Nighttime Anxiety: How to Cope When Your Racing Mind Keeps You Awake
Updated April 7, 2020
Throughout my life, I’ve grappled with anxiety. Long before I understood what it meant or realized that I wasn’t alone in my tendency to overthink, I felt that constant anxiety hovering over me.
Over time, I made significant lifestyle adjustments that slowly helped me gain control over my anxiety. Though I still experienced it occasionally, it rarely disrupted my sleep. By prioritizing self-care and sticking to a comforting routine, I felt like I had a handle on my mental well-being.
Then came December. Just before Christmas, I lost my grandmother. In the weeks that followed, every night I pleaded for her to visit me in my dreams. I longed for one last conversation, to reassure her of my love. But each morning brought the painful realization of her absence, leaving me heartbroken and lost.
This profound loss made sleeping extremely challenging. I dreaded falling asleep, knowing I would eventually awaken to the crushing reality of her absence. It felt like my life had shifted irreparably, and with it, my anxiety resurfaced.
As I allowed my grief to unfold, new anxieties took root. I spent countless sleepless nights worrying about the health and well-being of those around me, feeling like I was spiraling back to a place of relentless anxiety and exhaustion.
The smallest concerns lingered in my mind for days. I overanalyzed every detail of my experiences. Perhaps the most frustrating part was not just the inability to sleep due to anxiety but the subsequent worry about being tired the next day. It was a vicious cycle I had to break.
Ultimately, I realized that reclaiming my mental well-being was imperative. It became clear that returning to the little routines and habits I had adopted before would help me find balance once more.
No matter the source of your nighttime anxiety—whether it’s work-related stress, personal issues, or otherwise—there are ways to navigate through it.
NIGHTTIME ANXIETY: HOW TO COPE WHEN YOUR RACING MIND KEEPS YOU AWAKE
UNWIND
In my experience, establishing an unwinding routine before bed can significantly alleviate nighttime anxiety. Instead of jumping straight into bed after a shower, take time to signal to your body that the day is over. Indulge in your favorite skincare products—I enjoy using MUN products as part of my nightly regimen (you can also learn more about them in my post on adult acne and use my code “MUN13T” for a discount). Treat yourself to a facial massage, perform gentle stretches or yoga, diffuse essential oils, or engage in a little meditation. Investing this time for self-care can help quiet your mind. With consistency, your body will begin to recognize these rituals as signals that it’s time for sleep.
STAY AWAY FROM STIMULANTS
Products like coffee, energy drinks, and certain alcoholic beverages can act as stimulants. It’s best to avoid them for at least six to eight hours before bedtime. Instead, try soothing herbal teas such as peppermint or chamomile. Magnesium has become a staple for me, especially after hectic days. I usually take it as a supplement or mix this powder with warm water or use magnesium oil. This mineral helps relax muscles and eases tension.
YOUR BED SHOULD BE USED FOR THESE TWO THINGS, ONLY
Associate your bed exclusively with sleep and intimacy. It’s crucial to train your body to link bed with tranquility, not with stress.
If, after 30 minutes in bed, you still can’t drift off, get up. Don’t toss and turn; instead, find something calming to do until you feel sleepy.
Activities like folding laundry, reading, or coloring can work wonders. Remaining in bed while anxious only leads to checking the time and worrying about lack of sleep.
BRAIN DUMPING
If racing thoughts or worries keep you from relaxing, let them out. Grab a journal or a simple piece of paper, and write down everything on your mind.
The act of writing helps ease anxiety and opens a path to relaxation.
Should you find yourself stressed about events from the day, sketch out your plan or create a to-do list for the following day.
YOUR ROUTINE MATTERS
Avoid visual distractions before bedtime. Steer clear of screens from your phone, tablet, and laptop. For years, I struggled to understand the concept of a restful night while my laptop lay beside my pillow. Nowadays, I can’t fathom bringing work to bed. I keep my phone on the nightstand and typically refrain from browsing after 9 PM. Listening to audiobooks on my Echo has been a fantastic alternative. Aim to maintain a consistent schedule, heading to bed at the same time each night.
DON’T LET SILENCE INTIMIDATE YOU
A tech-free bedtime often means facing the silence, which can be daunting for those with anxiety. Many can attest that being alone with one’s thoughts can be overwhelming.
Lying in bed with anxious thoughts can amplify fears and doubts in the silence.
Meditation has been transformative for me. If my mind buzzes with anxiety, I find 10 minutes of meditation helps center me. If complete silence is too much, consider listening to an audiobook or some calming music or white noise for comfort.
HYPNOTHERAPY
Establishing a healthy sleep and nighttime routine is crucial for your overall well-being. Poor sleep can heighten the risk of health issues as well as mood swings, memory lapses, and increased stress.
If sleep continues to elude you, even during naps, consider trying a hypnotherapy app.
Some of my favorites are Deep Sleep, Stress-Free, and Positivity with Andrew Johnson. These apps utilize clinical hypnotherapy techniques to facilitate relaxation, reduce stress, foster positivity, and help you fall asleep without tossing and turning. I highly encourage you to explore them.
If all else fails…
Don’t hesitate to seek professional help. Your body requires rest. Nighttime anxiety can manifest in various forms, and if restless nights persist, it’s important to consult a professional. There’s no shame in asking for support if natural remedies or changes to your routine don’t yield positive results. Many people, including those close to me, find sleep comes effortlessly. While my husband can fall asleep the moment he lies down, I find myself questioning, “Why can’t it be this easy for me?”
The power of your mind is immense. Sometimes, even physical exhaustion isn’t enough to facilitate sleep.
While my nights aren’t always completely peaceful, embracing my former routines and practicing some self-care rituals has been instrumental in helping me regain my sense of self. Do you struggle with nighttime anxiety? What bedtime rituals bring you comfort each night?
Knowledge empowers us. If you’re reading this due to the stress brought on by the current global health crisis, consider reading this post to gain insight into what’s happening.
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