If you’ve ever hit the pillow and instantly felt wide awake, then you’ll likely understand the familiar clawing panic that comes with a poor night’s sleep.

Whether you’re a clock-watcher, a midnight worrier, or a victim of screen time overload before bed, you might know all too well what sleep anxiety feels like. 

A healthy bedtime routine supports our mental wellbeing and physical health - so if sleeping for a solid eight hours straight sounds like, literally, your dream, you might want to take note of these tips from sleep hynotherapist and author of author of The Anxiety Solution, Chloe Brotheridge.

So, what is sleep anxiety? 

“Sleep anxiety is where we worry about or fear sleep. Those with sleep anxiety often find themselves preoccupied with the thought of not being able to fall asleep or stay asleep, leading to a heightened state of alertness at bedtime. This worry can create a cycle of anxiety where the fear of not sleeping actually contributes to not being able to sleep, making it a self-perpetuating cycle.”

What are the causes?

“High levels of stress or unresolved worries can make it difficult to relax and fall asleep. Lifestyle factors such as irregular sleep schedules, excessive screen time before bed, or too much caffeine or alcohol can disrupt sleep patterns. Mental health conditions like generalised anxiety disorder, depression, or PTSD can also manifest as sleep anxiety.”

What are the consequences?

“A lack of sleep raises our cortisol levels, meaning we can feel more stressed and anxious. Chronic sleep deprivation can lead to a weakened immune system, weight gain, high blood pressure, and an increased risk of heart disease. Poor sleep can lead to mood swings, reduced concentration and decrease in our quality of life. The cycle of sleep anxiety can also create a persistent fear of bedtime, making the condition increasingly difficult to overcome.”

Easing sleep anxiety is about creating a serene bedtime routine that calms the mind and prepares the body for rest. Here are five simple ways to soothe your sleep anxiety, according to a hypnotherapist…

“Dedicate a few minutes each night to journaling. Writing down your thoughts, worries, or to-do lists can help clear your mind and ease the anxiety that often bubbles up when it’s time to sleep. This practice provides an outlet for your thoughts, ensuring they don’t keep you up at night.”

“While in bed, try a simple relaxation exercise. Start by taking deep, slow breaths, focusing on the sensation of air filling your lungs and leaving your body. Then, progressively tense and relax each muscle group, starting from your toes and moving up to your head. This technique not only relaxes the body but also shifts your focus away from anxious thoughts.”

“Begin your bedtime routine with a warm cup of Pukka’s Night Time Tea. This blend, crafted with soothing herbs like lavender and chamomile, is designed to calm the nervous system and promote a sense of relaxation.”

“Incorporate Pukka’s Relax Tea into your evening routine. This comforting blend, featuring ingredients like fennel and marshmallow root, is the perfect mindful evening activity to help you to wind down. Enjoying this tea can act as a ritual; it’s a signal to your body that it’s time to slow down and prepare for rest.”

“Ensure your bedroom is a sanctuary for sleep. Keep the room cool, dark, and quiet. Consider using blackout curtains, white noise machines, or earplugs to create an environment that supports your sleep.”

“Going to bed and waking up at the same time every day can significantly improve your sleep quality. Consistency reinforces your body’s sleep-wake cycle, making it easier to fall asleep and wake up naturally.”

A deep, restful sleep is at the heart of our physical and mental wellness and Pukka’s bedtime blends are the perfect additions to your bedtime routine to help you get some good quality shut-eye.

Formulated with nature’s most relaxing herbs, sip the deliciously soothing Night Time and Night Time Berry blends to help you drift off into a peaceful night’s rest that leaves you feeling ready to face the day.