Reducing Sleep Anxiety After a Bad Night’s Sleep: Tips from a CBT for Insomnia (CBT-I) Therapist
- caitlyn50
- Jun 5
- 3 min read
We’ve all been there: a restless night, tossing and turning, only to wake up feeling groggy, anxious, and already behind. But often, the hardest part of poor sleep isn’t just the fatigue—it’s the worry and anxiety that follow.
In my San Jose area therapy practice, I work with many clients navigating anxiety, OCD, and sleep struggles. As a therapist trained in Cognitive Behavioral Therapy for Insomnia (CBT-I), I’ve seen firsthand how much of an impact sleep anxiety can have on your overall well-being.
The good news? You don’t have to let one bad night derail your day—or your week. Here are some practical, evidence-based strategies to help you feel your best after a poor night’s sleep:
1. Stick to Your Routine
It might feel tempting to cancel plans, nap during the day, or sleep in to "make up" for lost rest but these changes can actually make things worse.
Why? Because altering your routine sends mixed signals to your body’s internal clock. It can make it even harder to sleep well the next night.
Instead:
✔ Wake up at your usual time
✔ Go about your day as normally as possible
✔ Resist the urge to nap (even if you're tired)
2. Get Some Morning Sunlight
Exposure to natural light—especially in the morning—helps reset your circadian rhythm and boosts your mood and alertness.
Step outside for even 10–15 minutes. Take a walk, sip your coffee on the porch, or just open your blinds and let the light in.
3. Move Your Body (Gently)
You don’t need to hit the gym after a rough night, but gentle movement can increase energy, reduce brain fog, and improve mood.
Some great low-impact options:
A short walk around the block
Gentle yoga or stretching
Light household tasks to get your body moving
4. Don’t Catastrophize
After a bad night’s sleep, it’s easy to spiral:
“What if I can’t focus today?”“What if this happens again tomorrow?”“What if I never sleep well again?”
These thoughts are understandable, but they also fuel more anxiety which can lead to more disrupted sleep.
Try to notice these thoughts without judgment, and gently remind yourself:
“I’ve been tired before and made it through. I’ll be okay today too.”
5. Keep Your Bedtime Routine Consistent
When you’ve had a rough night, it’s tempting to go to bed earlier than usual—but this can backfire, especially if you’re not sleepy yet.
Instead:
✔ Stick to your usual bedtime
✔ Keep your wind-down routine predictable (dim lights, no screens, calming activity)
✔ Avoid overthinking tomorrow’s sleep
Consistency is key to retraining your brain and body to sleep better over time.
Support for Sleep Anxiety and Insomnia
If poor sleep and anxiety are becoming a regular part of your life, you’re not alone—and there is effective help available. CBT-I is a structured, short-term, evidence-based therapy that helps treat chronic insomnia and the anxiety that surrounds it.
As a licensed therapist specializing in CBT for anxiety, OCD, and insomnia, I help clients break the cycle of sleepless nights and anxious days. Together, we’ll develop a plan to help you sleep more soundly—and feel more like yourself again.
Looking for a sleep therapist or anxiety specialist near San Jose or the Bay Area? I’d love to connect. Contact me here or call (408) 412-3879 to learn more.
About the Author: Caitlyn Oscarson is a California-based therapist specializing in Cognitive Behavioral Therapy for anxiety and OCD. With years of experience helping clients reduce overthinking and manage workplace stress, Caitlyn is passionate about empowering individuals to create healthier, more balanced lives.
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