Can't sleep because of anxiety? Why your mind races at night and what helps

You're exhausted all day, but the moment your head hits the pillow your mind starts racing: the work deadline, the energy bill, the thing you said to your sister. If anxiety keeps you awake, you're not alone, and there are practical ways to help your body and mind settle at night.

Why anxiety keeps you awake

To fall asleep, your body needs to feel safe enough to switch off. Anxiety does the opposite: it activates your stress response, raising your heart rate, tensing your muscles and making your mind scan for problems. That is helpful if there is a real threat, but not at midnight when you are trying to rest.

For instance, a student in Cardiff during exam season might lie awake running through revision topics until the early hours, then struggle through the next day. Keeping a notepad by the bed to jot down worries, switching off screens an hour before bed and getting up at the same time each morning can gradually help sleep return to a steadier pattern.

Night-time is also when worries get louder. During the day there are distractions; in a dark, quiet bedroom there is nothing else for your mind to do. Small concerns can feel huge, and thinking about them rarely leads to a solution at that hour.

Then there is the worry about sleep itself. After a few bad nights, many people start to feel anxious about going to bed, which keeps the body alert and makes sleep even harder. Over time the bed itself can become linked with lying awake.

How poor sleep and anxiety feed each other

When you are short on sleep, the part of your brain that handles emotions becomes more reactive and it is harder to keep things in perspective. Everyday stresses feel bigger, which makes you more anxious, which makes the next night harder. You might recognise some of these signs:

• taking a long time to fall asleep because your thoughts won't settle;
• waking in the night or very early and not being able to get back to sleep;
• waking with a racing heart or a sense of dread;
• feeling tired, irritable and on edge during the day;
• relying on extra caffeine to get going, then feeling jittery in the evening.

The good news is that improving either side of the cycle tends to help the other. Better sleep eases anxiety, and calming anxiety improves sleep.

Habits that help you sleep

These are the kind of everyday habits the NHS recommends for better sleep. They are simple, but they work best when you keep them up for a few weeks.

1. Keep regular hours. Get up at the same time every day, even after a bad night and at weekends. A steady wake-up time is one of the strongest signals for your body clock.
2. Build a wind-down routine. Spend the last 30 to 60 minutes before bed doing something calm, such as a warm bath, reading or gentle stretching.
3. Put screens away. Phones and laptops keep your mind busy. Leave them outside the bedroom if you can.
4. Make your bedroom sleep-friendly. Dark, quiet and cool works best for most people. Consider blackout curtains, an eye mask or earplugs.
5. Watch caffeine and alcohol. Avoid caffeine from the afternoon onwards. Alcohol may help you nod off but tends to disturb sleep later in the night.
6. Be active in the day. Regular exercise helps sleep, but finish vigorous workouts a few hours before bed.
7. Avoid long naps. If you must nap, keep it short and early in the afternoon.

What to do when your mind is racing at night

When you are lying awake with anxious thoughts, these steps can help you settle:

• Get up if you can't sleep. If you have been awake for around 20 minutes, get out of bed and do something quiet in dim light until you feel sleepy. This helps your brain link bed with sleep rather than worry.
• Stop clock-watching. Turn the clock away. Calculating how much sleep you have left only adds pressure.
• Empty your head onto paper. Keep a notebook by the bed and jot down any worries or tasks, so you know they will still be there in the morning.
• Breathe slowly. Breathe in through your nose for four counts and out through your mouth for six. A longer out-breath helps your body calm down.
• Relax your body. Starting at your feet, gently tense each group of muscles for a few seconds and then let go, working up to your face.
• Aim for rest, not sleep. Trying hard to sleep usually backfires. Telling yourself that resting quietly is enough often takes the pressure off.

If the same worries come round every night, our guide on how to stop overthinking has techniques, such as a daily worry slot, that can quieten them before bedtime.

When to see your GP about insomnia

Most people have the odd bad night. See your GP if:

• changing your sleep habits hasn't worked;
• you have had trouble sleeping for months;
• it is affecting your daily life, work or relationships, and you are struggling to cope;
• you often feel anxious, panicky or low.

Your GP can check for anything that might be affecting your sleep and talk about treatment for anxiety. For long-term insomnia, the recommended first treatment is cognitive behavioural therapy for insomnia (CBT-I), a structured, short-term programme that changes the habits and thoughts that keep you awake. It is sometimes offered as a digital programme. In England you can also refer yourself to NHS Talking Therapies for help with anxiety. If you feel unable to cope, ring Samaritans free on 116 123, day or night, text SHOUT to 85258 or call NHS 111. In an emergency, call 999.

Frequently asked questions

Keep reading

Mood

Waiting for NHS mental health support? How to get help and look after yourself in the meantime

Stress

Money worries and anxiety: coping with cost-of-living stress in the UK

Mood

Feeling lonely at Christmas: how to get through the festive season in the UK