Anxiety is one of the most common mental health disorders, yet it affects people in many different ways. For some, it presents during stressful situations or social engagements.
For others, however, anxiety hits much harder in the evening hours when it’s time to wind down and go to sleep. Anxiety may be more noticeable at night when the surroundings are quieter and fewer distractions are present.
If this sounds familiar, let’s discuss some natural ways you can nix anxiety at night.
Limit Screen Time
As a population, many hours a day are spent looking at screens more than any generation before. Over recent years, there has been much research conducted on screen time and its impact on mental health. Research has shown that screen time can be disruptive to sleep patterns.
Most screens emit a blue light, which can interfere with your body’s natural melatonin production. Not only will this delay the onset of sleep, but it can also reduce your sleep quality. Additionally, interacting with media can be overstimulating, making your brain race more in quiet hours.
If you’re experiencing anxiety at night, it can be beneficial to put an end to screen time in the hours leading up to your anticipated bedtime. Instead, take up reading, working on a puzzle, or spending time with friends or loved ones in your household.
Create a Bedtime Routine
One of the better ways you can nix your nighttime anxiety is to create a bedtime routine and improve your sleep hygiene. Rather than just getting into bed each night, you should establish activities that promote winding down and calming your mind. With consistency, your body will recognize that it needs to prepare for rest.
Start by setting a time goal for bedtime, which should be the same each night. Keep your sleep area cool and dark. Make your bed a comfortable place that lets your body relax. Maybe even do some light stretching before going into your room. If possible, try to make your sleeping area a device-free zone.
Keep a Journal
A replacement option for using your device in the evening is to write in a daily journal. If you have a lot of racing thoughts, especially in the evening, it can be helpful to get them out. Writing them down on paper is one way to keep them from bothering you into the wee hours of the morning.
By keeping a running journal of your thoughts, you may also be able to identify helpful trends or behavior patterns. Have you been faced with similar situations to those that are now causing you anxiety? How did you manage in the previous instances? Your journal can be a source of empowerment.
Don’t Toss and Turn with Your Anxiety
There may be times that, despite your best efforts, you aren’t able to fully get rid of your anxiety before heading to bed. If you’re in bed and are feeling antsy, try to avoid tossing and turning. Don’t continue to lie there and let your brain do circles on the hamster wheel.
Get out of bed and find something to distract yourself for a short while. Read a few pages of your book. Pull out your journal. Engage in some kind of creative activity, within reason. You’re not trying to amp yourself back up. Find any activity that will be soothing or relaxing.
Once you start to feel sleepy, try going back to bed and see if you have better success. When your mind is racing, just lying there can actually fuel your anxiety levels more. Frustration won’t do you any favors.
Seek Professional Help
If you’re experiencing frequent nighttime anxiety, there may be an underlying cause that you’re not conscious of yet. You may require more help than the points that have been discussed. Thankfully, anxiety is very manageable with the right tools.
Don’t let your anxiety keep you up at night. Contact us today to learn more.
