Therapist Tips for Calming Anxiety Before Bed (That Actually Work)
You’ve watched every video, read every blog, followed every anecdotal piece of advice and still you can’t sleep.
You turn off your phone. You sip herbal tea. Maybe you’ve even tried melatonin or white noise. And still, there you are lying in bed wide awake, and your thoughts are still racing. You roll over to look at the clock and another hour has passed, this elevates your heart rate further. It’s a vicious cycle. Why does it feel like everyone else can easily wind down for the night but you’re so wound up?
Well it turns out your not alone, in a recent online by Ledger they estimated that over half of Canadians report having difficulty falling or staying asleep. They stressed the impact of physical and mental health issues on the disturbance of sleep but stressed that good quality sleep should be prioritized.
Anxiety can be a huge factor for sleep disturbances. Bedtime is triggering, the quiet, stillness of night can activate the discomfort we spend all day trying to outrun. Turns out its not the quality of your mattress or pillow its your nervous system thats stuck in overdrive.
So how do we prioritize good sleep when we’ve ride everything? Good news there is a way to reclaim your nights and they’re not a quick fix, they’re therapist backed tools that work.
Why Quick Fixes Fail: What Your Brain Needs When It’s Stuck in Hyperarousal
Anxiety-related sleep struggles aren’t usually about sleep itself. They’re about hyperarousal. This is when your brain and body can’t properly switch from “go” to “rest.”
This happens when:
Your nervous system is on high alert from chronic stress or past trauma
You get stuck in cycles of overthinking
You’ve never learned how to slow down without feeling guilt or fear
In this state, the typical sleep hygiene tips like limiting caffeine or screens are not enough. That’s where therapy-informed tools come in.
What Therapists Recommend: Grounding, Guided Imagery, and Journaling
Therapists who specialize in anxiety and sleep disturbances often focus on nervous system regulation. Here are a few go-to techniques that help transition you from anxiety to calm:
Guided Imagery
Guided imagery helps your brain shift focus away from intrusive thoughts and towards something soothing and safe. Imagining yourself in a peaceful place, listening to a claiming nature sounds or a therapist-recorded visualization. Imagining yourself in calmer environment can coax your nervous system into relaxation.
Grounding Techniques
Grounding can help you reconnect with the present when your thoughts are spiraling. A popular method is the 5-4-3-2-1 method:
5 things you see
4 things you can touch
3 things you hear
2 things you smell
1 thing you taste
Journaling
Never underestimate the power of jotting your thoughts down on paper. Writing down your worries before bed externalizes them so its not spinning around in your head all night. Often times therapists will recommend keeping a journal next to your bed to dump out all the thoughts, no pressure, no proper punctuation or structure just a space to release.
Therapy as a Foundation: Addressing the Root, Not Just the Symptoms
While tools like guided imagery and grounding are helpful, they work best when paired with something deeper: ongoing therapy.
Anxiety-related insomnia is rarely just about bedtime its about what’s keeping you on edge all day. Thats where therapy comes in to uncover the root causes:
Unresolved trauma or stress
Perfectionism or people-pleasing patterns
Burnout
Never ending fear-based thought cycles that
A licensed therapists can help you identify triggers, shift thought patterns, and create coping strategies that work for your specific life. No more one size fits all model. Once the days become regulated your nights will follow.
Putting It All Together: A Sample Nightly Routine Built by Therapists
Here’s what a therapist-informed bedtime routine might look like:
7:00 PM — Light dinner, dim lights
8:00 PM — Begin to slow down on stimulus: no emails, intense shows, or doomscrolling
8:30 PM — Gentle stretching, yoga and or breathing techniques to release tension
9:00 PM — Journaling to process the day and release mental load
9:15 PM — Guided imagery or calming playlist
9:30 PM — In bed with a book, soft lighting
10:00 PM — Lights out
Keep in mind this is just a sample, even if you had you’re own routine prepared for you you dont have to follow everything perfectly. The ultimate goal was to create rhythm that signals safety and consistency.
Ready to Prioritize your Sleep with Methods that actually work.
If you’re tired of constantly running on overdrive, and you’ve exhausted all the tips online then its time to try something that is proven to work.
It’s not a quick fix or a gimmick, it requires vulnerability and work. But with a safe and supportive psychotherapist you can get to the root of the issues during the day time to translate into a restful nighttime.
If you’re ready to make the change book a complimentary 15-minute consultation or full appointment with us at Healing Voices Psychotherapy today.
