How to Develop a Healthy Sleep Routine to Combat Anxiety

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You know that feeling when your head hits the pillow… and your brain suddenly decides it’s the perfect time to think about every awkward thing you’ve said since 20015? Or maybe you are able to fall asleep but keep waking up soaked in a panic attack? The reality is, anxiety and sleep have a messy, complicated relationship. And just like any relationship, without a little TLC, it’s likely to get a lot bumpier. On the other hand, building a healthy sleep routine can swoop in like the ultimate relationship counselor but for your mind. We aren’t talking about the boring or typical sleep tips either. It’s all about cozy nighttime rituals and calming self-care, like fidget rings and worry stones, and snore.

The Link Between Anxiety and Sleep (and Why It Goes Both Ways)

Anxiety keeps your nervous system stuck in “on” mode, which makes falling asleep or staying asleep difficult. And without sleep, your anxiety and other mental health symptoms tend to take a turn for the worst as well. It’s a frustrating cycle that can leave you feeling absolutely depleted, and sometimes even completely hopeless. Fortunately, dedicating time to work on your sleep habits by following a healthy sleep routine can break this pattern.

Creating a calm, consistent bedtime ritual helps train your brain to recognize when it’s time to slow down and feel safe. Think of it as a loving nudge to your nervous system: “Hey, it’s okay to rest now.” Whether it’s dimming the lights, sipping herbal tea for anxiety, spinning a fidget ring, cuddling up with self-care items, or using grounding techniques for anxiety, small intentional habits can create the safety your brain craves before bed.

So if you’re stuck in the cycle of anxious nights and groggy mornings right now, know this, you’re going to be okay. We just need to make a few slight changes to give your mind and body the reset they need to feel calm and ready to take on tomorrow.

Creating a Healthy Sleep Routine

Now that we know building a healthy sleep routine is one of the most powerful (and underrated) ways to support your mental health and reduce anxiety, it’s time to get to set some steps! It’s not necessarily always about going to bed earlier, but also creating calming habits that tell your brain, “it’s safe to relax now.”

1. Set a Consistent Sleep-Wake Schedule

Your body loves rhythm. Going to bed and waking up at the same time every day helps regulate your internal clock, which makes it easier to fall asleep and stay asleep. Choose a bedtime that allows for at least 7–9 hours of rest, and stick to it—even on weekends (we know, easier said than done, but it helps!).

Pro Tip: Use calming self-care items like a weighted eye mask, knitted washable weighted blanket, or aromatherapy diffuser to make your sleep space feel inviting and safe.

2. Create a Wind-Down Routine That Works for You

The hour before bed is your golden hour. Consider it your time to shift from go-go-go mode to slow, mindful stillness. And remember, a great healthy sleep routine starts with winding down your nervous system.

Here are a few relaxing ideas:

• Dim the lights and turn off harsh overheads
• Sip a calming herbal tea (like chamomile or lavender)
• Take a warm bath or shower to relax your muscles
• Listen to a calming playlist or gentle nature sounds
• Try journaling to unload any lingering worries

3. Use Grounding Techniques for Anxiety

If your anxiety tends to spike at night, grounding techniques can help anchor you in the present and soothe racing thoughts. Some of our faves:

• Spin your fidget ring: The repetitive motion of spinner rings is rhythmic and soothing, perfect for calming anxious energy.
• Hold a worry stone or crystal: Use your sense of touch to focus on something physical instead of your thoughts.
• 5-4-3-2-1 technique: Name five things you see, four you can touch, three you hear, two you smell, and one you taste.

Keep a little “calm kit” on your nightstand with your favorite anxiety relief tools so they’re within easy reach.

4. Avoid Screens Before Bed (Sorry, TikTok)

We know it’s tempting to scroll “just for a minute,” but screens emit blue light that messes with melatonin (your body’s natural sleep hormone). Plus, all that content? It overstimulates your brain (aka, the opposite of relaxing).

Try powering down at least 30 minutes before bed and swapping your screen for something low-stim, like:

• Reading a book
• Coloring or doodling
• Gentle stretching or yoga
• Breathwork or guided meditation

Bonus: many people find that using a spinning fidget ring or crystals for anxiety while reading or meditating adds an extra layer of calm.

5. Build a Sleep-Safe Environment

Your sleep space should feel like your sanctuary. Here’s how to make it anxiety-friendly:

• Cool, dark, and quiet is the goal: try blackout curtains, a fan, or a white noise machine
• Declutter your space to reduce visual stimulation
• Keep calming self-care items nearby (like a soothing lavender essential oil or a plush comfort item)
• Add soft textures and neutral colors for an extra cozy vibe

If your bedroom feels peaceful, your mind is more likely to follow.

6. Don’t Fight It—Redirect It

If you can’t fall asleep after 20–30 minutes, don’t lie in bed stressing. Instead, get up and do something calming in dim light, such as stretching, write down your thoughts, or use your fidget jewelry to self-soothe until you feel sleepy again.

Forcing sleep often makes anxiety worse, so give yourself grace and gently shift your focus instead.

 

7. Be Mindful of What You Eat and Drink

What you consume in the evening can majorly impact your sleep. A few reminders:

• Avoid caffeine after 2 PM
• Limit sugar and heavy meals before bed
• Stay hydrated, but not overly so (because, bathroom trips)
• Try foods rich in magnesium or tryptophan (like bananas or almonds) if you need a light snack

This also applies to drinking alcohol, as alcohol can upset your sleep cycle and Rapid Eye Movement (REM) sleep.

Consider taking other sleep supplements or cannabis products designed to help you sleep faster and better. They can help you achieve deep sleep and reduce the amount of times you wake up. When choosing cannabis products make sure to choose a trusted provider such as JARS Cannabis Iron River, which offers quality and safe products. 

8. Practice Self-Compassion Over Perfection

Here’s the truth: you don’t have to get it perfect every night. Life happens. Some nights will feel restful, others won’t and that’s okay.

The most important thing is consistency and kindness. Your body will adapt over time if you treat it with patience and care. And remember, every small habit you build brings you closer to more peaceful sleep (and fewer 2 AM overthinking marathons).

Final Thoughts on a Healthy Sleep Routine

So tonight, skip the doom-scroll. Spray some lavender, wrap yourself in a cozy weighted blanket, spin your fidget ring, and tell your brain, “We’ve done enough for today.” You deserve rest. You deserve peace. And sleep is one of the kindest gifts you can give your anxious mind.

While occasional sleepless nights are common, chronic sleep deprivation is alarming and potentially harmful to your health. If you’re still struggling to get quality sleep even after following the tips above, it is best to seek help from a healthcare professional. These experts can determine the underlying reasons why sleep is elusive for you and create a plan to mitigate them. They can recommend treatments, therapies, or medications that can improve your sleep and effectively manage your anxiety.