Sleep Better — How to Handle Anxious Thoughts at Nighttime

Do you often find yourself tossing and turning at night because you are so anxious? Maybe you’re exhausted each day because you have so much trouble falling asleep. Even after a busy day, you just can’t seem to relax. The moment your head hits the pillow, you start worrying about everything you might have done wrong the previous day, and everything on your to-do list tomorrow. Your mind is racing.

Ultimately, you end up lying awake for hours, staring at the ceiling and wondering when you will finally doze off. If you’re ready to break free from these late-night anxious thought cycles, these tips can help.

Exercise During the Day

Exercising right before bed might disrupt your sleep schedule. But working out in the morning or afternoon will get your heart pumping and help you sleep well at night!

What if you work at a sedentary job, and you don’t get much physical activity throughout the day? You might be heading to bed with lots of pent-up energy. Therefore, even if you are emotionally exhausted from a long day of work and family obligations, you might not be physically tired. Even if you only have twenty minutes for a quick daily workout, you may be surprised by what a difference a little exercise makes.

Try Journaling Before Going to Bed

By getting your anxious thoughts down on paper before you go to sleep, you might feel calmer when you finally close your eyes at night. You may even want to keep a notebook next to your bed so that if you wake up in the middle of the night and feel anxious, you will always have an outlet for those emotions.

Cut Back on Caffeine and Alcohol

You might not realize just how much caffeine you drink throughout the day. If you rely on coffee to wake up in the morning, and you tend to pour another mug in the afternoon to get over a mid-day energy slump, you might feel pretty wired by the time you’re supposed to go to bed. Assess how much caffeine you’re actually drinking, and cut back to a single cup of coffee in the morning.

Additionally, it’s a good idea to avoid drinking alcohol before bedtime. Having a glass of wine before bed might seem relaxing, but in reality, any amount of alcohol can significantly decrease your sleep quality.

Yoga and Meditation

Winding down with an evening routine can help you release any lingering physical and emotional tension before going to bed. Moving through a gentle yoga routine can take your mind off of your worries, and you can find relief from muscle aches and joint stiffness that can often occur if you’re sitting at a desk for long hours.

Furthermore, you can use meditation techniques at any time. If you find yourself dwelling on unpleasant, anxiety-inducing thoughts, you can practice simply noticing those thoughts and letting them go.

Redirect Your Attention

Finally, consider what you might be paying attention to during the day that could be exacerbating your anxiety. Are you spending lots of time scrolling through social media, even when you’re lying in bed? Do you pay close attention to the news and end up reading countless negative headlines every day? It’s good to stay informed and remain connected with friends and family, but if your media diet or social media habits are causing anxiety, it’s a good idea to pick up a book instead of your phone to relax.

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Are your anxious thoughts keeping you up at night? Anxiety therapy can help. Reach out today to learn more about booking your first session.