How to Reset Your Nighttime Routine
Anxiety and sleep often feel like enemies. The more anxious you feel, the harder it is to drift off. Then, as you lie awake, you become even more anxious about not sleeping. It can quickly turn into a cycle that feels impossible to break.
One of the key players in this cycle is cortisol, which is often called the “stress hormone.” Cortisol isn’t all bad. In fact, it plays an important role in keeping us alert and focused throughout the day. The problem comes when cortisol levels stay high into the evening.
Instead of winding down, your body stays on high alert, as though you’re preparing for danger rather than rest. Which then makes falling asleep, staying asleep, and achieving restorative sleep much more difficult.
Anxiety, Cortisol and the Sleep Connection
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Anxiety triggers cortisol. When you’re anxious, your body reacts as if you’re facing a threat. Cortisol is released to sharpen your focus, quicken your heartbeat, and keep you on guard. Useful if you’re running from danger, less so when you’re lying in bed.
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High cortisol disrupts your sleep cycle. Normally, cortisol dips at night to allow melatonin (the sleep hormone) to do its job. If cortisol stays high, melatonin struggles to work effectively.
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Poor sleep fuels more anxiety. Lack of quality rest increases irritability, heightens emotional responses, which then raises cortisol levels further. Which results in a feedback loop of anxiety, cortisol, and sleepless nights.
Creating a Sleep Routine to Lower Anxiety and Cortisol
Breaking the cycle requires a consistent, calming bedtime routine. This helps signal to your body that it’s time to shift from stress to rest.
Here are some practical steps you can take:
1. Set a regular sleep schedule
Go to bed and wake up at the same time each day, even on weekends. This will help reset your body clock and regulate hormone release.
2. Wind down before bed
Give yourself 30–60 minutes to transition into sleep mode. That means no emails, social media scrolling, or “just one more episode.” of your favourite TV show. Instead, read a calming book, listen to soft music, or do a short meditation, there are lots of apps that can help with sleep mediatations, my go to is Insight Tiner, plus there are lots on Youtube that even vibrate at the right frequency for sleep, helping you drift off much easier.
3. Limit stimulants
Caffeine, nicotine, and alcohol all interfere with sleep quality and can raise your cortisol levels. Try cutting them down, especially in the hours before bed.
4. Create a relaxing environment
Keep your bedroom dark, cool, and quiet. Consider blackout curtains, a comfortable mattress, or even white noise if external sounds keep you awake. The bedroom should be a place for relaxing so make it a little haven, declutter if necessary.
4. Try relaxation techniques
Deep breathing, gentle stretching, or practices like havening and tapping can help lower cortisol and calm anxious thoughts before sleep.
6. Journal or “brain dump”
Writing down worries or tomorrow’s to-do list can stop your mind from racing once your head hits the pillow. This helps your brain let go of the need to stay on high alert. In my Seeds of Gratitude, A journey to Joy Journal (available here ) there’s a space where you can write down things you wan to let go off and do a “Brain Dump”.
7. Practice gratitude or positive reflection
End your day by noting at least three things you’re grateful for. This simple practice shifts your mind away from worry and into a calmer state.
Final Thoughts
Anxiety and high cortisol can feel like they’re holding your sleep hostage, but you have more influence than you think. By creating a consistent and calming bedtime routine, you help retrain your body and mind to recognise when it’s time to let go of stress and sink into rest. With practice, sleep becomes less of a battle and more of a natural reset, one that restores your energy and lowers anxiety for the day ahead.
