6 Things to Do When Anxiety Keeps You Up at Night
Have you ever found yourself lying in bed, your mind racing with worries while the clock ticks away precious sleep hours? You’re not alone. Anxiety and insomnia create a frustrating feedback loop: anxiety keeps you awake, and lack of sleep makes you more anxious, which then makes it even harder to fall asleep. It’s a cycle that can leave you feeling exhausted. If this is a situation you often find yourself in, here are six techniques to help you manage your nighttime anxiety.
1. Try Progressive Muscle Relaxation
When your body is tense, your mind often follows suit. Progressive muscle relaxation can help signal to your brain that it’s time to wind down. Here’s how:
Start at the top of your head and work your way down to your toes. Tense each muscle group for about 5 seconds, then release while taking a deep breath. Focus on the contrast between tension and relaxation. This practice helps activate your parasympathetic nervous system, which is responsible for your body’s “rest and digest” response.
2. Follow the 30-Minute Rule
If you’ve been lying in bed for more than 30 minutes without falling asleep, get up. This might seem counterintuitive when you’re desperate for sleep, but staying in bed while you’re anxious can reinforce the association between your bed and staying awake.
Instead, get up and do a quiet, non-stimulating activity. Read a book, do some gentle stretching, or complete a simple household task. Avoid turning on the TV or scrolling through your phone, as the blue light can interfere with your natural sleep hormones. Return to bed only when you feel genuinely sleepy.
3. Practice Good Sleep Hygiene
Start a wind-down routine about an hour before your intended bedtime. This might include:
Taking a warm bath or shower
Reading a book
Doing gentle yoga
Dimming the lights throughout your home
Your sleep environment matters too. Keep your bedroom cool, dark, and quiet. Invest in comfortable bedding that makes you feel cozy and secure.
Also, try to go to bed and wake up at the same time every day, even on weekends. Consistent sleep-wake times help regulate your internal clock.
4. Be Mindful of Caffeine and Alcohol
What you consume during the day can significantly impact your nighttime anxiety and sleep quality. Caffeine can stay in your system for up to 8 hours, so avoid coffee, tea, or sodas after 2 pm.
While alcohol might initially make you feel drowsy, it actually disrupts your sleep cycles and can increase anxiety. It interferes with REM sleep and often causes you to wake up in the middle of the night as your body processes the alcohol.
If you’re struggling with sleep anxiety, consider reducing or eliminating both substances to see if it makes a difference.
5. Write Down Your Worries
Nighttime anxiety often involves fretting about tomorrow’s tasks. Try keeping a notebook by your bed and spend a few minutes before sleep writing down what’s on your mind. This practice helps externalize your worries so they’re not bouncing around in your head and ensures you won’t forget important tasks.
6. Challenge Catastrophic Thinking
Anxiety often involves negative thought loops that can spiral out of control, especially at night. When you notice your mind creating worst-case scenarios, try to pause and ask yourself:
Is this thought based on facts or fears?
What evidence do I have that this worry is realistic?
Is this thinking helping me or making my anxiety worse?
Cognitive techniques like these can help interrupt the cycle of anxious thinking.
Getting Help
Remember, breaking the anxiety-insomnia cycle takes time and practice. What works best can vary from person to person, so experiment with different combinations of these techniques to find your personal toolkit for better sleep.
If you continue to struggle with anxiety-related sleep issues despite trying these strategies, schedule a consultation with me today. Through anxiety therapy, we can address the root causes of your sleeplessness and help you reclaim restful sleep.
