Sleep and anxiety: 5 things I tell every patient

By Dr. Mohammad Aleem Siddiqui · 2 Jul 2026

Most people who sit across from me with anxiety also sleep badly — and most of them think the anxiety came first. Often it is the other way round.

Why sleep comes first

A tired brain reads ordinary situations as threats. Fix the nights, and the days usually calm down on their own.

What I actually recommend

Fixed wake time — same time every day, even Sundays. The wake time anchors the body clock, not the bedtime.
No screens in bed — the bed should mean sleep, nothing else.
Caffeine curfew at 2 pm — chai counts.
Worry time — 15 minutes in the evening to write worries down, so they don't come to bed with you.
Get morning light — ten minutes outside within an hour of waking.

When to see a doctor

If you have tried this for three weeks and still lie awake most nights, or anxiety is affecting your work or family, come in. Sleep problems are very treatable — and you don't have to manage them alone.

This article is general information, not a diagnosis. For advice about your own health, book a consultation.