Sleep & Anxiety: Night-time Wind-down
- revivalht
- Nov 3
- 4 min read
Feeling wired at bedtime, then watching the clock makes anxiety climb and sleep drift further away. This night-time wind-down guide gives you a simple, repeatable strategy that settles a busy mind and sets up better sleep—without gadgets or perfection pressure.
Quick Take: Why Anxiety Blocks Sleep
When you lie down, your brain finally has space to think—so worries get louder. The body’s threat system nudges heart rate, breathing, and muscle tension up just when you need them down. A good wind-down works by reversing this: slower breath → calmer body → quieter thoughts → sleep pressure.
The 15-minute Night-time Wind-down (Repeat Nightly)
You’ll need:
A chair or edge of bed, a notebook/phone notes, and a lamp you can dim.
Minute 0–2 — Park the worries
Do a “2-minute brain dump”: list today’s loose ends and tomorrow’s top 1–3 priorities. End with: “I’ll revisit these at 10:00am.” This limits rumination and reassures the brain that tasks are safely “parked”.
Minute 2–6 — Ease the breath, cue the body
Try 4-6 breathing: inhale quietly through the nose for 4, exhale gently for 6. Repeat 8–10 cycles. Longer, softer exhales signal safety to your nervous system. (If you prefer a different pattern, use it—consistency beats perfection.
For more on Breathing Techniques, download our guide:
Free Guide: Calm Your Mind in Minutes
5 therapist-approved techniques + a relaxing audio.
Minute 6–9 — Progressive release
Scan head to toe. For each area, tense lightly for 3 seconds, then release for 6–8. Focus on jaw, shoulders, chest, and belly—common “anxiety hold” zones.
Minute 9–12 — Anchor your attention
Choose one:
Counting anchor: Count breaths from 1 to 10, then back to 1.
Sense anchor: Notice 5 things you can feel (sheet, air, pillow), 3 you can hear, 1 you can smell. Gentle redirection beats “trying to empty your mind”.
Minute 12–15 — Transition to bed
Dim lights, put phone on Do Not Disturb, and get into bed. If the mind re-spins, return to the breath anchor. If still awake after ~20–30 minutes, get up, read something light in low light for 10–15 minutes, then try again. This teaches your brain “bed = sleep”.
Feeling wired at bedtime?
Try the 15-minute wind-down for a week—and if you’d like guided support, book a free online Discovery Session (Australia-wide).
What Helps Now vs. What Builds Sleep Resilience
If you need… | Use tonight | Build over 2–4 weeks |
A calmer body | 4-6 breathing; progressive release; warm shower | Regular movement; reduce late caffeine; consistent wind-down |
Quieter thoughts | Brain dump; simple anchors (breath/count/senses) | Worry scheduling at a set daytime slot; cognitive reframes |
Fewer wake-ups | Lighter dinner; limit alcohol; cool, dark room | Consistent sleep/wake window (yes, weekends too) |
Less “first-night anxiety” | Accept “OK-ish sleep” nights; return to anchor | Practice improves predictability; consider guided hypnosis |
Daytime Moves That Make Nights Easier
Sleep responds best to what you do from morning to late afternoon:
Morning light: 5–15 minutes outside helps your body clock.
Caffeine cut-off: Try before 12:00–1:00pm if you’re sensitive.
Stress outlets: A walk, brief stretch, or a short “physiological sigh” can clear the day’s static (see Breathing Techniques).
Worry time: Spend 10 minutes before 6pm listing worries + one next step. You’re training your brain not to push worries into bedtime.
Gentle movement: Even 15–20 minutes of easy exercise most days supports deeper sleep.
For foundational context on the anxiety part, see What is Anxiety.
A Note On “Doing It Right”
If you’re thinking, “I did the wind-down and still slept badly”, that’s normal. Sleep varies night to night. The goal is not a perfect score—it’s reducing effort and building a reliable routine your body recognises. Give the plan two weeks before judging it. If anxiety is severe or long-standing, structured support can help (including hypnotherapy).
When Hypnotherapy Can Help
Hypnotherapy pairs breath/body strategies with targeted suggestion and imagery to quiet the threat system and re-teach the brain a calmer bedtime pattern. Sessions are online-only across Australia, convenient from home (no travel, no waiting room).
Many clients notice a shift after a few sessions as anxiety triggers soften and bedtime becomes predictable.
Learn more: Hypnotherapy for Anxiety & Stress in Perth: What to Expect with Hypnotherapy for Anxiety.
5 Common Pitfalls (and Friendly Fixes)
Scrolling in bed → Blue-white light and mental stimulation nudge wakefulness. Fix: park the phone outside the bedroom or use a basic alarm clock.
Late-night problem-solving → Your brain learns “bed = work”. Fix: write it down, promise morning-you will handle it.
“I must get 8 hours” pressure → Increases arousal. Fix: aim for a range (e.g., 6.5–8.5) and focus on the routine, not the score.
Caffeine creep → Hidden in tea/cola/energy drinks. Fix: swap to herbal after lunch.
All-or-nothing routine → Skipped once = abandoned. Fix: minimum viable wind-down is breath + brain dump (5 minutes).
Micro-Step For Tonight (Start Small)
Set a 10-minute alarm an hour before bed. Do: 2-minute brain dump, 8 rounds of 4-6 breathing, lights down. That’s it. Repeat for 7 nights. Track how often you feel calmer at lights-out.
Need Extra Support?
If anxiety is impacting work, relationships, or safety, reach out. If you’re in Australia and want structured help to calm nights and days, you can book an online Discovery Session to explore fit and next steps. If you need urgent help, contact your GP or call Lifeline 13 11 14.
About The Author
Steve Hebble, Clinical Hypnotherapist (Revival Hypnotherapy) supports Australians online to reduce anxiety, improve sleep, and build practical self-calming skills. Sessions are delivered via secure video anywhere in Australia.
*Note: This article is general information and not medical advice.
Frequently Asked Questions
Q. How long until a wind-down changes my sleep?
A. Many people feel calmer within nights; more stable sleep patterns usually take 2–4 weeks of consistent practice.
Q. What if I wake at 3am and can’t get back to sleep?
A. Stay low-effort: breath anchor for ~10 minutes. If still alert, get up briefly with a low-light, low-stimulus activity (short read), then return to bed. Avoid clocks and bright screens.
Q. Can hypnotherapy work online for sleep-related anxiety?
A. Yes. Online hypnotherapy can be as effective as in-person for many goals. It’s convenient Australia-wide and pairs skill-building with tailored suggestions to reduce night-time arousal. See Seek Help for Anxiety in Australia.
Ready To Make Calm Nights Your New Normal?
Book a free online Discovery Session today—Australia-wide, online-only.
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