How to Calm Anxiety at Night. Solutions for Better Sleep.
Are you someone who yearns for a good night’s sleep but just can’t as your mind is working overtime?
This has been me at many points in my life, so I know that lack of sleep can affect every single part of your day. Your energy, your mood, your relationships, your focus. Every task and interaction you have is impacted if you can’t get enough zzzz’s at night.
You may not be sleeping due to stress and anxiety and this lack of sleep will actually make you more stressed and anxious. It’s a vicious cycle.
So let’s talk about some solutions to quiet your mind at night. These tips to help you relax at bedtime are hacks I’ve been using over the years, especially when stress get’s the better of me.Have Bedtime Anxiety? 3 Simple Hacks for a Better Nights Sleep. #insomnia #cantsleep #anxietyproblems Click To Tweet
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3 Simple Tips to Get Rid of Anxiety at Night and Get to Sleep:
#1. Figure out what you are anxious about at night.
By knowing what is causing your stress you can start to do something about it. Whatever is triggering you – write it ALL down. Every single thing.
This way you can see in black and white what your stressors are.
You may have not even realized exactly what has been causing your anxiety but going through this process will help to uncover what’s been keeping you up at night.
#2 Don’t Be a Procrastinator!
Sometimes our nighttime stress comes from all the things we need to do in our lives. You know you have made a big list in your mind – probably too big. This is causing your mind some serious stress.
Many times anxiety can be our bodies way of letting us know that we need to come up with an actionable solution.
Here’s what you can do:
- Write down everything you have on your to-do list
- Once you have it all written down, highlight your 5 biggest stressors.
- Now that you have determined the biggest items that are affecting you, write down 3 action items you can take to reduce your stress.
- Act on those items!
Once you have done this you can make a plan for everything else on your list – but just focus on the top 5 right now.
You may even decide that some items are not worth being on the list. If they aren’t stressing you out, get rid of them! The whole point of this particular exercise is to help you sleep better. Don’t forget that 🙂
You will find that once you know what you’re doing and you have a plan — you won’t think about these stressors much at night.
You can rely on the fact that you’ve already started taking care of things. This is a good feeling!
#3 Preparation is Everything.
Okay, so this statement makes sense in all parts of our lives!
If you go to bed wondering what you’ll be wearing tomorrow, how long it will take you to get to an appointment, what you need to make for lunch or trying to figure out next steps on a big project – you aren’t going to get any sleep!
Do yourself a favour and dedicate 30 minutes at night to making sure you have everything together for the next day.
It may seem like a pain at first, especially if you are tired, but trust me – once you get the hang of it your 30 minutes will actually reduce to 10 or 15 minutes.
A few tips to prepare for the next day:
- Take a mental note or review your calendar for the following day. See what you have going on.
- Depending on your schedule you can plan accordingly
- If you have a big project you’re working on- write down all next steps or action items instead of trying to remember them the next day.
Related reading: How to Set & Achieve Your Mental Health Goals
Now that we have discussed 3 key ways to help you reduce nighttime anxiety, let’s talk about some sleep aids that I personally swear by!
Natural Sleep Aids to Reduce Anxiety and Get to Sleep!
Prepping for Bed
1. Make yourself a non-caffeinated hot drink.
This Golden Milk Tea or some call it a Golden Latte is my favourite. It’s made with turmeric, cinnamon and your choice of non-dairy milk. It makes me really sleepy and extremely relaxed.
Another great option is camomile tea. It is said that the relaxing compounds in camomile tea can help reduce stress and anxiety, so enjoy a cup in the evening as much as you can.
2. Give Lavender Essential Oil a Try
Lavender is known to have calming properties that can help you relax. Here are some ways you can use lavender essential oil to help you get ready for bed:
- Add 1 drop of lavender essential oil to your night cream. Simply put the drop in your hand with the night cream and massage into your face and neck.
- Diffuse your lavender oil. 4 to 5 drops is a good amount depending on how pure your oils are. Here is the first diffuser I started using. It’s affordable and works great.
- You can also make a lavender linen spray. Give a light spray to your pillow and sheets for an extra bit of calm 🙂
3. Read a Good Book
Reading before bed is a great self care activity but it’s also a good way to encourage sleep. Ever notice as you’re turning the pages before bed that your eyes are starting to close? You can barely make it to the next page? This is a process that can be enjoyed and also preps our body for sleep.
My current bedtime read: Brida by Paulo Coelho.
4. Keep technology out of the bedroom.
Are you someone who charges your phone next to your bed? This is a no-no!
Who wants to be woken up by notifications and texts? This means you have noise and light pollution in your bedroom. Not to mention who knows what harmful effects a mobile phone could have charging next to your head all night long?! No thank you!
During the Night
1. Keep a notebook or journal beside your bed.
This is perfect for the racing mind. Do you have something you keep thinking about or need to remember? Write it down and deal with it in the morning.
2. Treat yourself to a noise machine.
This is my absolute favourite sleep aid! I am honestly obsessed.
If you are like me and love the sound of a fan when you are sleeping in the summer, then you have to try the noise machine I use every night. There are 20 non-looping white noise and fan sounds. I have chosen a fan noise that sounds JUST like my fan in the summertime. Ahh – this honestly soothes me to sleep 🙂
Check out my sound machine here.
3. Keep water beside your bed.
No one needs more reasons to be woken up in the night. In the winter we can get dry throats from the thermostat, so keep water on hand just in case.3 hacks to get rid of anxiety and get to sleep + sleep aids to help you relax. #cantsleep #insomnia #anxiety Click To Tweet
Do your children have anxiety at nighttime? Make sure to check out this helpful post from Colleen at Good Bye Anxiety, Hello Joy: Ways to Improve Bedtime anxiety in Children.
Do you suffer from stress and anxiety at night?
If yes, which one of these tips are you going to try? I’m hoping the top 3 solutions along with a couple of sleep remedies 🙂
Here’s to a good night’s sleep!
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