Everyone would like to have a good quality sleep daily so that they can feel relaxed and productive the next day. But, only a few are fortunate to have been blessed with the ability to get good quality sleep naturally, and others have to make extra effort to get a good quality sleep.

Anxiety and sleep are connected. Most of us suffer from different types of anxieties that have a negative impact on getting good quality sleep. The more anxious you become, the less sleep you are going to get. 

Your sleep habits, bedtime rituals, known as sleep hygiene, is going to have an impact on your sleep. If you follow good sleep hygiene, it helps you in relieving anxiety and increases your chances of getting good quality sleep. Bad sleep hygiene is going to increase levels of stress and anxiety, and result in poor sleep.

If you are suffering from anxiety and sleep poorly daily, you need to make some changes to your sleep habits, bedtime rituals. Some changes may be easy to make, whereas some may take more time, patience, and discipline. 

 Here are a few tips that should help you to get rid of your anxiety and improve your sleep quality.

1. Follow Sleep Schedule

First and foremost, maintain a sleep schedule for when to go to bed and when to wake up. The more you stick to a sleep schedule, the faster you should fall asleep. You should follow the same sleep schedule on all seven days of the week, all 365 days in a year. It is going to be tough to follow the schedule on weekends, but you should follow for better sleep quality. Your circadian rhythm needs to get set to a schedule to help you sleep better daily, and it should result in reducing your anxiety level as well. Anxiety happens when you don’t know what is going to happen and worried about the unknown. If you adhere to the sleep schedule, you will have a sense of control over what may happen.

2. Meditate and Exercise Regularly

Meditation is known to cure insomnia and help in reducing anxiety. Mindfulness brings your attention to the present and helps to focus on the only present and not to have worrisome thoughts about the past or future. Meditation is known to increase levels of melatonin in your brain. 

If you start doing deep breathing exercises, you will start feeling relaxed, and your anxiety will reduce, which is good for sleeping better. You should listen to Tibetan Buddhist music or ancient Hindu chants, as they are known to be helpful in meditating.

You should exercise regularly to achieve the goal of getting good quality sleep daily. It reduces stress and should help eliminate your anxiety. You should do heavy exercise in the morning and not in the afternoon or evening. 

In the evening you should do light stretching or light exercises only. Heavy exercising in the evening is not going to be beneficial for your sleep and, rather, may have an adverse effect on your sleep.

3. Get rid of Distracting Noises

Our ears are sensitive to the sounds that are above 30 decibels. Any sound above 30 decibels is going to disturb your sleep and maybe bad for your anxiety. You should sound-proof your bedroom as much as possible, buy ear-plugs. You can have a white noise machine to play soothing tunes to block random sounds that may creep into your bedroom.

Ensure you set configure notifications to “Do Not Disturb” in your smartphone so that your sleep doesn’t get disturbed by beep of incoming e-mail or message notifications.

4. Turn Off Bad Lights

Natural light is good, but artificial light is bad for your circadian rhythm. You should invest in dark blinds or heavy curtains to keep outside light away from your bedroom.

Avoid screen time two hours before going to sleep. Blue light from your electronic gadgets fools your circadian rhythm and results in poor sleep. Any program on TV or accessing social media on smartphones or tablets results in making your brain work more and information overload, which is bad for your sleep and worsens your anxiety.

You can have white or pink night-bulbs as they are known to be better for good quality sleep.

Turn your smartphone screen facing down to avoid getting disturbed by incoming e-mail or message notifications.

5. Have a comfortable bed

A better mattress is known to improve the sleep environment as it helps you in being comfortable, relaxes you, which should result in getting rid of anxiety. You should invest in a good quality mattress that supports your sleeping position, helps you to stay cool, and helps you to avoid getting sweaty while you are asleep.


You should follow these tips to get rid of anxiety and have a good quality sleep daily for an adequate amount of time. No stress, no anxiety is good for your sleep and which will help you in leading a comfortable, healthy, and productive life.