You are lying in bed, the lights are off, and your body is exhausted. But your chest is tight, your thoughts are looping, and some part of you is still scanning for danger. The more you tell yourself to relax, the more awake you feel. Anxiety at bedtime is not a thinking problem you can reason your way out of. It is a body problem. And the fastest way to fall asleep with anxiety is to calm the body first, then let the mind follow.
Here is a simple 5-minute reset you can do in bed, lights off, without getting up.
If your mind races through worries rather than anxiety spikes, see our guide on how to fall asleep fast when overthinking for a slightly different angle.
When the problem is less anxiety and more a stressed body at bedtime — tight shoulders, shallow breathing, a mind replaying the day — our how to fall asleep fast when stressed at bedtime guide is a better fit.