Sleep Schedule for Anxiety

Calm your anxious mind and get better sleep. Personalized schedule recommendations that address racing thoughts and bedtime anxiety.

Anxiety-Focused
Evidence-Based
100% Free

How Anxiety Disrupts Sleep

Anxiety and sleep problems often feed each other, creating a cycle that requires targeted strategies to break.

Racing Thoughts

An overactive mind makes it difficult to wind down at bedtime, with worries and anxious thoughts preventing the mental relaxation needed for sleep.

Physical Symptoms

Anxiety triggers physical responses like increased heart rate, muscle tension, and restlessness that make it harder to fall and stay asleep.

Sleep Anticipation Anxiety

Worry about not being able to sleep creates performance anxiety around bedtime, making sleep problems worse and more persistent.

Anxiety-Specific Sleep Solutions

Our calculator provides targeted strategies to calm anxious thoughts and create a peaceful transition to sleep.

Thought-Stopping Techniques

Learn evidence-based methods to interrupt racing thoughts and worry cycles, including cognitive defusion and mindfulness techniques for bedtime.

Progressive Muscle Relaxation

Systematic tension and release exercises that help reduce physical anxiety symptoms and prepare your body for restful sleep.

Worry Time Scheduling

Designate specific times during the day for processing concerns, keeping worries from intruding on your sleep time.

Calming Bedtime Ritual

Create a consistent, anxiety-reducing routine that signals safety and relaxation to your nervous system before sleep.

Sleep Environment Optimization

Design a bedroom that feels safe and secure, addressing anxiety triggers and creating a sanctuary for peaceful sleep.

Breathing & Meditation Guidance

Specific breathing patterns and guided meditation techniques proven to activate your parasympathetic nervous system for better sleep.

Get Your Anxiety-Calming Sleep Schedule

Our calculator addresses anxiety-specific sleep challenges and provides personalized strategies for peaceful rest.

Thought-stopping techniques
Relaxation protocols
Calming bedtime routine

Takes 2 minutes • Completely free • Anxiety-focused results

Quick Anxiety Sleep Tips

Start reducing bedtime anxiety tonight with these evidence-based techniques.

When Anxious Thoughts Start

  • Use 4-7-8 breathing: inhale 4, hold 7, exhale 8
  • Write worries in a notebook to "put them away"
  • Practice the 5-4-3-2-1 grounding technique

Building Your Calm Routine

  • Set a consistent "worry time" earlier in the day
  • Use lavender scent or calming music
  • Keep a gratitude journal by your bedside