Anxiety and sleep pull on each other. Worry makes it harder to fall asleep, and a poor night's sleep makes the next day feel more anxious. Breaking the cycle doesn't require a perfect routine. It starts with helping your body wind down before you ask it to sleep.
A Sleep Meditation for Anxiety
9-Minute Sleep Meditation for Anxiety. A safe space visualisation to help you feel secure enough to let go. Turn your screen brightness down, press play and put your phone face-down.
Why Anxiety Gets Worse at Night
- Fewer distractions. In the dark there's nothing else to compete with your thoughts.
- Tiredness. A tired mind is less able to put worries in perspective.
- The pressure to sleep. Worrying about not sleeping adds another layer of anxiety.
- The day's stress is still stored in your body: tight shoulders, a clenched jaw, shallow breathing.
A Simple Wind-Down Routine
- An hour before bed: dim the lights and put work away.
- Park your worries: write down what's on your mind and one next step for each.
- Screens off, or at least out of reach, 30 minutes before sleep.
- In bed: five minutes of slow breathing. Try the 4-7-8 pattern on our breathing circle, or breathe in for 4 and out for 6.
- Then a guided meditation or body scan, and let sleep come when it's ready.
More Meditations for Anxious Nights
- Safe Space Visualisation for Deep Sleep (8 min)
- Yoga Nidra for Overthinking and Anxiety (19 min)
- Yoga Nidra for Deep Sleep and Anxiety Relief (26 min)
For sleep sounds with a timer and more sleep guides, visit our sister site, Guided Sleep Meditation, including what to do when you wake at 3am.
If You Wake Up Anxious
Don't check the time. Keep your eyes closed, make your out-breath long and slow, and tell yourself: "I'm just resting." If you've been awake a long time and feel frustrated, get up, do something quiet and dull in dim light, and go back to bed when you feel sleepy.
Meditation can help you relax, but it isn't a treatment for anxiety disorders or insomnia. If anxiety is keeping you awake most nights, or you feel exhausted during the day, please talk to your GP. In Australia, Beyond Blue is on 1300 22 4636 and Lifeline on 13 11 14, any time.
Frequently Asked Questions
Can meditation help with anxiety and sleep?
Yes, for many people. Slowing the breath and relaxing the body calms the stress response, which makes it easier to fall asleep.
Should I meditate in bed?
For sleep, yes. Lie in the position you usually sleep in, and let yourself drift off if it happens. That's a good result.
What if a sleep meditation makes me more anxious?
Try one with a voice to follow rather than silence, focus on sounds instead of your breath, or listen to steady background sound. Stop if it feels like too much.
