The day has finally come to a close. Work is wrapped up until tomorrow. To-do list items have been checked off. Now it is finally time to rest and recover. Yet, as you try to wind down, almost on cue, your mind starts racing.
Nighttime anxiety is much more common than most people realize. When the daily distractions start to fall away, the world gets quiet. This is exactly when anxiety thrives. You may replay conversations, worry about tomorrow’s problems, or feel a low hum of dread that has no specific source.
If you know this feeling all too well, know that it does not have to be a forever problem. With practical, evidence-based tools, you can make necessary shifts toward more restful nights.
Notice What Your Body Is Doing
Anxiety takes a toll on your mind, but it also lives within your body. It often manifests as chest tightness, shoulder tension, shallow breathing, a clenched jaw, and restless legs. If you notice physical symptoms, they are worth paying attention to.
An effective way to manage nighttime anxiety is to interrupt its cycle through deep breathing. Try counting during your breaths, exhaling slightly longer than you inhale. This controlled and extended breathing will help activate your parasympathetic nervous system, which is responsible for calming the body’s stress response.
Progressive muscle relaxation is another option. Start at your feet and work your way upward. Tense each muscle group, working through your feet, calves, thighs, abdomen, hands, arms, shoulders, and face, holding for a few seconds, then releasing. It builds bodily awareness and releases tension caused by anxiety.
Challenge the Thoughts Keeping You Awake
Just because a thought crosses your mind does not make it a fact. When anxiety increases at night, it often leads you down a path of worst-case scenarios that feel urgent. They rarely are.
When a worry surfaces, ask yourself whether there is evidence surrounding it. Think about the realistic outcomes of this worry. Getting yourself into the habit of factual and realistic thinking will help keep you grounded. There is an important distinction between positive thinking and realistic thinking.
Create a Wind-Down Routine That Works for You
Your brain is a creature of habit and learns from your past behavioral patterns. When you pair certain behaviors with sleep, your nervous system imprints those actions together. A consistent wind-down routine can go a long way in reducing anxiety.
Creating a wind-down routine does not have to be formal or elaborate. Try setting a boundary around screen time before your desired bedtime. Indulge in light reading or journaling before bed instead. Perform light stretches or nightly meditation to clear your mind. Find a way that works for you to signal to your brain that it can shut down for the day.
Stop Fighting Being Awake
If you find yourself wide awake at night, stop trying to fight it. Watching the clock and counting how many hours are left for you to sleep will have the opposite effect than intended. Telling yourself to calm down in the midst of anxiety may increase your arousal rather than reduce it.
If you are awake, tell yourself that it is ok. Shift your intention toward simply resting and relaxing. Resting can still be restorative. When you reduce the pressure to fall asleep, that nighttime anxiety loses its power.
Consider Support
Nighttime anxiety can greatly interfere with your sleep schedule, your energy levels, your overall mood, and your sense of control. With the right strategies in place, you can override it.
If you have tried specific techniques but are still fighting with anxiety, working with a therapist can be beneficial. Through anxiety counseling, you can learn to identify thought patterns that are fueling your anxiety and build healthy strategies for moving forward. Contact me to get started.