Shedding the (Moon) Light on Nocturnal Anxiety | Tips for Overcoming Anxiety at Night

How often do you find yourself lying awake at night, unable to shut off your racing thoughts no matter how tired you are?

It suuuckkkks!

After a long, stressful day, there’s nothing worse than anxiety interrupting your much-deserved + much-needed sleep.

But fear not, my friend— because today, we're diving into the world of nighttime anxiety. We’ll talk about why it’s happening to you and what you can do to turn the lights off on nighttime anxiety.

WTF is Going on With Nighttime Anxiety?

Imagine a typical evening at home. You’re done with work, the dishes are done, and the kids are off to bed. It’s time to unwind, catch up on your favorite TV shows, and get those eight hours, babyyy!

Ahhhh… if only it was that easy. 

For those of us living with anxiety, quiet evenings can be anything but relaxing. WHAT IS GOING ON?

Duh! You’re Tired!

First of all, you’re freaking tired at night! 

Your overworked brain isn’t running at full capacity, so it’s harder to regulate your emotions and redirect negative thoughts. It’s natural to be more irritable and anxious.

It’s TOO Quiet

Believe it or not, there is such a thing as TOO quiet!

All day it’s been GO, GO, GO! Then suddenly, the chaos of the day has settled down, and you’re just expected to turn off the lights and RELAXX????

In the calm, your mind enters a reflective state. You start thinking about the appointments you still need to make and emails you need to send tomorrow. Basically, we’re forced to be alone with our negative thoughts and ruminate on unresolved issues. SHIT.

So let’s get to the good part! Read on for my tips on overcoming nighttime anxiety.

Embrace a Nighttime Routine

I know you don’t want to hear it, but one of the most effective ways to squash anxiety at night is establishing a CONSISTENT nighttime routine. 

That’s not just my opinion— it’s science, my lovelies!

Start by setting goals for your sleep schedule and stick to them as much as possible. 

For example, set a goal to go to bed around the same time every night and wake up at the same time every morning. 

That’s right, give yourself a bedtime! 

You’re subtly training your body to adapt to a healthy sleep cycle and kick some bad evening habits. When you have a specific time you want to be in bed every night, it’s a little easier to keep yourself from clicking “next episode” one more time.

Even if you feel like you’re just ‘going through the motions,’ your body is paying attention, and eventually, your mind will catch up.

Create a Sleep-Friendly Environment

Your sleep environment plays a HUGE role in your ability to unwind and drift off into dreamland. 

Part of that is limiting distractions and creating boundaries. Set your phone to ‘do not disturb’ and get comfy!

Take a look around your bedroom. How can you make it as sleep-friendly as possible? 

Close the door, draw the blinds, turn on/off the fan, and for God’s sake, invest in comfortable bedding and pillows that support your body.

We spend about a third of our lives sleeping— so why not TREAT YOURSELF??

Limit Screen Time

Put down the phone, ladies!

I know it’s soooooooo tempting to scroll through your Instagram feed one last time or play a quick round of solitaire after you’ve brushed your teeth. 

Late-night screen time is a bad idea, especially if you’re having issues with sleep or anxiety. 

The blue light of our phone screens has been shown to increase feelings of anxiety and disrupt sleep cycles. 

Plus, the last thing you need is to stumble onto a troubling news story or your ex’s vacation photos. You don’t need ANOTHER thing to worry about.

Find a Relaxing Outlet

Instead of doom scrolling, try out some other ways to relax that don’t require a charger or a remote. Read a physical book, take a hot bath, or do a bit of yoga. 

Again, it’s all about establishing a routine that signals your mind that it’s time to unwind.

Journal Your Worries Away

Another reason why our anxiety tends to get worse at night is that our mind is trying to process the events of the day. If you don’t find a way to organize all that information, your mind stays cluttered with worries and uncertainties. 

Grab a journal and pour your heart out, Bridget Jones style. Writing down your chaotic thoughts and worries in sentence form can give you a huugggee sense of relief.

Practice Mindfulness and Meditation

Mindfulness and meditation are powerful tools for managing anxiety at any time of day, but they can be particularly helpful at night. 

Set aside a few minutes before bed to engage in mindful practices. Focus on your breathing, observe your thoughts without judgment, and bring your mind to the present moment. 

You don’t have to meditate like a monk for these techniques to work. Even just a couple of minutes in the evening can reduce your anxiety.

There are tons of meditation apps and resources out there to give you some ideas. Check out some of my favorite offerings here. While you’re at it, join my email list, and I’ll send you my weekly Piece of Mind Love Note.

Progress > Perfection

Remember, my friend, overcoming nighttime anxiety is a journey. We’re playing the long game with this one. 

Be patient with yourself and experiment with different techniques to find what works best for you. It may take time to develop new habits, but I have complete faith in you! 

Sweet dreams, cuties!