Strategies to Conquer Sleeplessness and Find Rest

If anxiety or racing thoughts keep you up, you’re not alone. As a virtual therapist specializing in anxiety and depression, I’ve seen how sleeplessness can make mental (and physical) health issues worse. Here are several simple, science-backed strategies to help you drift off and wake up refreshed-plus a bonus authentic picture of me, fast asleep doing my favorite bedtime activity: reading!

1. Brain Dump Journaling

Clear your mind before bed with a brain dump. Grab a notebook and jot down every thought-worries, to-dos, or random ideas-without judgment. This releases mental clutter, easing anxiety that fuels sleeplessness. Try it 15 minutes before bed for a calmer mind.

2. Sip Chamomile Tea

Chamomile tea isn’t just cozy; it’s a natural sleep aid. Studies show its compounds can reduce anxiety and promote drowsiness. Brew a cup 30 minutes before bed, pair it with a quiet moment, and let the warmth signal rest to your body.

3. Practice Breath Work

Breath work, like the 4-7-8 technique, can slow your nervous system (we know that a longer exhale than inhale will activate the parasympathetic nervous system). Inhale for 4 seconds, hold for 7, exhale for 8. Repeat four times. I teach clients this in virtual sessions to quiet anxiety-driven sleeplessness-it’s like a lullaby for your brain. Many people also like this specific breathwork that I share to activate parasympathetic nervous system by Soma Breath.

4. Create a Bedtime Routine

A consistent routine cues your body for sleep. Try dimming lights, reading, or gentle yoga an hour before bed. Stick to the same time nightly-routine reduces the stress that 34% of therapy clients cite as a sleep disruptor.

5. Take a Hot Bath

A hot bath 1–2 hours before bed lowers your body temperature afterward, signaling sleep. Add Epsom salts for muscle relaxation. Add essential oils lie lavender and chamomile to boost that relaxation effect. It’s a self-care ritual that soothes both body and mind, perfect for easing depression-related restlessness.

6. Don't eat late, heavy meals

Aim to have your last meal several hours before you go to bed - if your body is digesting your food it isn't focusing on all of the other healing mechanisms that happen when you sleep.

ME, captured candidly by my dear husband, still holding my kindle but having fallen asleep

7. Limit Screen Time

Blue light from screens messes with melatonin, your sleep hormone. Power down devices an hour before bed or use blue-light glasses. This small shift can make a big difference. Ready to sleep better and feel lighter? These strategies are a start, but if sleeplessness or anxiety feels overwhelming, I’m here to help. Book a free 15-minute phone consultation today!