4 Ways to Calm Anxiety at Night

You crawl into bed, set your alarm, pull the covers to your chin, and close your eyes.

Instead of counting sleep, your head immediately fills with thoughts and questions about past, present, and future events.

Why did I say that at that party? What if I don't wake up to my alarm in the morning? Did I cross off everything on my to-do list? Am I doing a good enough job? 

Now, you're tossing and turning. You're constantly checking the clock to see what time it is. As each minute passes, you're calculating how much sleep you're getting or how soon you actually have to wake up and get ready for work. You're already dreading how tired you're going to be in the morning.

Here are 4 ways to help you calm your anxiety at night.

1. Follow a Sleep Schedule and Routine

One of the best things you can do to ensure you're getting enough sleep each night is to follow a sleep schedule and routine.

Aim to follow a sleep schedule by waking up at the same time in the morning and going to bed at the same time each night. And yes, this includes weekends. Another great action you can take is to create a sleep routine before bed. Try to follow the same steps each night. Your routine can be specific to your wants and needs, but it could look something like this:

• Take a bath or shower

• Make a cup of tea

• Brush your teeth

• Set your alarm, plug your phone in, and don't look at it again

• Crawl into bed

• Read for ten minutes

• Go to sleep

Your body will start to recognize the consistent schedule and routine and naturally start to get tired when it's time for bed.

2. Create a Good Sleep Environment

Make sure your sleeping arrangements are adequate for a good night's sleep.

You can control things in your room like temperature, light, sound, and comfort level. Make your room as comfortable as possible to ensure a good night's sleep. Studies suggest that a sleep-friendly environment is cool, dark, and quiet.

Make sure your room is around 60-67 degrees Fahrenheit. If the light is bothering you at night, purchase a night light, black-out shades, an eye mask, or a dimmer. If the sound seems to be your main issue, you could try earplugs or a noise machine.

3. Start Journaling

Another great way to try to combat those late-night thoughts is to write them down on paper. Instead of holding them inside of you and letting them keep you up at night, start a journal so they have a way to escape. This is a great way to help you ease anxiety before bed.

Journaling could be a step in your new sleep schedule and routine. Writing down your thoughts and feelings is great in the present moment, but journaling can also be a great tool to look back on and figure out an action plan for your triggers and the best ways to cope.

4. Try Relaxation Techniques

Implementing relaxation techniques during your day can set you up for success when you're trying to fall asleep at night. Try to get your body moving during the day. Exercise, when done regularly, has proven to help people fall asleep faster at night. You could also implement yoga, breath work, or meditation into your daily routine.

Sleep anxiety can feel like an endless cycle. If your anxiety is interfering with your ability to sleep, try to make some lifestyle changes for better sleep health.

If you're still unable to overcome your anxiety with some of the changes you make, it may be time to reach out for additional help and support. Reach out to me today to schedule a consultation. We'll get you back on track to ensure you can be fully rested and recovered each night.