Anxiety disorders affect millions of Americans, and anxiety often coincides with poor sleep or clinical sleep disorders like chronic insomnia. Unfortunately, this problem can quickly turn into a vicious cycle. When you feel anxious, it can be harder to fall asleep.
Concerns about falling asleep can, in turn, cause anxiety.
Research shows that even mild sleep deprivation can adversely affect your emotional and physical well-being. If you struggle with nighttime anxiety, implementing appropriate coping skills can help you feel better.
9 Ways to Calm Anxiety at Night
If you experience nighttime anxiety, you're used to that frustrating dread and discomfort that comes once bedtime rolls around. You hope tonight will be different...but there you are, at two in the morning, wide awake and worrying, worrying, worrying.
If this situation feels all-to-familiar, you're not alone. Many people experience sleep problems, but it's important to learn how to calm your anxiety. Keep in mind that you may need to experiment with different techniques to determine what works best.
Manage Stress During the Day
Unresolved daytime stress can quickly creep into anxiety at night. In fact, many people find that their anxiety symptoms feel worse when they lie in bed because they aren't preoccupied with all their typical distractors.
You can't eliminate stress, but you can take steps to reduce anxiety by:
recognizing specific triggers that exacerbate anxiety symptoms
practicing mindfulness throughout the day
slowing down your breathing when you notice racing thoughts or intense feelings
implementing healthy self-care when you notice yourself feeling increasingly stressed
practicing skills like cognitive restructuring to reframe negative thoughts
Working with a mental health professional can also help you cope with your anxiety. If you feel like you can't stop worrying- no matter which techniques you implement- you may benefit from having this additional support.
Establish a Calming Bedtime Routine
If you don't already have a bedtime routine, consider making one. Routines help your brain distinguish daytime from the night. They can also mitigate stress and promote a sense of relaxation.
Your routine can be as simple as taking a warm shower, brushing your teeth, and then getting into bed. Consistency is the most essential part. Try to start your routine at the same time each night, and consider setting the alarm to remind you when to begin windowing down.
Create an Optimal Environment to Fall Asleep
Your physical surroundings affect your mood and feelings, so it may be time to take an inventory of your bedroom. You can enhance your environment by:
Keeping your room temperature cool (around 60-68 degrees): Research shows colder rooms promote better sleep. Having a lower body temperature is associated with being able to fall asleep faster.
Tidying your space: Clutter can be distracting, and it may contribute to anxious thoughts. As much as possible, try to remove items that invoke feelings of stress or sadness.
Making the room very quiet: Outside noises can keep you up at night, so consider sleeping with noise-canceling headphones or running a white noise machine.
Investing in high-quality bedding: Choose a mattress, pillow, and sheets that feel comfortable to you. Remember that you ideally spend about one-third of your entire life asleep, so try to prioritize these expenses as part of your overall health.
Be Mindful of Blue Light Exposure Just Before Bed
Blue light can deceive the brain into believing it's daytime, which may affect your body's melatonin production. Research shows that blue light impacts circadian rhythms, making it harder to fall or stay asleep.
Electronic devices like phones, tablets, televisions, and computers all contain blue light- as do LED and fluorescent lights. Consider experimenting with staying off these devices for about 30-60 minutes before bedtime.
Drink Something Warm
Warm liquids like warm milk or decaffeinated tea, help raise your body temperature, which signals sleepiness cues.
That said, be mindful of any beverages containing caffeine. Drinking too much liquid too close to bedtime may also raise anxiety levels if you keep waking up to use the bathroom. Furthermore, avoid alcohol. Even though alcohol has sedative effects that may help you feel sleepy, drinking is associated with more fragmented sleep and waking up through the night.
Practice Breathing Exercises
Breathing exercises promote relaxation and can help you fall asleep faster. They are also helpful if you wake up in the middle of the night and feel anxious.
Deep breathing: Take several slow and deep breaths inhaling through your nose and exhaling through your mouth. If your mind wanders, notice those thoughts and return back to your breathing.
Box breathing: Inhale through your nose for a count of five, hold your breath for another count of five, exhale all the air slowly through your mouth for five counts, and then hold your breath for another count of five. Repeat a few times. You can visualize a box as you do this breathing exercise.
Progressive muscle relaxation: Starting with your facial muscles, tense and release each muscle group moving down your body. Notice areas in your body where you may be particularly tense and consciously aim to relax that tightness.
Get Out of Bed
If you keep tossing and turning late into the night, take yourself out of the scene altogether. Lying in bed awake can create problematic assumptions between your bedroom and wakefulness, and that association can perpetuate nighttime anxiety.
The key here is to stick to something calming and mundane. While watching TV or scrolling through your phone may be tempting, try avoiding electronics. Instead, read, knit, or do some light housework. Give yourself about 20-30 minutes (or until you feel tired), and then try to go back to sleep.
Exercise Regularly
Exercise is associated with decreased stress and anxiety levels, both of which can impact sleep. Reducing these levels may, therefore, improve your overall sleep quality.
If possible, avoid exercising too close to bedtime. Exercise releases endorphins and these endorphins help you feel more energized. This lifted spirit feels good, but when you're trying to ensure a good night's sleep, you don't want to be too amped up just before bed.
How Therapy Can Help With Nighttime Anxiety
It shouldn't be a struggle to fall asleep every night, but feeling stressed undoubtedly makes it difficult to relax.
If the anxiety you experience at night is affecting your quality of life, therapy can provide you with a roadmap for managing these distressing symptoms. Therapy can also offer support for anxiety disorders, panic attacks, and other issues related to sleep hygiene.
I would. be honored to support you on your journey toward wellness. Contact me today to schedule your initial consultation.
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