I Can't Switch Off at Night
- ✓I lie down and my brain immediately starts replaying every mistake I made today
- ✓I'm exhausted all day but the second I try to sleep, I'm wide awake with dread
- ✓My partner falls asleep instantly while I stare at the ceiling for hours
You're not broken—your nervous system is stuck in high gear, and it can learn to downshift.
Nearly 1 in 3 adults struggle with sleep problems, and for many, anxiety is the driver. According to the APA, stress and anxiety are leading causes of insomnia that don't resolve on their own.
Your body is caught in the 'tired but wired' cycle—exhausted but unable to release the day's threats. This pattern is common when stress has moved from acute to chronic. If you also experience [racing thoughts that hop topics](/topics/stress/generalized-anxiety/) throughout the day, the same hyper-arousal mechanisms are likely at play.
Why Sleep Anxiety Happens (And Why Your Body Won't Shut Down)
Sleep anxiety happens when your nervous system can't exit threat-detection mode. Your body stays braced—heart rate elevated, muscles tense, mind scanning for problems—even in bed. Research shows this hyper-arousal state directly disrupts the sleep-wake cycle, keeping you in a 'tired but wired' loop (APA, 2023). [When panic surges hit during the day](/topics/stress/panic-attacks/), similar alarm systems are firing. The key is retraining your body's ability to downshift, which is where CBT-I (Cognitive Behavioral Therapy for Insomnia) shows strong results.
Signs You're Dealing With Sleep Anxiety (Can't Switch Off)
- •**The 'Tired but Wired' Loop:** You're exhausted all day, but the moment your head hits the pillow, you're alert and buzzing.
- •**Racing Thoughts at Bedtime:** Your mind replays conversations, plans tomorrow, or invents worst-case scenarios the second you're still.
- •**Dread of the Bed:** You procrastinate going to sleep because you know the anxiety is waiting.
- •**The 3 AM Shame Spiral:** You wake up and can't fall back asleep, then panic about how tired you'll be tomorrow.
Something to try
The 'Worry Download' (CBT-I Technique)
30 minutes before bed, set a timer and write down every worry, to-do, and 'what-if' looping in your head. Don't solve them—just dump them onto paper. This contains the mental chatter to a specific time, teaching your brain that bedtime is for rest, not problem-solving. Studies show this reduces sleep onset time by clearing cognitive overload (PMC, 2018).
This is a bedtime ritual, not a cure. To truly switch off, you need support that retrains your nervous system's threat response.
What to expect in therapy
In therapy, you'll work with CBT-I or ACT-based approaches to recalibrate your sleep drive and calm your threat-detection system. Expect to track patterns, practice downregulation techniques, and gradually rebuild your body's trust that it's safe to rest.
You can relearn how to rest. Many people find that within weeks of targeted support, their nights become peaceful again and their days feel manageable.
Ready for support that fits?
If you've tried sleep apps or relaxation videos without success, you're not alone. Most generic advice fails because it doesn't address your specific nervous system pattern. We match you to clinicians who specialize in sleep anxiety and CBT-I, so you don't waste time guessing what works. And if the first match isn't right, we'll help you find another—free.