Managing Insomnia And The Dreaded Nighttime Anxiety
That cycle of nighttime anxiety can be exhausting—both physically and mentally. It’s like your brain suddenly decides that bedtime is the perfect time to replay every worry, analyze every mistake, or catastrophize about the future. And the more you struggle to sleep, the more anxious you become about not sleeping, creating a frustrating loop.
The good news? Anxiety before bed can be effectively managed. So let’s talk about some ways we can make that happen.
1. Practice A Consistent Routine
Another thing you can work on is having a consistent nighttime routine—one that signals to your nervous system that it’s safe to relax. This entails sticking to a consistent sleep schedule. Though sleeping in on weekends may be incredibly tempting, our bodies thrive on routine. Maintaining a steady bed time and wake-up time—yes, even on weekends—helps regulate our internal clock, making it easier to fall asleep and wake up feeling refreshed.
2. Start Winding Down an Hour Before Bed
There’s no one-size-fits-all bedtime, but you can work backward from when you need to wake up. If you need eight hours of sleep and wake up at 7 a.m., aim for lights out by 11 p.m. But don’t wait until the last minute—set aside an hour beforehand for calming activities like reading, journaling, or a warm shower. Avoid screens, dim the lights, and follow a consistent pre-bed routine to signal to your brain that it’s time to rest.
3. Create a Sleep-Friendly Environment
Your bedroom should be a sanctuary for rest. Most doctors will tell you that the bedroom should be used for only two things—sleep and sex. The bedroom is not a place for work, scrolling, or binge-watching. When we bring these things into the bedroom the brain starts to associate that space with being awake and aIert. I know it can be hard, but try to keep distractions out of the bedroom, invest in a supportive mattress and comfortable pillows, and keep the room cool—experts recommend a temperature between 60–67°F (15–19°C). Blackout curtains can also help create an optimal sleep space.
4. Avoid Late-Night Snacking and Drinking
Eating too close to bedtime can lead to discomfort and even acid reflux. Also, be mindful of caffeine and alcohol intake—while alcohol might initially make you feel drowsy, it disrupts REM sleep, leading to poorer sleep quality overall.
5. Calm Your Mind Before Bed
If your body is exhausted but your mind won’t shut off, try incorporating relaxation techniques into your nightly routine. Meditation, gentle yoga, and progressive muscle relaxation can help ease racing thoughts and there are countless amounts of online videos that talk people through how to practice different relaxation exercises, guided imagery scripts, and breath work.
6. Journal I wouldn’t suggest journaling right before bed because it can keep some people’s minds spinning. However, journaling earlier in the day or evening can be extremely beneficial. Getting worries down on paper can help us feel more in control and can also prevent stressors from taking over your thoughts at night.
7. Time Your Workouts Wisely
Exercise is essential for good sleep, but timing matters. Working out too close to bedtime can increase energy levels and make it harder to fall asleep. Aim to exercise in the afternoon or early evening to get the benefits without interfering with your rest.
8. Practice Your Breathing
Taking slow, deep breaths helps calm your nervous system, puts you in an alpha brainwave state, and reduces overall tension. When you feel yourself starting to worry or tense up, take several slow, deep breaths (inhale through your nose for a count of 4, exhale slowly through pursed lips as long as feels comfortable).
9. Avoid Or Reduce Caffeine to Lower Anxiety
If you're prone to anxiety, avoid caffeine, especially in the afternoon and evening. If you need a morning boost, opt for green tea. It contains an amino acid called L-theanine, which promotes calmness and relaxation.
10. Eliminate Stimulation Before Bed
Many anxiety sufferers experience a “second wind” in the late evening, leading them to watch exciting movies, scroll through social media, or follow intense sports games. To reduce anxiety before bed, avoid high-intensity activities and emotional stimulation as you wind down.
11. Get Out Of Bed And Do A Sleep Reset
I know the idea of getting out of bed seems counterproductive to sleep. However, if you can’t fall asleep after about 30 minutes sleep specialists recommend getting out of bed and engaging in a relaxing activity in another room. Choose something that distracts you from worrying about sleep but isn’t too stimulating, such as reading, journaling, breathing exercises, light yoga, or light household tasks, such as folding laundry. Keep lights dim and try to resist the urge to check the time, use electronic devices, or grab a midnight snack. Only return to bed when you genuinely feel sleepy, rather than forcing the process or stressing about being awake, as this will only make it harder to fall asleep. Instead, think of this time as an opportunity for extra relaxation and trust that sleep will come naturally. If you still struggle to fall asleep after getting back in bed, repeat the process, following these steps as often as needed to reset your sleep cycle.
12. Seek Professional Help
If you’ve tried everything and still struggle with sleep, don’t hesitate to seek support. A healthcare provider or sleep specialist can help identify underlying issues and recommend treatments to improve your sleep quality.
