relationships, and more sustainable ways of moving through life’s challenges.
We offer in-person therapy in Fishers, Indiana, and online therapy throughout Indiana and PSYPACT-participating states.
Call or text us at (317) 747-0574 to schedule your first session, or use our online scheduler to book a session now.
*Please note: If you struggle with chronic insomnia or other complex sleep issues, see a sleep specialist. You are worth getting good sleep.
About the Author
Jessicah Walker Herche, PhD, HSPP, is a counseling psychologist and founder of Cadence Psychology Studio, a therapy practice in Indiana. She specializes in working with high-achieving adults and couples to navigate trauma, anxiety, and relationship challenges, offering care that is both clinically grounded and deeply relational.
Disclaimer: The information provided on this blog is for educational purposes only and is not intended to replace professional psychological care, professional medical advice, diagnosis, or treatment.
