What causes sleep anxiety?

Sleep anxiety happens when worry or stress makes it difficult to fall asleep or stay asleep. For many people, it shows up as racing thoughts at bedtime — replaying the day, worrying about tomorrow, or stressing about not getting enough sleep. Over time, the bed itself can start to feel like a place of pressure rather than rest.

For some, sleep anxiety is closely linked to hypervigilance. When the nervous system stays on high alert, the body struggles to fully relax, even at night. This is especially common for people who have experienced trauma, chronic stress, or environments where they didn’t feel safe resting. The brain learns to stay watchful, making deep sleep feel unfamiliar or unsafe.

Sleep anxiety can also develop from long-held sleep difficulties that began in childhood. Growing up with disrupted sleep, night time fear, inconsistent routines, or stress around bedtime can create patterns that continue into adulthood. Even when life feels calmer, the body may still react as if night time is a threat.

Common contributing factors include stress, anxiety disorders, irregular sleep schedules, excessive screen time, caffeine, and previous experiences with insomnia. These factors can reinforce a cycle where fear of poor sleep keeps the nervous system activated.

5 Tips to Help Ease Sleep Anxiety

1. Create a predictable wind-down routine to signal safety and calm to your nervous system.

2. Reduce stimulation before bed by limiting screens, caffeine, and intense conversations.

3. Practice grounding techniques such as slow breathing or body scans to lower hypervigilance.

4. Reframe bedtime thoughts — remind yourself that rest doesn’t have to be perfect to be helpful.

5. Address underlying stress or trauma with support, as sleep often improves when the root cause is gently worked through.

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