It’s a familiar cycle. You’ve checked off your to-do list, taken a relaxing shower, and are finally ready for some much-needed rest. Yet, your mind has other plans. It starts buzzing with thoughts—tomorrow’s deadlines, today’s conversations, and that nagging feeling that you could have done just a little more.
Hello, anxiety, my old friend.
The relationship between anxiety and sleep is deeply intertwined. We need enough rest to regulate our stress levels, yet when we’re anxious, rest feels impossible. It’s a frustrating, vicious cycle.
While there’s no one-size-fits-all solution, some of these therapist-approved tips could help you ease off the anxiety and put you in a better state of mind for rest tonight.
Do a brain dump
Those racing thoughts keeping you up? Write them down.
Many therapists encourage journaling for anxiety relief as a way to offload mental clutter and process emotions. Writing down your worries, thoughts, or tasks for the next day helps ease overthinking and promotes a sense of control.
To gain further clarity, ask yourself:
Is this problem important or urgent?
Will worrying about it make a difference?
Can I fix it right now?
Will anything bad happen if I wait until tomorrow?
If you struggle with chronic anxiety, working with a professional counsellor or mental health therapist can help you develop personalised strategies to manage overthinking and stress more effectively.
Shift your perspective on anxiety
“Just relax!”—easier said than done, right?
Instead of striving for complete calm, therapists suggest acknowledging that some level of anxiety at night is normal. The goal isn’t to eliminate anxiety entirely but to build a healthier relationship with it.
Rather than seeing anxiety as the enemy, try to view it as your brain’s way of keeping you safe. The key is to recognise anxious thoughts without letting them control your emotions or behaviour.
Seeking guidance from a counsellor in Singapore can help you develop coping skills to navigate anxiety in a healthier way.
Use grounding techniques
Trying to rest when you are feeling somatic symptoms of anxiety, like shallow breathing, quickened heart rate, sweaty palms, and muscle tension, can be difficult. Grounding techniques can help you slow down the racing thoughts and calm your body.
For example, take a moment to divert your attention from the ‘what ifs’ and ‘should haves’ to focus on the things around you, bringing your mind back to the present reality. You could also try a deep breathing technique or some slow yoga poses.
Create a conducive sleep environment
Your environment could be contributing to anxious thoughts – noise from outside, too many notifications popping up on your phone, and your to-do list for tomorrow staring back at you. Help yourself disconnect from these stimuli by turning off notifications and blocking off potential distractions.
Some people also like to set the mood for relaxation by dimming the lights, putting on some soothing music, and using fragrances to calm their senses.
Focus on the process, not the outcome
Sometimes, trying to "force" relaxation only makes anxiety worse. Instead of pressuring yourself and then feeling guilty about not being able to achieve rest, try focusing on low-stress activities that naturally ease your mind.
For example, you can take a jog outside and observe nature around you, or engage in doodling or a colouring book.
Conclusion
Restless nights due to anxiety is very common, and we hope these self-help strategies can help you build a healthier relationship with anxiety and rest, and enjoy better rest.
Speaking to a therapist may also benefit those with more persistent anxiety and anxiety-related sleep issues. An anxiety therapist in Singapore can help you develop effective strategies to manage stress and anxiety through evidence-based techniques such as CBT, mindfulness therapy, or relaxation training, giving you the tools to break free from the cycle of anxiety and sleep struggles.
The key is to be patient with yourself. Rest is not just about doing nothing—it’s about giving your mind and body the care they need.