Once anxiety hits in the middle of the night, it can be hard to stop the racing thoughts. If you often wake feeling restless, nervous, or afraid, you may be living with nighttime anxiety. Other symptoms include trouble falling asleep, nightmares, twitching, and gastrointestinal problems. Here are four strategies for calming an anxious night.
1. Set Up a Comfortable Sleep Environment
Calming anxiety starts with something as simple as your bedroom. If outside sounds are a concern, look into white noise machines or earplugs. Make sure your window dressings block out external lights.
If you often wake up feeling hot, consider getting a fan and using cotton sheets. If you run cold, make sure your space has warm blankets. No matter what you need for a good night’s sleep, invest in comfortable bedding. After all, since you spend a good portion of your life sleeping, the investment’s worth it. Make your bedroom a haven of safety and comfort.
2. Practice Good Sleep Hygiene
When you get into a good sleep routine before getting into bed, you’re less likely to ruminate and be taken over by anxious thoughts. Prepping for sleep begins throughout the day. Limit caffeine intake in the afternoon and alcohol in the evening. Avoid taking long naps during the day; try keeping them under 20 minutes. Stay away from strenuous activities or exercises just before bed, and try to avoid big meals late at night.
Additionally, an important hygienic sleep practice is limiting screen time at least an hour before bed. It is best practice to place your phone away from arm’s reach at night. To wind down, create a transition ritual between daytime and nighttime. Take a long bath, set aside time to read a book, or listen to a calming podcast.
3. Write Out Your Worries
Oftentimes, nighttime anxiety is characterized by intrusive thoughts that you just can’t get out of your head. One step in managing this anxiety is challenging and reframing these overwhelming, negative thoughts.
Keep a journal by your bedside and jot down any anxious thoughts that come up in the middle of the night. Once you’ve identified these thoughts, ask yourself if they’re based on facts or if they’re actually distorted and untrue.
For example, if you find yourself catastrophizing about a future work meeting, remind yourself you’re perfectly capable at your job. Instead of telling yourself everything will go wrong, think about the possibility that everything will go smoothly. When you get into a practice of challenging these negative thoughts, you’ll be better equipped to combat anxiety.
4. Get Into a Meditation Practice
Countless studies show the positive effects of meditation on anxiety. The more you practice, the easier it becomes.
Begin by finding a quiet, comfortable space. Lie down, close your eyes, and bring your mind to your breath. Inhale deeply through your nose, allowing your lungs to fill with air, and then exhale slowly through your mouth. Pay attention to the sensation of your breath as it enters and leaves your body.
If your mind starts to wander, gently redirect your focus to your breath. Try doing this just before bed and just after waking up.
Are You Struggling with Anxiety at Night?
It’s not normal to often lie awake with anxiety. Your nighttime anxiety may be a sign that something deeper is going on. Persistent anxiety can be a diagnosable mental health condition on its own, or it can be a symptom of an issue like depression, obsessive-compulsive disorder, or post-traumatic stress disorder. Talking to a therapist can help. Your therapist can help you get at the root of your stress and work with you to develop positive coping mechanisms to soothe yourself.
To find out more about how therapy can ease nighttime anxiety, please reach out to us.
