Ever have those nights where your brain just won’t shut up? I’ve been there—lying in bed, mind racing like it’s on a non-stop roller coaster, while the rest of the world quietly snoozes away. It’s wild to think that nearly one in three people face this exact struggle, and honestly, I’m right there with you.
Anxiety loves to show up when everything goes quiet. Without the usual distractions, every worry and “what if” takes center stage, turning your mind into a midnight party of anxious thoughts when all you want is peace.
In this post, I’m sharing 7 simple strategies that have helped me tackle nighttime anxiety. After countless sleepless nights battling racing thoughts, I’ve finally found methods that actually work.
Understanding Nighttime Anxiety
Nighttime anxiety occurs when worry and stress make it nearly impossible to relax and drift off to sleep. Instead of peaceful rest, your mind stays stuck in overdrive, leading to poor sleep quality.
Research shows that anxiety triggers the production of stress hormones like cortisol, which can disrupt your natural sleep cycle. Think of it this way: when your body’s in alert mode, both your mind and body struggle to power down for the night.
Take Deep Breaths
When my thoughts are spinning, deep breathing becomes my anchor. It might sound basic, but focusing on your breath gives your busy mind a new focal point, helping those worries fade into the background.
Here are some simple steps to try:
- Find a comfortable position where you can relax without interruption
- Close your eyes and inhale slowly through your nose for four counts
- Hold that breath for four counts, then release it gently through your mouth for another four
- Continue this rhythm for a few minutes, gently redirecting your focus back to your breath if your mind wanders
Journaling
My best ideas love to pop up right as I’m trying to sleep, so I keep a journal by my bed to capture those swirling thoughts. Don’t worry about structure or perfection—just let it flow onto the paper. It’s amazing how much less overwhelming thoughts become when they’re written down.
Try these journaling approaches:
- Dedicate a few minutes before bed to empty your mind onto paper
- Write freely without judging or editing yourself
- Start with simple prompts like “Today, I felt…” or “What’s keeping me up is…” or “Business Ideas”
- Notice any patterns or improvements in your anxiety over time
Make a Calming Pre-Bed Routine
A consistent bedtime routine can signal your body and mind that it’s time to wind down. The predictability creates a sense of calm that helps ease anxiety.
I’ve found that dimming lights, switching off screens, and enjoying herbal tea works wonders. My boyfriend got me smart color bulbs that automatically shift to red light after 10 PM—it’s been a game-changer for signaling my brain that it’s time to relax.
Ashwagandha Gummies
Another little anxiety relief method you can try is taking Goli Ashwagandha Gummies.
Ashwagandha is an adaptogen that helps reduce stress and manage anxiety.
I’ve noticed that when I take these gummies, the tight, anxious feeling in my chest eases up, which makes falling asleep at night a lot easier.
They also taste sooo good just like candy! I often have to resist the urge to eat the whole bottle.
Move Your Body
Exercise isn’t just about fitness—it’s a powerful anxiety-buster. Whether it’s a brisk walk, Pilates, or dancing in your living room, movement releases endorphins that naturally elevate mood and calm nerves.
I sometimes struggle with maintaining a workout routine, but the difference in my anxiety levels when I exercise daily is remarkable, even with just a 15-minute YouTube video.
Here are some practical exercise tips:
- Pick activities you genuinely enjoy—walking, cycling, or dance parties count!
- Start with realistic goals: 20-30 minutes a few times weekly
- If exercise energizes you, schedule workouts earlier in the day
Limit Screen Time
Yes, we’re all addicted to our phones, making this tip challenging but crucial. Screen time before bed, perhaps surprisingly, can amplify anxiety symptoms.
The blue light from devices interferes with melatonin production—your sleep hormone MVP. Try setting a “tech curfew” 30 minutes before bedtime. For night owls like me who work late, blue-light blocking glasses can be a helpful compromise.
Talk Positively
Bedtime had become so challenging that I started dreading it. I knew I’d be lying awake for hours, and sleep had transformed into this negative experience I couldn’t escape.
Then I realized: constantly telling myself sleep would be difficult was creating a self-fulfilling prophecy. Now, I’ve flipped the script with positive thoughts like “I can’t wait to get to bed” or “I’m going to sleep well tonight.” Simple but powerful—you’re essentially training your brain to look forward to bedtime!
I hope these strategies help you manage your nighttime anxiety better. Remember, anxiety is tough but manageable with the right tools. Keep experimenting until you find what works for you.
I’d love to hear about your experiences or additional tips—drop a comment below and share your thoughts!
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