For those who work during the day, nighttime offers a chance to unwind, study, pursue hobbies, or socialize. The setting sun provides an escape from daily routines and responsibilities, making it a favorite time for many. However, the night can also bring challenges, as worriesโsome justified, others less soโcan turn it into a time of discomfort and uncertainty.
Bright Side has compiled practical advice to help you better understand nighttime anxiety. Weโll explore its causes and provide insights to help you confront and overcome it.
Night anxiety
Youโre in a cozy, familiar room, sitting on your bedโwhat could possibly stop you from getting a good nightโs sleep? It seems like nothing should, but itโs not always that straightforward. Maybe the conditions arenโt quite perfect, or perhaps falling asleep isnโt as easy as it seems. As we toss and turn, the night stretches on, and sleep feels increasingly out of reach.
Weโve all experienced this at some point and know exactly how it plays out: the next day becomes a struggle because we didnโt get enough rest. Nocturnal anxiety is like an open-eyed nightmare, keeping us trapped in a cycle of wakefulness and worry.
However, there are ways to face it and even help us to overcome it.
What causes us to develop night anxiety
As the sun sets, our worries often persist. While the company of others or engaging in calming activities might temporarily ease our fears, these concerns tend to resurface when weโre alone and trying to sleep.
Sometimes, a troubling thought strikes in the middle of the night, and we feel powerless to address it. One fear triggers another, creating a cycle of anxiety. In this nighttime world, real worries blend with irrational fears, making it nearly impossible to fall asleep.
Here are some tips that will help you avoid night anxiety, and allow you to better deal with it.
1. Try to detect what it is about a situation that triggers anxiety.
As mentioned earlier, nighttime anxiety often traps you in a web of multiple concerns, many of which are exaggerated or unnecessary. Thatโs why itโs important to identify what truly needs your attention and focus on solving that.
For instance, imagine you made a mistake at work. While it might not be serious, anxiety blows it out of proportion, turning it into a monster. You start worrying about losing your job, not being able to pay rent, and even where you might moveโspiraling into endless, irrational fears.
Instead of getting lost in these exaggerated worries, focus on the actual problem. Consider its true significance and plan how you can address it the next day. This approach helps you tackle the real issue without being overwhelmed by unnecessary anxiety.
2. Stay busy during the day.
If you keep yourself physically and mentally active throughout the day, by the time you go to bed, your body and mind will be ready for one thing: sleep. This is a great way to prevent nighttime anxiety, as it leaves little room for worries to take hold. When you lie down exhausted from the dayโs activities, youโre more likely to fall into a deep, restful sleep. To achieve this, consider adding more physical exercise or engaging hobbies to your daily routineโthey can help you stay energized during the day and relaxed at night.
3. Have a nighttime routine.
Despite its negative reputation, boredom can actually be beneficial at times. While we all enjoy having fun, itโs important to wind down if we want to rest properly. Humans thrive on routine. By establishing a consistent nighttime scheduleโsuch as set times for eating, cleaning up, having tea, and going to bedโyouโll find it easier to fall asleep naturally. Sticking to a regular sleep schedule also helps regulate your circadian rhythm, promoting healthier and more restful sleep.
4. Eat healthy.
This is a key point to remember: eating heavy, high-fat foods right before bed isnโt ideal for falling asleep. Indigestion can disrupt your rest, making it harder to sleep well. Instead, opt for a light dinner thatโs rich in vegetables and other easy-to-digest, healthy foods. This will help you sleep more comfortably and soundly.
5. Avoid energy drinks.
This is another crucial point. Even if you follow all the tips mentioned earlier, drinking alcohol or beverages with stimulants like caffeine before bed can undo your efforts. These substances can interfere with your ability to fall asleep. Instead, opt for mineral water or a soothing glass of warm milk with your meal to promote better sleep.
6. Make sure you have a cozy sleeping environment.
This is another key point. Your bedroom environment plays a significant role in ensuring a good nightโs rest. A clean, tidy, and well-ventilated room where you feel comfortable will make it easier to fall asleep. Ideally, your sleeping space should not only have these qualities but also feel visually warm and inviting.
7. Try to only use your room for sleep.
We all know how tempting our bed can be, and itโs easy to give in. Instead of using it just for sleep, we often turn it into a space for studying, reading, browsing the internet, watching TV, or even eating. As a result, we might spend a large part of the day in bed. When itโs finally time to sleep, our body may struggle to recognize the shift, making it harder to wind down.
To help with this, try turning your bedroom into a โsacred spaceโ reserved solely for sleep. Keep other activities outside the bedroom to train your mind and body to associate the space with rest.
8. Practice breathing exercises.
Shallow or uncontrolled breathing can seriously disrupt restful sleep. Incorporating breathing exercises into your nightly routine can help bring balance to both your body and mind. While it might feel a bit challenging at first, with practice, youโll soon notice the benefits. Over time, these exercises can become a natural and essential part of your healthy nighttime routine.
9. Ask for psychological help.
While occasional night anxiety is common, if it happens regularly, itโs important to seek help from a specialist. Quality sleep is crucial for your health and well-being, and frequent nighttime anxiety shouldnโt be ignored. A psychologist can help identify the root cause of your anxiety and create a personalized treatment plan to help you manage it. Remember, life needs you fully awakeโand for that, you need restful sleep.
When was the last time you struggled to fall asleep? Would you be willing to share why? Which of the tips from this article are already part of your nightly routine? Let us know in the comments!
credits by: Brightside.me
