Ways to Help Anxiety When You Can’t Sleep

Sleeping is supposed to be one of the natural occurrences in your life, like breathing. Your body is supposed to know how to do it instinctively. Lie down, close your eyes, and drift to sleep. Right? But in the real world of frantic schedules, noisy neighbors, and a mountain of bills, sleep doesn’t always come naturally; sometimes anxiety gets in the way.

Add anxiety, and you’re in for a night of turmoil. Anxiety is the enemy of a good night’s sleep. Your mind races along with your heart. And no amount of warm milk or counting sheep seems to compensate for the constant movie reel playing in your head. The one showing you what your worst fear may look like if it were really to happen (which you’ve convinced yourself will happen). Or replaying that awkward encounter you had last week.

Trying to immediately overcome your battle with anxiety, a battle you’ve likely fought for a long time, isn’t practical. Not at two in the morning. Not when you have an important meeting the next day. But existing, productively, and healthily with your anxiety? Now that’s the way to a better night’s rest.

What can I do about anxiety when I can’t sleep?

So, what can you actually do when it’s the middle of the night and your thoughts just won’t shut up and sleep is playing hard to get?

Start small Start simple. Breathe like you mean it. Not deep, dramatic breaths, just steady ones. In through your nose and out through your mouth. Count them if it helps. Or whisper something calming to yourself like “This will pass,” or lean on your faith with a quick reminder that “God is in control.” Because it will pass and God is in control.

Get out of bed if you need to Seriously. Don’t just lie there staring at the darkness or the numbers ticking away on your clock. Go sit somewhere dim and quiet, wrap yourself up in a fuzzy blanket, and drink water (but not too much).

Write down whatever it is that is buzzing in your head, from your worries to your regrets. Get all of those “to-do” list items and those pesky “what-ifs” out onto paper, where they can’t ambush you in the dark.

Sometimes, a boring podcast or an old audiobook can help you drift to sleep. Listen to something with a familiar voice and no jump scares. It’s good to even listen to something you’ve heard before, so you don’t have to worry about any unknown triggers. Let the monotony wash over you like background noise.

There’s nothing for you to fix or decide, to solve or even think about in those moments, because the narrator is taking the lead. It offers just enough noise to distract the anxious part of your brain while the rest of you starts to relax.

Spend time with God If you can’t sleep due to anxious thoughts, doesn’t it make sense to seek the author of peace and rest? God wants to be there for you to listen to your anxious thoughts and offer comfort and rest for the weary. Read your Bible, pray, and sing praise songs. These connections to the Lord will help to calm an anxious heart.

And if you still don’t fall asleep? Don’t panic. You’ll get through the day. You may be tired, but you will make it through. People have survived worse on less rest. And think about the nice sleep you will have the next night or the power nap you can take after work.

Christian Counseling for Anxiety in Rowlett, Texas

And in the morning light, consider seeking professional counseling in Rowlett, Texas. It’s amazing how talking through your issues and anxieties with a caring professional can help to quiet them, which will be particularly noticeable when you’re trying to fall asleep. A therapist can also help you dig deeper into the root causes of your anxiety and insomnia.

Maybe you’re replaying a trauma on loop in your head. A therapist can help you constructively deal with the emotions surrounding that trauma. Maybe you’re full of regret or anxiety about the future. Your therapist can help you deal with these emotions practically and productively so they don’t ambush you at 2 AM. If there is a physical reason for your anxiety, your therapist can refer you to a medical professional who can help you get back on track.

Though elusive sleep is not ideal, realize that your world will not end. Be kind to yourself in the morning by cancelling something nonessential, eating something nourishing, and allowing yourself a little extra time to get ready. Anxiety might not vanish overnight, but learning to live through it can improve your life (and your sleep).

To learn more or to meet with one of the faith-based counselors in Rowlett, Texas, contact us today at Texas Christian Counseling, Rowlett.