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.
If you’re barely getting any sleep and your anxiety is becoming worse, then it’s important to make changes so you can reclaim your sleep and have peace of mind.
In this post, we’re discussing ways to combat nighttime anxiety so you can start getting the beauty sleep you deserve!
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How to Combat Anxiety at Night
Create a Nighttime Routine
Creating a nighttime routine 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. The feeling of pampering yourself and taking care of your skin is fulfilling.
It’s also important to limit the amount of time you’re scrolling through your phone. A challenge I’ve faced is laying in the bed on social media for hours. Next thing you know, it’s 3:00 in the morning and I start panicking because I know I won’t get enough sleep.
Turning on DND and silencing your notifications can help you prepare for bed and you won’t have to worry about any distractions. You can also keep your phone away from your bed when it’s time to wind down.
Related Post: 10 Meaningful Gifts for People With Anxiety
Write in a Journal
Journaling has made a huge difference with my anxiety. When you spend time writing down your thoughts in a safe space, it can take a weight off of your shoulders.
I’m able to express myself the best when I’m writing, therefore, acknowledging how I feel and writing it down helps me to find clarity and peace of mind.
I love using The Five Minute Journal and a Gratitude Journal in my wellness routine. Both of these help you focus on the positive and remember how much you’ve accomplished. You’ll also find encouraging affirmations to read throughout the journals.
These are designed to boost your happiness and shift your mindset to a state of optimism.
CBD helps to regulate cortisol which is a stress hormone that has an impact on sleep cycles. You’ll have to experiment with different products to find what works best for you.
There are a variety of CBD products to choose from such as:
- CBD drinks
- CBD Oils
- 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
Most of the time when we get overwhelmed, our breathing turns shallow which leads to our anxiety becoming worse. This is why it’s important to focus on taking deep breaths and doing it slowly.
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 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.
There are several apps you can download to use for meditation and breathing.
An app that I recommend is called Calm. They have everything you need that’ll help you relax and have a good night’s sleep such as:
- Breathing exercises
- 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. It 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 apps, you can 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 remember that it’ll get easier to 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 beautiful rest you need.