Climate Anxiety and Sleep: Simple Steps to Soothe Night-Time Worries
- Rachel Bailleau
- Sep 29, 2025
- 6 min read
When you’re lying awake at night, replaying the day or worrying about the state of the world, you’re not alone. Many people experiencing climate anxiety say that night-time is when their worries feel loudest. The quiet and stillness of the dark can amplify racing thoughts: melting ice caps, burning forests, disappearing species. It’s no wonder sleep feels elusive.
But here’s the tricky part: climate anxiety and sleep deprivation can become a vicious cycle. The less sleep we get, the harder it becomes to regulate emotions and manage stress the following day. Lack of rest makes us more vulnerable to anxiety, irritability, and burnout. And for those already carrying the weight of eco-anxiety, this can create a vicious cycle: worry keeps us awake, and being tired makes it harder to cope with worry.
Why Sleep Matters for Mental and Emotional Resilience
Good sleep isn’t just a “nice-to-have.” It’s the foundation of mental, emotional, and physical well-being. When we rest well:
Our brains process emotions more effectively. Deep sleep allows the amygdala (the brain’s emotional centre) to “reset,” helping us respond calmly instead of spiralling into panic.
Our bodies regulate stress hormones. Cortisol (the stress hormone) drops during quality rest, making it easier to wake up feeling balanced rather than wired.
Our immune systems get stronger. Ongoing sleep deprivation doesn’t just leave us cranky; it makes us physically more vulnerable to getting sick.
For anyone engaged in environmental work or deeply concerned about climate change, having the emotional and physical reserves to keep going matters. Sleep is a critical part of resilience.
Protecting Your Sleep in an Anxious World
The good news: there are practical ways to protect rest, even when worries weigh heavily.
No doomscrolling. It might feel like a compulsion to check the news or social media in the evening, but consuming harmful content before bed primes your nervous system for stress. Read more about limiting bad news.
Careful with your conversations. In a similar vein, try to limit any heated discussions with friends and family about the climate crisis to daytime hours only. It's essential to discuss your concerns, but talking on a walk in the fresh air is much better for you than getting worked up just before bed.
Gentle evening activities. If you crave comfort, a cosy film can be fine in the evenings. But ask yourself if you’re genuinely in the mood or just bored. Try reading, journaling, or listening to calming music instead. These activities are less stimulating and more conducive to sleep.
Create a wind-down ritual. Signals help the body prepare for sleep, especially when they are repeated over time. Something as simple as brewing a herbal tea with chamomile or lavender, turning on softer lighting, and journaling for ten minutes can become a nightly cue that it’s time to switch off. Discover the power of gratitude journaling.
Clear your mind with a list. Sometimes it’s not just climate worries but everyday to-dos that keep us awake. Try writing down everything you need to do tomorrow before bed, then set the list aside, knowing you won’t forget anything. Or, make a short list of everything you accomplished that day. Both approaches help organise your thoughts and give your brain permission to switch off.
Light matters. Bright overhead lights suppress melatonin, the hormone that helps us feel sleepy. Use smaller lamps after dinner and dim the environment gradually. And don’t forget: light in the morning matters too. Getting outside early helps reset your body clock. Can you take your coffee on the front step, or at least sit by an open window to catch the daylight? This natural signal tells your body when it’s time to wake up and, later, when it’s time to rest.
No phones in the bedroom. This is a big one. Reaching for your phone if you wake up keeps your brain alert and anxious, it’s a cycle that fuels insomnia. Keep devices charging in another room if possible. If you rely on your phone as an alarm, consider going old-school with a simple alarm clock. That way, your bedside table is a temptation-free zone.
What About Herbal Remedies?
You may have heard of herbal sleep aids like chamomile, valerian root, or lavender, as well as melatonin tablets.
Herbal teas. Lavender and chamomile are two classics. They won’t knock you out, but when you make them part of an evening ritual (like brewing a cup at the same time every night), they signal to your body that it’s time to slow down. Over time, this gentle routine can help you feel calmer and sleepier.
Essential oils. Scents like sweet orange or lavender can promote relaxation. Try adding 3–5 drops to a diffuser about half an hour before bed, or place a single drop on a tissue by your pillow. Safety tip: don’t put essential oils directly on your skin without diluting them, and avoid using them around babies or pets without checking they’re safe first.
Epsom salts. A warm bath with Epsom salts can help you relax both physically and mentally. The magnesium in the salts is absorbed through the skin and may help ease muscle tension and calm the nervous system, making it easier to transition into a restful evening.
Ultimately, natural supports can enhance rest, but they work best when paired with healthy sleep habits.
Can We Train Ourselves into Insomnia?
Yes, we can! If we repeatedly associate bedtime with stress and frustration (“I can’t sleep again!”), the body learns to link lying in bed with wakefulness. This is sometimes called “learned insomnia.”
Breaking the cycle involves retraining the brain:
Don’t lie awake clock-watching. If you can’t sleep after 20–30 minutes, try reading under soft light until you feel drowsy.
Focus on rest, not sleep. Even if you don’t drift off right away, lying still with your eyes closed is restorative. Shifting the goal from “I must sleep” to “I’m resting” takes the pressure off.
Experiment with sleeping arrangements. If you share a bed, it’s okay to occasionally sleep separately. Some people find they rest more deeply alone. Even one or two nights a week can make a difference.
Relaxation meditation. A simple body-awareness practice can help signal to your brain that it’s time to wind down. Slowly notice each part of your body, starting from your toes up to your head, and consciously relax any tension. Even a few minutes can help your nervous system settle and prepare for sleep. Discover meditation techniques to reduce climate grief.
Rest Has Its Seasons Too
Nightly rest is essential to deal with climate anxiety, but so are longer seasons of rest. Just like the natural world cycles through winter and spring, human beings need periods of quiet, retreat, and recovery. For some, this might mean stepping back from activism or busy life to recharge. Far from being indulgent, this is what allows you to contribute positively to your family, community, and the causes you care about over the long term.
And for many women, this seasonal rhythm shows up every month. Around your period (the “winter” of the menstrual cycle), you might feel naturally drawn to slower days, cosy blankets, nourishing foods, and quiet time. Listening to your body and leaning into rest often means you return to the “spring” and “summer” phases of your cycle with more energy, creativity, and resilience. Find out more about menstrual cycles and climate anxiety.
Climate Anxiety and Sleep Matters
Caring about the climate can feel heavy. But allowing yourself to rest is not a luxury; it’s an act of resilience. A well-rested mind is clearer, steadier, and more creative. Protecting your sleep helps you show up for yourself, your loved ones, and the causes you care about.
So tonight, when your thoughts turn to the world’s problems, remind yourself: you don’t have to solve everything at 2 a.m. Closing your eyes, slowing your breath, and giving your body rest is part of the solution.
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