5 Tips to Calm Your Anxious Thoughts at Night
Your eyes feel heavy. After finishing up a TV show, you look at the clock and realize it's time for bed. You head to the bathroom and start your bedtime routine.
Shower. Check.
Pajamas on. Check.
Teeth brushed. Check.
Face washed. Check.
Alarms set. Check.
Pulling back the covers, you crawl into bed and pull the covers up to your chin. You plug in your phone, make sure it's charging, and maybe even double-check your alarms just to be safe. After a long day, you're so ready for a good night's sleep. You roll over and get into a comfortable sleeping position. You close your eyes and start counting sheep.
1 sheep. Did you send that email that was on your to-do list?
2 sheep. What if you bomb the presentation later this week?
3 sheep. Remember that time you embarrassed yourself in front of everyone?
4 sheep. What are you going to do if you get fired tomorrow?
Your eyes dart open, and you sit up in bed. Guess you're not getting that good night's sleep you had hoped for. Here are 5 tips to calm your anxious thoughts at night.
1. Follow a Sleep Schedule
Following a nightly routine can help train your body to mentally and physically prepare for bed. If you follow the same routine, as well as try to go to bed at the same time each night and wake up at the same time each morning, your body will naturally fall into a rhythm and start recognizing when it's time for bed and when it's time to wake up in the morning. If you don't already have a nightly routine, now is the time to implement one.
2. Move Your Body
Getting your body moving for at least 30 minutes each day is a great way to be proactive instead of reactive in calming your anxious thoughts. Exercise has been proven to help relieve stress and anxiety but also to help people fall asleep faster and even sleep more soundly throughout the night. Go for a walk during your lunch break. Head to a studio for a fitness class with a friend after work. Or head to the gym and hop on the treadmill or lift weights in the weight room. Do whatever activity you enjoy that gets your blood flowing and your heart pumping!
3. Write Down Your Worries
Journaling is a great way to help you let go of some of the anxiety you're feeling. Writing down your worries can be a great way to get them out of your head and onto the pages of a journal instead. A journal can also be a great tool to look back on later when you're in a calmer state to learn more about your anxiety. You can try to better understand your specific causes and any coping mechanisms that may have worked or didn't work, so you're better prepared for the next time you have anxiety.
4. Limit Screen Time
The blue light emitted from your television, phones, and laptops actually trick your mind into thinking it's daytime. Avoid these devices close to bedtime so your body knows it's time for bed at night. Instead of scrolling on social media, try to read a book before bed instead. If you can't cut ties completely, you may want to invest in a blue light filter or blue light glasses to reduce the effect of the blue light on your eyes and brain.
5. Seek Additional Support
Everyone experiences anxiety from time to time. If you start to notice your anxiety creeping into your daily life and affecting your normal routine, it may be time to reach out for additional help and support. Working with a therapist can be a great way to help you work through any anxiety you're facing and help you come up with an action plan to cope with it, as well as help you move forward. If you're interested in learning more about anxiety therapy, please reach out today to set up a consultation.
