Anxiety is the most prevalent mental health issue on the planet. It takes many forms, can impact people of all ages, and has a tendency to escalate at night. Not for everyone, mind you, but for enough folks to make this a very relatable problem. Generally speaking, your brain is busier during the day. It could be work, school, chores, or more — but it all serves to push some worries to the back burner.
Nighttime is quieter and often less hectic. Your thoughts can drift — especially when you start getting ready for bed. You’ll need to address anxiety, in general, of course. But in the meantime, there are ways to calm nighttime stress.
4 Ways To Calm Anxiety For A Better Night’s Sleep
1. Step Away From Your Devices
In tip #2 below, we’ll talk about giving yourself a steady bedtime. But first, put your phone to bed. Turn off those devices even earlier at whatever time you plan on hitting the sack. Between the blue light, the notifications, the doom-scrolling, and the difficulty turning it off, using a mobile device will increase the likelihood of nighttime anxiety.
2. Embrace Routines
Your mind and body, in general, do well when it comes to structure. When dealing with something like nighttime anxiety, this goes double. Here are a few of the many ways routines can help you settle into healthy sleep habits:
Exercise each day — preferably around the same time
Eat your meals on as regular a schedule as you can
Go to bed each night at the same time
Wake up each morning at the same time
Another form of routine to embrace surrounds your pre-sleep time. We’ve already mentioned powering down your devices. Also, create a calming environment in your home. This can be accomplished through aromatherapy, mellow music, gentle stretching, reading a fiction book, and avoiding caffeine or alcohol. Tip #3 below adds an important touch to this concept.
3. Meditate and Breathe
If you are breathing slowly, your brain gets the signal that all is safe. It cues the body to relax. Thus, practicing some form of breathing meditation as part of your pre-bedtime routine is highly recommended. It’s also something you can call on during the day.
4. If You Wake Up or Can’t Sleep
Sometimes, anxiety will try to prevent you from falling asleep and/or wake you up in the middle of the night. A few suggestions if either of these scenarios comes to pass:
Use an App: A growing number of apps are designed precisely for these situations. But once you’ve turned on a device, be sure to not slide down a rabbit hole.
Go Old School: To avoid digital help, get a journal and pen and write about what’s on your mind. Naming your concerns can make them feel less daunting.
Don’t Self-Medicate: Resist the urge to eat, drink, or take some kind of sleep aid.
Get Out of Bed: You want your mind to view your bed as a place of sleep. So, if you wake up, get up. Do something mellow and soothing. Perhaps read another chapter of the novel you were reading before you laid down. Mediation, stretching, and breathing exercises can also get you ready to try again.
Anxiety is a Diagnosable Disorder
Keep in mind that anxiety is a disorder and thus, you can benefit greatly from the help of a professional. If anxious thoughts have you vexed at any time of day, it makes sense to learn more about what’s going on in your mind and body. I invite you to connect with me for anxiety therapy to get that process started. If you’re interested in reading more about Anxiety Treatment click on the link.