Can’t Sleep Because of Anxiety? Learn More About the Anxiety–Sleep Cycle
If you’ve ever found yourself lying awake worrying, only to feel more anxious after a poor night’s sleep, you’re not alone. Anxiety and sleep can be closely connected, sometimes creating a frustrating cycle.
We commissioned research which found that 41% of UK adults believe their anxiety and sleep problems feed into one another, while almost half (48%) say poor sleep leaves them feeling more anxious the following day.[i]
For some, sleep anxiety starts before they even get into bed. More than a third (36%) worry about not being able to sleep, while 28% regularly delay bedtime because they expect to lie awake worrying.[i]
So, why can anxiety make it difficult to sleep, and what can you do when worrying at night is keeping you awake? In this blog, we explore the anxiety–sleep cycle and share five simple ways to create a calmer bedtime routine.
Why can’t I sleep when I’m anxious?
Anxiety doesn’t just affect our thoughts – it can affect how alert we feel physically too. When we feel anxious or under stress, the body can enter a heightened state of alertness, sometimes referred to as the ‘fight or flight’ response. While this response is designed to help us react to potential threats, feeling alert or on edge isn’t particularly helpful when we’re trying to wind down and sleep.
At the same time, an anxious mind can be difficult to quieten. Racing thoughts, replaying conversations or running through tomorrow’s problems can make it harder to switch off, fall asleep or stay asleep during the night.
This is where the anxiety–sleep cycle can take hold. Poor sleep can make everyday stresses feel more difficult to manage the following day, while worrying about whether you’ll sleep that night can become another source of anxiety as bedtime approaches. Before long, it can feel like a difficult cycle to break.
If this sounds familiar, there are some simple steps you can take to help create a calmer sleep routine:
1. Create a buffer between your day and bedtime
Going straight from a busy day into bed may not give you much opportunity to unwind. Try creating a 30–60-minute ‘buffer zone’ before bedtime where you step away from emails, scrolling, life admin and anything else that keeps your mind busy.
Use that time for something you genuinely find relaxing. That might be reading a few pages of a book, listening to calming music, having a warm bath or simply sitting down with a cup of tea.
2. Get your worries out of your head and onto paper
If your thoughts seem to get louder as soon as your head hits the pillow, try a quick ‘brain dump’ before bed.
Spend a few minutes writing down whatever is occupying your mind – whether that’s tomorrow’s to-do list, something you need to remember or a worry you keep returning to. You don’t need to solve everything there and then; the idea is simply to put it somewhere other than your head for the night.
3. Find your own sleep cues
A calmer bedtime routine doesn’t need to be elaborate. A few simple, consistent habits can help create a clear distinction between the busy part of your day and the time you set aside for sleep.
You could dim the lights, put your phone away, read, listen to calming music or have a warm bath. Try to keep your bedtime relatively consistent too. The important thing is finding a routine that feels relaxing and realistic enough to stick to.
4. Stop trying so hard
If you’re lying awake, checking the clock and calculating how many hours you have left before morning is unlikely to make bedtime feel any more relaxing.
Try turning the clock away, keeping your phone out of reach and shifting your focus from ‘I need to fall asleep now’ to simply giving yourself permission to rest. You can’t force yourself to fall asleep, and putting pressure on yourself to achieve the ‘perfect’ night can give you one more thing to worry about.
5. Consider a traditional herbal remedy
Out of the 752 respondents, our research found that more than half (53%) of UK adults would prefer to use herbal or natural remedies which can be used to support their sleep.[i]
One option is valerian root, a herb that has been used traditionally for centuries to support sleep. Valerian root is the active ingredient in Kalms Night One-A-Night, which can be used to relieve temporary sleep disturbances.
For more information about the Kalms Night range, click here.
Breaking the anxiety–sleep cycle isn’t about achieving perfect sleep every night, instead, focus on small, manageable changes that work for you. And remember: one restless night doesn’t mean the next one will be the same.
[i] Day-to-day Anxiety Survey. Nationally representative survey conducted by Censuswide involving 2,000 UK respondents aged 18+. Commissioned by Kalms Herbal Remedies. February 2026.
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Posted by Elizabeth Hughes-Gapper
28th September 2026
