4 Tips for Calming Nighttime Anxiety
You’re trying to get comfortable. You’re tossing and turning. You can seem to escape the racing thoughts that fill your head.
At this point, you don’t even know if you haven’t gone to bed at all or if you just keep waking up throughout the night.
You start trying to track how much sleep you can get before your alarm will wake you up in the morning. On top of those calculations, you’re also keeping track of how much sleep you’re losing out on.
Here are 4 tips for calming nighttime anxiety.
1. Create and Follow a Bedtime Routine
Following a bedtime routine and schedule can be a great way to train your body and mind for when it’s time to wake up and go to sleep each day and night.
Try to go to bed and wake up at the same time, even on weekends. Following a nightly routine can also help your body learn when it’s time to wind down each night. Your nighttime routine will look different depending on your preferences, but here are some ideas you can incorporate:
- Take a bath
- Follow a skincare routine
- Make a cup of decaffeinated tea
- Limit devices or screens at least 30 minutes before bed
2. Move Your Body During the Day
Adding exercise to your daily routine is a great idea for both your body and mind. Not only is it a great way to reduce stress and anxiety, but it also helps you fall asleep faster at night. Talk about a win-win approach!
Aim to fit at least 30 minutes of exercise into your daily routine. This could be as simple and easy as taking a walk around your block, hopping on the treadmill or elliptical, or going for a bike ride. You can also hit up a workout class with friends or attend your local gym and lift weights. Move your body in the best way that works for you, your interests, and your schedule.
3. Incorporate Relaxation Techniques
There are several different types of mindfulness and relaxation techniques that you can incorporate during your day as a way to be proactive rather than reactive when it comes to your anxiety.
Practicing yoga or meditation is a great way to slow down your body and mind and stay grounded in the present moment. A lot of anxiety actually stems from worrying about situations from your past or events that haven’t even taken place yet. Bringing your attention back to the present moment can relieve a lot of anxiety you’re facing.
Another great technique is to keep a journal. Journaling is a great way to not only relieve the anxiety you’re feeling in the moment, but it can also be a great tool to look back on later. Journaling can help you determine potential triggers and coping mechanisms that may have worked or didn’t work for you.
4. Go to Therapy
Everyone experiences anxiety from time to time. It’s a completely normal human emotion. Anxiety is not something that should take control over your life, though. If you start to notice your anxiety is creeping into your daily life and affecting how you live, it may be time to reach out for help.
Your anxiety may feel uncontrollable right now, but there is hope. You don’t have to fight this fight alone. Chatting with a trained and licensed therapist can be a great way to get you to live your life to the fullest again.
A therapist can help you determine the potential triggers for your anxiety as well as ways to cope moving forward. Reach out to us today to set up an appointment.
Click here for more information on anxiety therapy.