Create a calming pre-sleep ritual. This could include activities like reading a book, taking a warm bath, practicing deep breathing or meditation, or listening to soothing music.
Avoid caffeine and heavy meals close to bedtime, and reduce exposure to screens (phones, tablets, computers) at least an hour before bed.
Make sure your bedroom is conducive to sleep. Keep it cool, dark, and quiet.
If you find yourself ruminating on worries or tasks, keep a notepad by your bed to jot them down. This can help clear your mind
Progressive muscle relaxation, guided imagery, or mindfulness meditation can help calm your mind and body before bed
Long daytime naps can interfere with nighttime sleep. If you need to nap, keep it short (20-30 minutes) and early in the day.
Use cognitive-behavioral techniques to challenge and reframe anxious thoughts. Ask yourself if there is evidence for and against your worries, and consider more balanced perspectives.
Talk to a trusted friend, family member, or therapist about your nighttime anxiety. Sometimes just sharing your feelings can provide relief and perspective.
Physical activity during the day can help reduce anxiety and improve sleep quality. Aim for at least 30 minutes of moderate exercise
If nighttime anxiety is persistent and significantly affecting your quality of life, consider seeking help from a mental health professional.