Anxiety Before Bed

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If you have had repeated nights of poor sleep, your brain can develop conditioned arousal - it learns to associate bedtime with stress. The mere act of brushing your teeth or getting into pyjamas can trigger anxiety because your nervous system anticipates another difficult night. This creates a frustrating cycle: anxiety about sleep causes poor sleep, which causes more anxiety.

What to Do Right Now

1Delay bedtime by 20 minutes and do something calming. Going to bed anxious reinforces the pattern.
2Dim all lights an hour before bed to signal your brain that wind-down has begun.
3Do a progressive muscle relaxation sequence starting from your feet.
4Remind yourself that one bad night of sleep is not dangerous - your body will recover.

Try This: Progressive Muscle Relaxation

1.Curl your toes tightly for 5 seconds, then release.
2.Tense your calves for 5 seconds, then release.
3.Work upward: thighs, belly, fists, arms, shoulders, face.
4.Notice the contrast between tension and relaxation in each area.

Longer-Term Fixes

Build a consistent pre-sleep routine your brain can recognise as safe.
Use your bed only for sleep - no working, scrolling, or watching TV in bed.
If conditioned insomnia persists, CBT for insomnia (CBT-I) is the gold standard treatment.

Frequently Asked Questions

Why do I dread going to bed?

Repeated poor sleep can create conditioned arousal, where your brain associates bedtime with stress. Breaking this pattern requires rebuilding positive associations with your bed and sleep environment.

What is CBT-I?

Cognitive Behavioural Therapy for Insomnia is a structured program that addresses the thoughts and behaviours perpetuating poor sleep. It is more effective than sleeping pills for long-term results.

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