Anxiety doesn’t keep only to daytime hours. It can strike at any time, fighting to control your thoughts and make you spiral into fear and uncertainty.
But, many people tend to struggle more with anxiety at night. Even if you can keep busy and distract yourself during the day, you’re often alone with your thoughts when you’re in bed at night, trying to sleep. That’s when it’s easier for anxiety to attack.
Unfortunately, that can create a vicious cycle. The more your sleep is disrupted due to anxiety, the worse those anxious thoughts can become during the day and the cycle perpetuates and escalates.
Thankfully, there are things you can do to calm an anxious night. When you get the rest your mind and body need, you’ll be able to put up a better fight against anxiety and the symptoms that come with it.
So, what can you do to fight back against anxiety at night?
1. Get Out of Bed
While it might seem counterproductive, at first, the last thing you should be doing is tossing and turning in bed while you struggle with anxiety. When you do, your mind is associating that space with wakefulness and anxiety, not sleeping.
Instead, if you can’t fall asleep due to your thoughts after 15-20 minutes, get out of bed. Go to another room and do something that helps you feel calm or relaxed. It could be reading a few pages of a book, practicing deep breathing, or meditating, but try to avoid screens. When you start to feel tired again, go back to bed and try again.
2. Keep a Journal
Sometimes, simply getting your anxious thoughts out in the open can cause them to quiet down. Maybe you don’t have anyone to express them to in the middle of the night. So, keeping a journal on your nightstand can be the next best thing.
If your anxious thoughts are keeping you awake, write them down. Getting them out on paper can make a big difference. Plus, a journal allows you to reflect on how far you’ve come. You might also be able to recognize specific triggers or patterns that contribute to your anxiety.
3. Establish a Routine
Sometimes, improving your sleep hygiene can make getting the rest you need easier. That starts with developing a nighttime routine that lets your mind and body know it’s time to wind down. Just as children need a bedtime routine, adults benefit as well.
Try to go to sleep at the same time each night. Your routine beforehand might include a warm shower or bath, light stretching, or meditation. A good rule of thumb is to avoid electronics for at least an hour before bed, as they can stimulate the mind and make it harder to fall asleep.
A routine can help to “train” your brain. When it knows you should be sleeping, you’re more likely to drift off quickly, leaving less time for anxious thoughts to creep in.
4. Practice Mindfulness
Anxious thoughts tend to focus on things you wish you could do differently in the past or worries about the future. One way to combat those thoughts is with mindfulness.
Close your eyes and focus on taking slow, deep breaths. As you rest in bed, try to be more in tune with your senses. What do you feel, hear, and smell? What are your surroundings? Mindfulness pulls you back to the present. It helps you stay focused on the moment rather than allowing your thoughts to drift elsewhere.
Staying grounded in the present makes anxious thoughts less likely to pull you in. Only a few minutes of mindfulness can weaken those thoughts and put you back in control.
You don’t have to be a victim of anxiety every night. Try some of these solutions to stay calm and get the rest you deserve.
Additionally, don’t hesitate to ask a trained professional for help. Therapy can work wonders to help you control anxious thoughts and get to the root cause of what is keeping you up at night. Contact us today to set up your first appointment.
Jennifer Perera is a mom of two boys, a spouse and a Licensed Clinical Social Worker. She is also Certified as a Perinatal Mental Health Professional by Postpartum Support International. She has a private practice in Springfield, New Jersey and also sees clients throughout New York, Connecticut, Pennsylvania, Florida, and Illinois via telehealth. Her passion is helping new moms and dads find their joy again in parenthood through individual and couples counseling. She also runs workshops for new parents, teaching them techniques and strategies to help them have a stronger relationship - built to thrive during the parenthood years. Jennifer specializes in working with parents during the prenatal and postpartum periods and those coping with grief or loss issues surrounding pregnancy.
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