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There’s nothing quite like a good night of rest. So it makes sense we can spin out and get anxious when sleep is evading us.

Even if it only happens occasionally — tossing and turning at bedtime or waking up in the middle of the night — it can be easy to move further and further away from sleep with thoughts like, Why can’t I sleep? Will this go on forever? Is there something wrong with me?

That fear of not being able to sleep is a phenomenon called “sleep anxiety,” says Steve Orma, an insomnia specialist. And it can prevent people from actually falling asleep.

“The more you focus on it, the less chance that you'll sleep, which then makes you more anxious, which makes you try harder. That's the cycle that spins,” he says.

So whether you’re dealing with some sleep stress or just the occasional off-night, these practices can help you sleep better.

Overcome your sleep anxiety

Antoine Doré for NPR

Wake up at the same time every day

Having a consistent wake-up time helps your body know when it’s time to get sleepy, says Aric Prather, a sleep scientist and the author of The Sleep Prescription: 7 Days to Unlocking Your Best Rest.

The sleepy cues are managed by your circadian rhythm, or your body’s internal clock. A set wake-up time keeps your internal clock ticking on time. Waking up at the same time every day, even on weekends, helps your sleep cues stay consistent.

Focus on a wind-down time, not a bedtime

Dr. Ravi Aysola, director of the Sleep Disorders Center at the University of California, Los Angeles, says having a wind-down time instead of a strict bedtime can help lessen the feeling that you must get to sleep immediately — and reduce the anxiety that can occur when you don’t.

The goal is to pick a time to transition from your daytime activities to nighttime activities. This can look like unplugging from screens, putting on comfortable clothes and dimming the lights in your home.

Be mindful when tracking sleep

Sleep trackers can give you helpful information about how you slept, but it’s important to have a healthy level of skepticism when it comes to the data, and a plan for what you’ll do with it, says Aysola. If you tend to fixate on your sleep tracker data, try tracking your sleep with a pen and paper instead. It can help you focus on how your sleep is feeling to you rather than just the numbers.

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More sleep tips from Life Kit

Abby Ouellette for NPR

The secret to waking up from a nap feeling refreshed (and not groggy). A good siesta can offer significant mental and physical health benefits. Here's how to take a nap that won't affect your nighttime sleep — and will leave you feeling energized. Read the story.

Sleep better with these bedtime rituals. How do you get a good night's sleep? Many of us have routines we use to try to reach that blissful state of slumber — from meditation to melatonin to putting on a pair of socks. Sleep scientists weigh in on which sleep rituals actually work. Read the story.

Popular myths about sleep, debunked. Is it OK to exercise before you hit the hay? Sleep for less than five hours a night? Sleep scientist Rebecca Robbins sets the record straight to help you get better sleep. Read the story.

Getting kids ready for bedtime can be a struggle. Here are tips to make it a smoother operation. Getting enough sleep helps you focus, retain information and helps to fortify your immune system. For parents and caretakers struggling to get their little ones to bed on time, here are tips on establishing healthy sleeping habits — that can benefit your entire family. Read the story.

Quote of the week: Conquering solo travel

Solo travel can be daunting. It can be difficult or scary to take time for yourself and strike out on your own.

But travel experts say that going to a new place and experiencing it on your own can be one of the most rewarding, transformative experiences of your life. And it doesn’t have to be lonely.

Our new episode explains how to plan a solo trip of a lifetime.

Listen to the episode here

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In case you missed it

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Tips to save money across all parts of your life. For a lot of us, this time of year often triggers a financial reckoning. As you recover from the holidays, here are six tips on how to save money year-round. Listen to the episode.

How to build a village. Many of us crave stronger community, especially in the areas we live. Imagine how nice it would be to know all of your neighbors, have third spaces you're a regular at and plan routine gatherings with a wide circle of friends. But how do you actually make this dream a reality? Priya Parker, author of The Art of Gathering, shares her best tips for building community at the local level. Listen to the episode.

A proven method to make a habit stick. BJ Fogg, a behavioral scientist at Stanford University and author of Tiny Habits, says you’ve got to start small if you want your habit to stick. He shares his research, including the important role of positive emotion in habit formation, and why it’s possible to work on several habits at once. Listen to the episode.

Look out 👀 for these upcoming topics

We’re working hard on new episodes. Here’s a sneak peek of what you can expect to learn about in the coming weeks from Life Kit.

💰Money tips no one ever taught you
⚡How to boost your energy without caffeine
😠How to get more comfortable with confrontation

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