10 Hacks to Deal with insomnia and Nighttime Anxiety
As an anxiety and OCD therapist, on of the chief complaints I hear from my clients is about insomnia or poor quality sleep. In this blog I share therapist approved hacks to deal with insomnia, poor quality sleep and nighttime anxiety.
– Relax the Body First
For individuals struggling with anxiety, OCD, and insomnia, even those with PTSD or frequent nightmares, PMR can help the nervous system shift out of hyperarousal so effectively that many fall asleep before finishing the exercise.
– Create Rituals That Signal Sleep
Warm milk + small carb snack (oat biscuit or toast) to boost melatonin and signal bedtime.
Dim lights an hour before bed — switch to warm lamps or candles to help melatonin rise.
– Breathe Your Way to Calm
Use 4-7-8 breathing (inhale 4, hold 7, exhale 8) to calm the nervous system and promote sleep
–Cool the Core
Cool the core: Take a warm shower before bed, then let your body cool naturally and keep the bedroom around 68°F.
–Protect Deep Sleep
Stop caffeine after 12 p.m. to prevent it from lingering and disrupting deep sleep.
Skip alcohol before bed — it fragments REM sleep and causes frequent waking.
Reframe:
Reframe sleep anxiety: remind yourself missing a little sleep won’t ruin tomorrow or shorten your life.
Try the cognitive shuffle: list random, unrelated objects (“tree… spoon… mountain… lamp”) to break rumination and trigger dreamlike imagery.
Change the Bedroom Association
Use the bed only for sleep and intimacy — not scrolling or stressing. If awake more than 20–40 minutes, get up, keep lights low, and do something calming until drowsy.
Try a weighted blanket — deep pressure can lower arousal and reduce tossing and turning.
–Build a sleep drive:
In order to build your sleep drive: avoid sleeping in late or taking long naps so you’re naturally tired at bedtime.
–Use Sound to Settle
try pink noise (rainfall) or brown noise (deep hum) to quiet the mind and improve deep sleep
–Get morning sunlight
Expose yourself to natural light within an hour of waking to anchor your circadian rhythm and boost melatonin at night.
–magnesium: helps with tension and with sleep onset and sleep quality. Calm body= calm mind= better sleep quality.
–walnuts, tart cherry juice help produce melatonin. A recent study suggested that consuming 40 mg of walnut a day improved sleep duration and quality.
– Let sleep happen
Create comfort, consistency, and safety instead of forcing sleep — your body will naturally rest.
If you are struggling with anxiety or insomnia in New York , New York City or Florida, contact me to learn more.