Beat Bedtime Anxiety
You’ve just come to the end of a long and busy day, your bed is calling your name, and all you want to do is snuggle up and drift away into a good night’s rest. So you brush your teeth, maybe take a nice warm shower (or not, we won’t judge), and get under the covers. That’s when it happens.
Bedtime Anxiety in full force.
Thinking about the day. Steaming about that car that cut you off earlier. Worrying about all you have to get done around the house tomorrow. Thinking about what to get your family member for their upcoming birthday.
It all hits you at once and suddenly… you’re wide awake and bedtime anxiety is in charge.
This is all but uncommon, and while it’s one of the most frustrating things a person can experience, it can also cause a big negative impact on you the next day. Lack of sleep can cause changes in mood which can leave you irritable and even lead to depression. Not to mention, sleep is crucial to help invigorate cognitive functions and help your body heal and reset.
So what is there to do? Here are 9 tips to beat bedtime anxiety.
- Create a bedtime routine. By forming a specific sequence of tasks to do daily before going to sleep, you can train your brain to understand that when these specific things are being done, it’s time to start slowing down. By teaching your brain to slow down and prepare for sleep, your brain will have less energy and desire to begin overthinking.
- Give yourself some designated “worry time.” Before going to sleep, sit down and write down any thoughts that are coming to mind. This might include your to-do list for tomorrow, thoughts about your work day, frustrations with a friend, something new you learned that day, ANYTHING. Give your brain the chance to get it all out. Added tip, DON’T do this in your bed. Let your mind associate your bed with sleep only.
- Get outside. Sunlight helps regulate your body’s natural sleep cycle, so try to be in the sun for at least half an hour at some point in the day if you can.
- Avoid caffeine. I can already hear a big “nope” from the coffee drinkers reading this. If coffee makes you happy, that’s ok, just try to avoid drinking any sort of caffeinated drink at least 6 hours before bed.
- Cut out naps. Although naps can feel amazing, they’ll definitely affect your ability to sleep later on that night.
- Go to bed and wake up at the same time every day. Even on your days off, stick to your schedule. This goes along with your sleep routine. By training your brain that at a specific time it’s time for sleep, your body will naturally flow into that rhythm a lot more quickly over time.
- Avoid using your phone at least 30 minutes before bedtime. The light that phones and other handheld screens emit can really play tricks on your brain and keep it awake. Furthermore, scrolling through social media or reading news can give you a lot to think about. If you’re having trouble sleeping, or wake up restless in the middle of the night, one of the first things you might do is grab your phone. Try your best to resist.
- Turn off the tv. Again, I can hear some “nopes” happening. We all know someone who leaves the tv on through the night for background noise or to have some light in the room. If this is the case, invest in a nightlight or noise machine. Whether you realize it or not, the sound from the show or movie you’re watching is being heard by your brain more than you think. This can be one distraction you may not have been realizing.
- If you can’t fall asleep in 30 minutes or less, get up out of bed and do something relaxing. It can be getting a drink of water, listening to some music, reading a lighthearted book, taking a shower, putting on some of your favorite lotion or snuggling with your pet. This connects back to number 2, “let your mind associate your bed with sleep only.” So try to avoid lying restlessly in your bed for
too long (and hopefully avoid some toss-and-turn frustration!)
too long (and hopefully avoid some toss-and-turn frustration!)Having anxiety keep you up at night and harm your sleep can be both physically and emotionally exhausting.
While these 9 strategies can help reduce some bedtime anxiety and improve your ability to sleep, it may not be enough. Sometimes anxiety can be so overwhelming that you may need some outside help, and that’s where we come in. By talking to a therapist, you can further explore where the anxiety is coming from and how to confront it in a safe place with a supportive ally.
So if you find that these tips don’t fully improve your ability to overcome bedtime anxiety, reach out to us and let us help.
Ready to Beat Bedtime Anxiety and Start Therapy in St. Pete?
Beginning the journey to your best self is easier than most of the things we’re all doing right now! Therapy does not have to wait. You can get the mental health support you need with a skilled therapist in St. Pete or with online therapy in Florida. To begin, just follow these simple steps:
- Contact us to request an appointment
- Meet with one of our experienced therapists.
- Get support & begin your journey toward mental wellness & connection today!
Other Mental Health and Wellness Services at ME-Therapy
At ME-Therapy, we believe in the importance of mental, emotional & physical wellbeing. Our therapists want to help your mind but also want to feed your soul. This means we take a holistic approach to mental health. In order to do this, we offer a wide range of mental health services in our St. Petersburg office and online including therapy for women, therapy for men, trauma therapy, and holistic, spiritual therapy. For couples and relationships, we want you to know that our relationship therapists are here for you ALL. In addition to marriage counseling, we provide sex therapy, affair recovery counseling, and poly-friendly kink-aware therapy.
