Sleep anxiety and insomnia: a faith-rooted, trauma-informed plan for when your mind won’t shut off

"Sleep Anxiety and Insomnia: A Gentle, Faith-Based Approach to Finding Rest"

By Jennifer Nicole Green, NP-C | Lolli Love

Last updated: January 22, 2026

Quick Answer

Sleep anxiety and insomnia often form a cycle: you fear not sleeping → your body goes into stress mode → your brain stays alert → sleep feels impossible. The most effective support is a calm, consistent plan: a short nervous-system reset, a predictable wind-down routine, and boundaries around “trying to force sleep.” If you wake up anxious, use a gentle reset and return to a simple “next step,” not a spiral.

If You’re Reading This at 2:00 a.m.

Tired heart, I see you. Sleep anxiety and insomnia can make you feel like your body is betraying you—especially when you’ve been carrying too much for too long. This isn’t a willpower issue. It’s often a nervous system issue. At Lolli Love, we don’t respond with pressure. We respond with gentle steadiness—faith-rooted and trauma-informed.

Understanding Sleep Anxiety and Insomnia

Sleep anxiety and insomnia don’t always look like “I can’t fall asleep.” They can manifest in various ways:

• You fall asleep but wake up at 2–4 a.m. with racing thoughts.

• You dread bedtime because it triggers worry.

• You feel your heart pound when you think, “I have to sleep.”

• You try everything—then feel hopeless.

• You scroll to numb the anxiety (and it backfires).

  
  

If this is you: you are not weak. You are wired for alertness right now.

Why Sleep Anxiety and Insomnia Happen

When your brain learns that bedtime equals stress (“I’m going to be exhausted tomorrow”), it starts treating night like a threat. Your body responds with adrenaline and cortisol—the opposite of sleep chemistry. This is why sleep anxiety and insomnia are so frustrating: the more you try to force sleep, the more awake your body becomes.

So we’ll take a different approach:

• Calm the body first.

• Remove pressure.

• Build a repeatable rhythm.

  
  

The Lolli Love 60-Second Night Reset

Do this any time you feel that bedtime panic.

Hand on heart. Inhale 4… exhale 6… (x3). Relax your jaw and drop your shoulders. Whisper: “God of peace… steady my thoughts.” Then: “I don’t have to sleep perfectly to be held.” This isn’t magic. It’s a signal to your nervous system: we’re safe enough right now.

A Gentle, Practical Plan for Sleep Anxiety and Insomnia

This is your “no shame” plan. Choose what feels supportive, not perfectionistic.

1) Replace “I Have to Sleep” with “I Can Rest”

Pressure fuels insomnia. Try this reframe: “Even if I’m awake, I can still rest my body.” Your brain learns safety when you stop fighting.

2) Create a 15-Minute Wind-Down That Repeats Nightly

Keep it boring and consistent—your nervous system loves repetition.

Simple Wind-Down (15 minutes):

• Dim lights.

• Phone away (or screen filters + low brightness).

• Warm drink (non-caffeinated).

• Lotion on hands/feet (a safety cue to the body).

• One breath prayer for 60 seconds.

• One gentle Scripture anchor (your translation).

  
  

3) Use a “Worry Container” Before Bed (2 minutes)

Sleep anxiety and insomnia thrive when worries have nowhere to go. Write:

• What I’m worried about: __________

• What I can do tomorrow: __________

• What I release tonight: __________

  
  

Then close the notebook. Literally.

4) If You’re Awake More Than ~20 Minutes, Get Out of the “Battle”

One of the most helpful insomnia principles is: don’t turn the bed into a stress arena. Try to get up, keep lights low, do something calm (like reading a paper book, gentle stretching, or quiet prayer), then return when sleepy.

5) Choose One “Sleep Anchor” for Your Body

Pick one:

• Cool cloth on the back of your neck.

• Slow stretching (neck/shoulders).

• Weighted blanket if it feels safe.

• Fan/white noise.

• Feet on the floor + grounding (3 things you see, 2 you feel, 1 you hear).

  
  

Trauma-Informed Note

If you have a trauma history, nighttime can feel vulnerable. Silence, darkness, or stillness can be activating. You are not “too much.” You are protecting yourself.

Try trauma-informed modifications:

• A small lamp (soft light).

• Calming music at low volume.

• Bedtime routine in a safe room setup.

• Consistent “safety cues” (lotion, tea, same blanket, same prayer).

• Permission to do “rest” instead of “sleep” on hard nights. Healing is not forcing.

  
  

Faith + Mental Health: A Bedtime Prayer for Sleep Anxiety and Insomnia

If your mind is too loud for long prayers, borrow these short words.

Breath Prayer (repeat for 60 seconds)

Inhale: Prince of Peace… Exhale: quiet my mind.

Scripture Anchors (using NIV)

• Psalm 4:8 - "In peace I will lie down and sleep, for you alone, LORD, make me dwell in safety."

• Matthew 11:28–30 - “Come to me, all you who are weary and burdened, and I will give you rest. Take my yoke upon you and learn from me, for I am gentle and humble in heart, and you will find rest for your souls. For my yoke is easy and my burden is light.”

• Philippians 4:6–7 - "Do not be anxious about anything, but in every situation, by prayer and petition, with thanksgiving, present your requests to God. And the peace of God, which transcends all understanding, will guard your hearts and your minds in Christ Jesus."

• Isaiah 26:3 - "You will keep in perfect peace those whose minds are steadfast, because they trust in you."

  
  

Prayer

Jesus, my body feels alert, and my thoughts feel loud. Tonight, I release the pressure to “fix it.” I ask You to settle my nervous system, soften my mind, and guard my heart. If I sleep, thank You. If I don’t, thank You that I am still held. Teach me to rest without fear and to trust You one breath at a time. Amen.

When to Get Extra Support

If sleep anxiety and insomnia are persistent (most nights) or impacting daily functioning, it’s wise to talk with a qualified clinician. There are evidence-based approaches (like CBT-I) that can be extremely effective, and sometimes medical factors (pain, hormones, medications, sleep apnea, thyroid issues) need attention. If you ever feel unsafe or in crisis, seek urgent help immediately.

FAQ

Why Does Anxiety Get Worse at Night? Night removes distractions, your brain reviews the day, and your nervous system can shift into alert mode—especially if bedtime has become associated with stress.

What Can I Do When I Wake Up with Racing Thoughts? Don’t argue with your brain. Do a 60-second reset, ground through your senses, and use a worry container for tomorrow.

How Do I Stop Dreading Bedtime? Reduce pressure, build a predictable wind-down, and retrain your brain to associate bed with safety—not struggle.

Closing Encouragement

If sleep has been hard lately, let this be your reminder: you’re not behind, and you’re not broken. Sleep anxiety and insomnia can improve—gently—through nervous-system support, small routines, and compassionate faith.

"💗 With love and grace,

Jennifer Nicole Green, NP-C

Founder of Lolli Love — Faith-rooted, trauma-informed well-being for tired hearts."