How to Break the Cycle of Insomnia Caused by Anxiety
In today’s world, many of us are hustling to juggle work, side gigs, and 1099 projects. The flexibility of “being your own boss” sounds great on paper, but there’s a hidden downside: without a steady routine, our days (and nights) can become unpredictable. That lack of structure, combined with everyday stress, often feeds into the vicious cycle of anxiety and insomnia.
If you’ve ever found yourself lying awake, thoughts racing, and watching the time tick later and later, you know how frustrating it can be. The good news? With some mindful changes, you can train your body and brain to wind down more effectively and break the cycle. Here are a few tips to get started:
1. Set a Consistent Bedtime Routine
Pick a time to start your bedtime routine—and stick to it. Even if you’re not tired yet, the simple act of changing into pajamas, dimming the lights, and doing your nightly rituals (like brushing your teeth or skincare) sends your body a signal: it’s time to rest. Over time, your brain will associate these cues with sleep, so try not to deviate from your routine for at least three weeks — research shows consistent nightly routines can significantly improve sleep quality within that timeframe (Mindell et al., 2009).
2. Limit Screen Stimulation
Our devices keep our brains on high alert long after we should be winding down. We all know that blue light filters can help by reducing the wavelengths that interfere with melatonin, but have you tried switching your phone to grayscale mode in the evening? The dull, colorless screen reduces the sensory input your eyes and brain are taking in, and it makes scrolling feel far less stimulating. Even better—set a cutoff time when you stop using screens altogether to give your mind a real chance to settle.
3. Create a Calming Environment
Small changes in your space can make a big difference. Dim your lights as bedtime approaches. Try a sound machine or simple rain sounds from a streaming app to quiet racing thoughts once you’re in bed. These background sounds can act like a soft blanket for your mind, giving it something soothing to focus on instead of your worries.
4. Soothing Drinks and Natural Supplements
Another way to signal to your body that it’s time to unwind is through soothing teas or herbal drinks. Chamomile, lavender, and valerian root teas are popular options that many people find calming before bed. Some natural supplements, like magnesium, may also support relaxation and help with sleep quality. Keep in mind, though, that everyone’s body reacts differently, and some supplements can interact with medications or medical conditions. Always check with your doctor or pharmacist before adding new herbs or supplements to your routine.
5. Try Guided Relaxation or Bedtime Stories
Meditation apps often have bedtime story or guided relaxation features designed to help your brain transition into sleep. If lying in silence feels impossible because your thoughts won’t stop, letting someone else “carry” your attention with a calming voice can ease you into rest.
6. Protect Your Sleep Like an Appointment
Think of your sleep as an essential part of your job, not a luxury. Without it, your productivity, creativity, and mental health suffer. Whether you work a 9–5 or build your schedule around projects and side hustles, protecting a consistent sleep window is one of the most powerful ways to keep anxiety and insomnia in check.
Bottom line: Anxiety and insomnia often reinforce each other, but you can break the cycle by building rituals that signal safety and rest to your body. You don’t have to overhaul your entire life—small, consistent steps add up to better sleep and calmer nights.