The most frustrating thing that happens when you have anxiety at night is the countless hours your mind races. That annoying tightness in your chest and expecting the worst to come can have you losing out on needed rest. Once your head hits the pillow, you may find yourself thinking about the challenges you’ve dealt with or the amount of work you need to get done.
After constantly getting only 4-5 hours of sleep or less per night and allowing my anxiety to worsen, I knew I had to make changes so I could not only reclaim my sleep but also have peace of mind. It’s important to get your beauty sleep, therefore, you want to find ways to combat your anxiety at night.
Disclaimer: This post shouldn’t be taken as medical or professional advice. I’m sharing tips that have worked for my anxiety and what I’ve learned in therapy. If you have any serious health issues, please contact your doctor.
How to Combat Anxiety at Night
Create a Nighttime Routine
Creating a routine to follow at night has helped reduce my anxiety. One thing I enjoy doing is my skincare routine before getting ready for bed. Skincare has always been a form of self-care for me, that feeling of pampering yourself and taking care of your skin is amazing.
Taking 10-15 minutes for myself and focusing on doing what I love helps me relax.
I’ve also started to limit the amount of time I’m on my phone scrolling through social media before bed. One of the biggest challenges I’ve had was laying in bed on Instagram for hours. Next thing you know, it’s 3:00 in the morning and I start panicking because I know I won’t get much sleep.
Using DND on my phone has been the best option and also turning my TV off before I plan on going to sleep. If I’m laying there and can’t seem to relax, another thing I enjoy is reading.
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Write in a Journal
I’ve been journaling for the past year and it has made a huge difference with my anxiety. When you spend time writing down your thoughts, and feelings, it takes a weight off of your shoulders. I’m able to express myself the best when I’m writing, therefore, spending time acknowledging how I feel and writing it down helps me to find clarity and peace of mind.
I use an app on my iPhone called Journey, it’s easy to open up and start typing all of my thoughts away. In this app, you can keep track of your mood each day and they offer coaching programs if you want to pay for the membership.
You don’t have to use this app, buying a notebook to write in would work perfectly. Also, remember you don’t always have to write about the negative. Write down what you’re thankful for, accomplishments, and figure out how to turn a negative situation into a positive one. I know it’s easier said than done, however, when you change your mindset, anything is possible.
Related Post: How to Get Rid of Negative Thoughts + Emotions
I tried CBD for the first time last year and have been hooked ever since. CBD helps to regulate cortisol, which is a stress hormone that has an impact on sleep cycles. You’ll have to experiment with CBD to find what works best for you and your body. There are a variety of products to choose from such as:
- CBD drinks
- CBD Oil
- Bath bombs
My experience with CBD has been amazing. Although I don’t use it every night, it does make a difference when I feel overwhelmed from my day and need extra help relaxing.
Related Post: The Best CBD Products for Anxiety and Insomnia
Practice Breathing Exercises
I learned about different breathing techniques when I found a therapist. This has been the hardest tip for me because when I get stressed, I don’t focus on taking deep breaths or breathing slowly. Most of the time when we get overwhelmed, our breathing turns shallow which leads to our anxiety becoming worse.
Practicing breathing techniques is a great strategy for fighting your anxiety at night. When you focus on slowing your breathing down, this will help you gain control and those anxiety symptoms will start to decrease. I recommend sitting up, relaxing your muscles, and taking deep breaths until you feel calmer.
Breathing can also help us focus on the present moment. When you focus on the now instead of the future, it gives you a chance to sit back and not worry as much. This will give your mind a chance to slow down instead of running all over the place throughout the night.
There are several apps you can download to use for meditation and breathing. One of my favorites is Calm. They have everything you need that’ll help you relax and have a good night sleep such as:
- Breathing exercises for relaxation
- Guided meditations
- Mindfulness programs
- Soothing music/sounds
- Bedtime stories
One thing I love about this app is you don’t have to be an expert to learn how to meditate and don’t have to do it for a long period. These types of apps can make practicing meditation easier and will help you stay on track with scheduling time for it each day. Trust me, even if it’s for 5 minutes, you will notice a difference in your anxiety.
If you’re not a fan of using any of the apps, you can also search for guided meditations on YouTube.
Taking control of your anxiety at night will seem challenging, however, it’s possible. You have to be intentional about making a change and know it’ll get easier to practice over time.
Don’t expect your anxiety to disappear overnight after following these tips. Be patient, find what works best for you, and continue to work on controlling your anxiety so you can start receiving all of the beauty rest you need.