4 Tips to Reduce Nighttime Anxiety

You’re exhausted, but you can’t seem to fall asleep or stay asleep throughout the night.

You can’t stop your racing thoughts. For some reason, you can’t stop thinking about things you did or said years ago. And the past isn’t the only thing haunting you. You’re worried about work tomorrow.

Will you wake up to your alarm clock? Did you finish all of your tasks on your to-do list today? Do you have a presentation tomorrow morning? 

You try your best to push all the thoughts away. But now your heart is racing and you can’t keep still. Not exactly the ideal sleeping conditions.

Here are 4 tips to reduce nighttime anxiety.

1. Create a Sleep Schedule and Routine for Reducing Anxiety

Creating a sleep schedule and routine to follow before bed will help your body naturally wind down each night.

Try to limit physical activity, heavy meals, caffeine, alcohol, stressful activities, and screen time before bed. These are all factors that can impact your sleep.

Your sleep schedule and routine should consist of activities that help your body and mind slow down. Your routine could include things like listening to calming music, taking a bath, making yourself a cup of decaffeinated tea, or reading a book.

2. Practice Mindfulness Techniques to Bring Anxiety Down Naturally

Practicing mindfulness can help ease your body and mind, especially before bedtime. Try incorporating different mindful techniques to see what works best for you.

Breathing techniques can assist your body and mind relax and staying calm. Meditation can help push away any stress that you incurred throughout your day. If meditating isn’t your “thing,” try incorporating some yoga poses or stretches to shake out any emotions you’re holding in.

Journaling is another great mindfulness technique that allows you to write down your worries on paper. This will help get your thoughts, emotions, and feelings out of your head and onto the pages of your journal.

3. Get Your Body Moving to Support Relaxation

Incorporating exercise into your daily routine can act as a natural stress reliever, which can also help you fall asleep faster.

Aim to get your body moving for at least 30 minutes each day. The activity could be anything you’d like, as long as it gets your body moving and your heart pumping.

Go on a walk around your block. Hop on your bicycle and ride around. Attend a fitness class in your community. Hit up the gym and lift some weights. Go for a run on the treadmill. Find what works best for you!

As long as you don’t workout within the hour you’re planning to fall asleep, exercise will play in your favor when it comes to reducing your nighttime anxiety.

4. Consider Your Environment - What's In Your Control?

You’re more likely to fall asleep at night and stay asleep during the night if you’re comfortable. One of the best things you can do to ensure quality sleep is to make your room as comfortable as possible.

Consider your light, sound, and temperature. A sleep-friendly environment is usually dark, quiet, and cool.

If you notice any of these factors keeping you up at night, make adjustments or purchase items, like a night light or a white noise machine, to make it easier for you to focus on getting the right amount of sleep each night.

Next Steps - Counselors with RAFT Counseling can Help Manage Your Anxiety

If your anxiety is affecting your ability to fall asleep or stay asleep during the night, it may be time to incorporate some changes to your current lifestyle.

Anxiety is normal from time to time, but anxiety interfering with sleep can cause other issues down the road if left untreated.

If you’re experiencing nighttime anxiety, reach out to us at RAFT Counseling today to connect for support. Our caring counselors can help you find ways to cope so you can have the energy to get back to doing the things you love again.