A 2025 survey from AMFM Healthcare found that 87 percent of Americans admitted to feeling financial anxiety. That stress can show up in many ways—especially for retirees who find their money woes keeping them up at night.
The good news is that those retirement anxieties don't have to wreck your sleep. Experts say that there are a few simple things you can do during the day to help you get a bit more shut-eye, even when you're worried about how your savings will fare in retirement.
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Retirement stress can affect your body in different ways. "The brain's response to being financially secure becomes less about how much money they have, and more about how safe they feel, which can create states of high perceived threat," according to Dr. Lauren Grawert, MD, FASAM, and Clinical Advisor of The Garden Recovery & Wellness, who says that it doesn't really matter how solid your portfolio is, you can still feel threatened due to the loss of your regular income.
Another thing Dr. Grawert says can come into play at night? Your health. She says that retirees can also start to think about the other ways they are vulnerable while lying awake at night, feeling anxious about their physical health and independence, which the brain can sometimes misinterpret as additional concerns about financial stability.
Related: Retirement Shock Is Real—Psychologists Say Most People Never See It Coming
What Experts Say Can Actually Help You Sleep Better
So how do you silence those stressors so you can get some shuteye? Cynthia Kirkpatrick, Senior Advisor and CFP with Moneta, says it's all about finding a way to restore your sense of safety.
"Safety is created from building a clear plan you can trust and learning to let go of what you can’t control," she says. According to Kirkpatrick, your plans should include a:
Clear picture of your net worthList of your income sourcesLong-term cash flow analysisAfter that, she says you should simplify and consolidate accounts where appropriate, and build an emergency fund of three to six months of expenses to handle unexpected costs. Some additional steps include reviewing your debt, optimizing repayment plans for those accounts, and establishing an investment policy to meet short- and long-term needs.
"Revisit your plan regularly, but not constantly," Kirkpatrick continues. "Do not be afraid to enlist help and guidance from a financial planner. Winning the long game is often more about managing emotions than anything else. If hiring an expert will help you win and ease stress, do it."
Related: Is Retirement Anxiety a Real Thing? Psychologists Say Yes—and It Starts Before You Leave Work
If you're still struggling, Wendy Molyneux, MSW, CFEI, and Founder of Whole Person Finance, says you may want to use mindfulness techniques to quiet your mind. "Deferred worries can bubble up before sleep, so scheduling a dedicated time earlier in the day to write down worries and tiny corresponding action steps may help," she says. "Breathing methods, guided imagery, white noise, and meditation apps are other techniques people find useful before bed. Practicing sleep hygiene in a cool, dark, quiet room is important too."
And while she says that these steps can add up and allow you to sleep more easily, sometimes you may need to reach out to a mental health professional for a bit more help.
Disclaimer: This article is for informational purposes only and does not constitute financial advice.
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