Many people are able to get a handle on their anxiety during the day. It’s easy to stay distracted, be mindful, and do things that can help to calm worrying or anxious thoughts. Unfortunately, that’s not always the case when the sun goes down, and you’re trying to get some sleep.
For some, anxiety becomes worse at night. If that sounds familiar, you’re not alone, and there’s a good reason why it can often feel so overwhelming. When you’re alone in the quiet, trying to get to sleep, it’s a perfect opportunity for those thoughts you’ve been distracting yourself from all day to start to creep in.
So, what can you do to calm your anxious nights, get some rest, and fight back against the fears plaguing you from feeling peaceful? Let’s cover a few tips that can help.
Get Out of Bed
One of the best ways to keep your anxiety from getting worse at night is to get up and do something calming. Go to a different room and find something that relaxes you. Read a few pages of a good book, listen to soothing music, or even take a warm bath. When you start to feel tired again, go back to bed and try to sleep. The longer you stay in bed tossing and turning, the worse your anxiety is likely to become.
Establish a Nighttime Routine
Many people don’t have the healthiest sleep hygiene. If you don’t, it can do more damage to your mental health than you might realize. Develop a nighttime routine that signals to your mind and body that it’s time to sleep. You’ll get into a more relaxed state, and you’re less likely to spend time overthinking or worrying.
What that routine looks like is up to you, but it might include things like:
Going to bed at the same time each night.
Avoiding electronics one hour before bed.
Creating a healthy and effective sleep environment.
By feeling safe and comfortable in your bedroom and going through your routine each night, you’ll have an easier time falling asleep while feeling secure.
Keep a Journal
One of the struggles you might face when dealing with anxiety at night is not having someone to share your thoughts with. While you might not be able to call up someone from your support system, there is an effective way to sort through your thoughts—keep a journal.
Having a journal on your nightstand or next to your bed can make it easy to quickly jot down what you’re feeling. Sometimes, getting your thoughts and feelings out (even on paper) can help to calm your anxiety. It also gives you something active to do, serving as a healthy distraction.
Seek Professional Help
Even if you only notice your anxiety at night, that doesn’t mean it isn’t present during the day. You simply might be better at “ignoring” it. One of the best things you can do is to talk to a mental health professional.
Anxiety is extremely common, but it rarely goes away on its own without help. Thankfully, help is widely available, and you can learn to manage your symptoms and take control of your thoughts again with guidance and support. A therapist can help you discover the underlying cause(s) of your anxiety. While that isn’t always an easy thing to face, it’s essential to overcome your fears. You’ll also learn skills to cope with your anxious thoughts both during the day and at night.
Don’t let your anxiety keep you from the restful nights you deserve. Anxiety therapy can help you deal with restless nights, contact me to set up an appointment.