8 Tips To Help Fight Anxiety At Night


Tips To Help Fight Anxiety At Night

Living with anxiety is hard as it is, but for some people it gets worse when they go to sleep at night, rather, try to go to sleep at night. Anxiety at night can sometimes make you feel worse than ever, leading to you dreading sleep altogether. Something as normal as sleeping becomes one of your biggest struggles in life.

Anxiety makes you toss and turn constantly with a million thoughts running through your mind, with no intention of slowing down.

No matter how hard and tiring of a day you may have had, sleep just refuses to come, and you spend yet another night staring at the ceiling trying to make sense of all the intrusive thoughts racing through your mind. You try so hard to sleep, but those anxious thoughts beat you every time. You wake up every morning tired and exhausted, and like this, the vicious cycle continues.

But you don’t have to live like this, because there are a few things you can do that will make it a bit easier for you to handle your anxiety at night. Just a couple of simple things you can do that will relax you enough to have a good night’s sleep.

Here Are 8 Tips That Can Help You Fight Anxiety At Night

1. Deep breathing exercises and mindfulness.

Doing some relaxing and calming deep breathing exercises before going to bed can do wonders for your sleep. It relaxes your muscles and calms your mind so that you can have a deep, and proper sleep at night. And not just deep breathing exercises, mindfulness meditation can also help you tremendously in fighting anxiety at night. All these practices help in clearing your mind of all those disturbing and anxious thoughts, that make sleeping difficult.

Deep breathing exercises and meditation can help you clear your mind, focus on the present, and also help you practice detachment from all your fears and worries. So the next time, you feel your anxiety hovering over you, try any of these out for a few minutes, and see how better, calmer, and relaxed you feel. Regularly practicing these can help you control your anxiety to a huge extent.

Related: 7 Anxiety Remedies You Never Heard About

2. Listening to motivational podcasts and watching inspirational videos.

One of the biggest reasons behind anxiety is all the negative thoughts that keep on running through your mind. What if something goes wrong? What if I am not good enough? What if I can never fulfill my true potential? What if I am a burden on everyone? Questions like these always make you feel anxious about yourself and the future and make you question yourself relentlessly.

In order to make sure this does not keep on happening again and again, what you can do is listen and watch motivational and inspirational podcasts. It will not just help you deal with your insecurities, it will also encourage you to work hard and reach all your goals. It will help get rid of the constant stress you are in so that you can have a more positive approach towards things.

If you don’t feel like listening to podcasts or watching videos, you can also read books, as reading books before bedtime ensures that you fall asleep faster, and also makes sure that you sleep better.

fight anxiety at night

3. Cutting back on your social media usage.

Scrolling through your social media for a long time before going to sleep, does not just hamper your sleep at night, but can also exacerbate your anxiety. Studies have found that excessive social media usage can affect your mental health, and have detrimental emotional consequences. If you keep on scrolling mindlessly through your social media, it can lead to you feeling more anxious than ever.

So, instead of depending on social media, focus on something positive before going to sleep. Reading, talking to your family, or watching funny, light-hearted things can soothe you, and help you have a good night’s sleep. Indulge in those things that will make you feel positive about yourself, and won’t trigger you and your anxiety.

4. Journaling

Journaling is one of the best things you can do to keep your anxiety at bay, especially at night. Whenever you feel like your intrusive thoughts, worries and fears are overwhelming you or threatening to drown you, take a journal and write all of it down. Pouring your heart out and writing down all your thoughts can be cathartic. You might find it tough to express your fears to someone, but keeping it all in is also not the right thing to do, is it?

Writing everything down helps you to detach yourself from all the negative thoughts, and provides you with mental peace and clarity. It helps you acknowledge and face your worries in a more constructive way, and not just simply ruminate about them. Write all your feelings and thoughts down before going to sleep, and see how lighter you feel.

Related: 5 Powerful Steps To Calm Your Worry and Anxiety

5. Switching everything off.

One of the best things you can do to enjoy a good night’s sleep and also fight your anxiety at night is switching off all your electronic devices. Overdependence on electronic devices such as television, mobile phone, laptop, IPad, etc. has played a huge role in people making anxious, more than ever before. Scrolling through social media, obsessively checking emails, all of this hampers your sleep more than you think.

So, before your bedtime, make sure you unplug yourself completely from such things. Do things that will make you feel calmer and more relaxed. Do things that will make you feel more centered and grounded. Look within yourself and find those things that will make you feel happy, and will help you handle your anxiety at night; always depending on electronic devices is not the answer at all.

6. Avoiding caffeine before bed.

If you want to have a good night’s sleep without any anxious thoughts disturbing you at night, then you should avoid consuming caffeinated drinks before going to bed. Caffeine spikes up your adrenaline levels, leading you to feel more anxious and on edge. If you notice that caffeinated food and drinks are making you more jittery, then it’s a good idea to cut back on them, especially before you go to sleep.

Apart from coffee, other common sources of caffeine are dark chocolate, over-the-counter medications, cereals, and chocolate desserts. When cutting out caffeine, make sure that you do it gradually, as caffeine withdrawal can cause physical symptoms identical to that of anxiety.

7. Listening to your favorite music.

Music is a powerful thing when it comes to handling your anxiety at night. Music helps in activating the reward systems in your brain which heightens feelings of happiness and pleasure and helps in controlling stressful and anxious thoughts. There is a lot of research out there that says music is extremely beneficial for mental, emotional, and even physical well-being; music has the power to improve your immune system by reducing stress.

Listening to your favorite music before going to sleep can make you feel positive and help you unwind after a long day. It will also help boost your mood, and relax you, and help you fall asleep faster.

music helps with night anxiety

8. Going to sleep at the same time every night.

Going to sleep at the same time every day can help a lot when it comes to dealing with anxiety at night. Following a consistent sleep routine helps you stay mentally and physically healthy, and most importantly, keeps your circadian rhythm in check, so that proper sleep is ensured. The more you sleep at the same time, the faster you will fall asleep and this will help you keep your anxiety in check.

It is equally important to wake up at the same time every day so that your biological clock doesn’t get disrupted. It is crucial to keep your sleep time and wake time consistent, and this might even make you feel tired for a few days, but this will be beneficial for you in the long term by building up your sleep drive, improving the quality of your sleep, and helping you fall asleep faster.

Related: The 4 R’s of Managing Anxiety

Making these small changes in your life can help you a lot when it comes to handling your anxiety, especially at night. Sleep is very important for having healthy physical and mental health, so there’s no point compromising on it. Try these simple things out, and see what a world of difference it makes to your life.

Tips To Help Fight Anxiety At Night pin
Tips To Help Fight Anxiety pin

— Share —

— About the Author —

Leave a Reply

Your email address will not be published. Required fields are marked *

Up Next

Are You A Socially Awkward Introvert? 10 Clues That Your Introversion Is Actually Social Anxiety in Disguise

Socially Awkward Introvert Signs You Have Social Anxiety

Imagine you're at an office party, and you more or else know everyone there. You have a drink in your hand and the music feels nice. However, you feel nervous, your heart rate is steadily going up and all you want to do is escape. What does this mean? Are you a socially awkward introvert? Or just someone who has social anxiety?

What in the world of introvert social anxiety is this, you must be thinking?

Introversion and social anxiety are two distinct traits, but they can often overlap and be confused with one another. While introversion refers to a preference for solitude or smaller social gatherings, social anxiety is a condition that causes intense fea

Up Next

What Causes Anxiousness? 9 Factors That Lie At The Root Of Anxiety

What Causes Anxiousness Reasons For Your Anxiety

Do you often feel worried or afraid for no apparent reason? Do you find it difficult to relax? Do you feel that everyone is observing you most of the time? Then you just might struggle with anxiety. But what causes anxiousness? Let’s find out.

What is anxiety?

Anxiety is a natural response to stress and a normal part of the human experience. It is a feeling of fear, unease, and apprehension that can be accompanied by physical sensations such as a rapid heartbeat, sweating, and trembling. 

Anxiety can make us worry unnecessarily leading to intrusive, obsessive and uncontrollable thoughts. It can result in feelings of fear, tension, rapid heart rate, sweating,

Up Next

Coping With Postpartum Psychosis: What New Mothers Need To Know

Postpartum Psychosis Causes And Effective Treatments

The birth of a child is supposed to be a joyous occasion, but for some new mothers, it can trigger a serious mental health condition called postpartum psychosis. 

What is postpartum psychosis?

Postpartum psychosis is a rare but serious mental health disorder that can affect women in the weeks following childbirth, leaving them struggling with intense feelings of confusion, anxiety, and despair.

Fortunately, with the right support and treatment, recovery is possible. We must raise awareness about this condition and make sure that new mothers have access to the care and resources they need to heal and thrive.

Up Next

Self-Help for Introverts: 25 Solo Self-Care Tips to Preserve Your Energy and Thrive In Today’s World!

Self-help For Introverts Effective Tips For Introverts

Are you an introvert? Our tips on self-help for introverts will help you not only to survive but also to thrive in overly stimulating environments!

Are You An Introvert?

An introvert is an individual with a unique personality type that makes them prefer solitude and quiet environments.

“Introvert people”, as the world likes to call them, prioritize introspection or internal stimulation over social interactions or external stimulations.

Introverts tend to feel depleted, exhausted, and overwhelmed by social interactions and find social situations, such as parties or gatherings to be too st

Up Next

15 Effective Reminders For Anxiety That Will Help Comfort You

Reminders For Anxiety: 15 Effective Ways To Comfort Yourself

Are you feeling anxious lately? If so, you are not alone! Many people experience anxiety at some point in their lives, and it’s completely normal to feel this way. let’s talk about gentle reminders for anxiety that will help you whenever you feel overwhelmed.

What to do when you feel anxious?

Feeling overwhelmed and anxious can be a difficult experience. It feels like there’s nothing we can do to make things better. We all face stress and worry at times, but when those feelings start to interfere with our daily lives, it’s important to take action and find ways to calm our minds.

"In the end, just three things matter: How well we have lived. How well we have loved. How well we have learned to let go." - Jack Kornfield


Up Next

When Life Feels Empty: 7 Signs of an Existential Crisis and Ways to Cope

What Is An Existential Crisis Powerful Coping Strategies

Have you ever felt lost or overwhelmed by deep and thought-provoking questions about life? Are you having an existential crisis? Curious to know how to deal with them effectively? Read on!

What is an existential crisis?

An existential crisis is a period of intense questioning and uncertainty about the meaning and purpose of life. It’s a feeling of being lost or disconnected from the world around you. It’s when you start to wonder if there is more to life than what you’re currently experiencing, or if there’s any meaning to your existence at all.

According to psychologists, an existential crisis is primarily a variety of inner conflicts. It is marked by a lack of purpose and me

Up Next

Unwind Your Overworked Mind: 8 Effective Strategies for Dealing with Stress and Burnout”

Overworked Mind

Stressed from being overworked? Had a long day at your workplace with deadlines closing in, and your brain seems numb and foggy? If you answered yes to all these questions, then chances are you have an overworked mind.

Work stress can often ruin your productivity, and in this fast-paced world, you have to be on your toes to catch up with the flow. An overworked brain can often lead to burnout. So, if you are suffering from the same and want to calm that overwhelming feeling, then you have come to the right place!

So, what is overworking exactly? Overworking occurs when you work extensively and feel exhausted because of it. As a result, you don’t get any time to relax. 

But what causes overwork? In this competitive world, most of us embrace the core beliefs of hustle cultu