7 Tips To Deal With Night Time Anxiety

1. Make Bedtime Routine

You can make a calming pre-sleep routine that includes activities like reading, taking a warm bath or practicing relaxation exercises such as deep breathing or progressive muscle relaxation.

2. Limit Stimulants

You can avoid consuming caffeine and nicotine in the evening or before bed as they can exacerbate anxiety symptoms and disrupt sleep.

3. Comfortable Sleep Environment

Ensure your bedroom is conducive to sleep by keeping it cool, dark, and quiet. You can use blackout curtains, can keep your phone on table and sleep freely on bed.

4. Practice Meditation

You can engage in mindfulness techniques or meditation before bed. It can help you to calm your mind and reduce anxiety.

5. Note Down Worries

Keep a journal or notebook by your bedside to jot down any anxious thoughts or worries before bed. This can help to drop your tension and prevent meditation.

6. Limit Screen Time

You can avoid screens (phones, tablets, computers) at least an hour before bedtime as the blue light emitted can interfere with your sleep cycle.

7. Use Relaxation Techniques

You can learn and practice relaxation techniques such as progressive muscle relaxation, visualization or guided imagery to help reduce physical and mental tension.