When anxiety rises, sleep becomes difficult; and when you sleep poorly, anxiety often increases the next day. It's a two-way relationship. The key isn't to force yourself to "sleep," but to lower your arousal and establish routines that tell your body: it's time to switch off.

What is the relationship between anxiety and sleep?

Anxiety keeps the system in a state of alert : racing thoughts, physical tension, and shortness of breath. Sleep requires the opposite: physiological safety . If arousal remains high at night, the brain interprets this as an unsuitable time for sleep. Furthermore, when you sleep poorly, your brain processes emotions less effectively the following day, giving anxiety more space to develop.

In many people (especially from age 40 or in perimenopause) the stress "clock" — with cortisol as the main player — can become disordered: it is difficult to turn off at night , sleep becomes lighter and waking up is sluggish .

Signs that you're in the anxiety-sleep loop

• You go to bed tired, but when you turn off the light, your head lights up .
• Waking up in the middle of the night and being unable to fall back asleep .
• In the morning, tiredness and brain fog; in the afternoon, irritability .
• The notoriety that caffeine and screens late in the day make everything worse.

15-minute bedtime ritual (step by step)

1. Turn off screens 60–90 minutes beforehand. Dim the lights and use warm lighting.
2. Breathe for 2–4 minutes (diaphragmatic, ~6 breaths/min). If there is a lot of tension, add 2–3 “physiological sighs” (double short inhalation through the nose + long exhalation through the mouth).
3. Slow down with light reading or gentle stretching; avoid work/planning.
4. Go to bed only to sleep. If 20–30 minutes pass without sleep, leave the bedroom and return when you feel sleepy again.

During the day (to sleep better at night)

• Morning light 5-10 min upon waking (window or short walk) as it sets the internal clock.
• 30 minutes of daily movement (walking or moderate strength training). Avoid HIIT at night if it makes you energized.
• Caffeine with a schedule : last dose before 3-4 pm.
• Alcohol : if it disrupts your sleep, avoid it 3–4 hours before bedtime.
• Take micro-breaks every 60–90 minutes to breathe/stretch and avoid being “overworked” by night.
• Regular meals : protein and vegetables at each meal; light dinner and 2–3 hours before bedtime.

If you wake up at 3 am (brief rescue)

• Respiration 6/min : 5 s inhale, 5 s exhale, 2–3 min.
• Body scan : scan from head to toe releasing tension.
• Cognitive shuffle : think of simple, random words (apple, cloud, table) without getting caught up in stories.

Optional support: ashwagandha KSM-66 (Cortisol Calm)

If you're looking for extra support to manage stress and promote more stable sleep, consider ashwagandha KSM-66 (for example, in Cortisol Calm ). It's recommended to use it consistently for 8–12 weeks , in conjunction with the routines mentioned above.

See Cortisol Calm

When to consult

If insomnia lasts for more than 3 weeks , you experience low mood most days, you have panic attacks , or you suspect another sleep disorder (apnea, restless legs), seek professional evaluation.