← ALIVIA BlogCan't sleep because of anxiety? 7 habits for better sleep tonight
ALIVIA Team · Updated October 8, 2026
When your mind will not slow down at bedtime, sleep slips away, and being tired makes anxiety worse. You can break the loop with small habits. This guide is informational and does not replace medical or psychological care.
7 habits for tonight
1. Keep a regular bedtime and wake-up time, even at weekends.
2. Cut caffeine from the afternoon and go easy on alcohol.
3. Put screens and news away for 30 minutes before bed.
4. Write down worries and tomorrow's to-do list before you get into bed.
5. Do a wind-down routine: a warm shower, gentle stretching, light reading.
6. Try slow breathing in bed: in for 4, out for 6 to 8, for several minutes.
7. Keep your room cool, dark and quiet.
If you wake in the night
Avoid checking the time. If you are awake after about 20 minutes, get up, go to another room with soft light and do something calm until you feel sleepy, then return to bed.
When to get help
If sleep problems last for weeks, affect your days or come with strong anxiety or low mood, talk to a doctor or mental health professional. If you feel you can't go on or you are thinking about harming yourself, don't wait: contact your local emergency number right away, go to the nearest emergency room, or find a helpline for your country at findahelpline.com.
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→ How to stop overthinking: 7 ways to calm a racing mind→ Box breathing for anxiety: how to do it step by step→ How to calm anxiety fast: 5 techniques you can use right nowThis article is for information only and does not replace care from a health professional. If you are going through a very hard time, please seek professional help.