8 Easy Tweaks to Banish Anxiety Before Bed Every Night
Having trouble nodding off? Here are eight easy swaps you can make tonight to chill out and catch better z's.
1. Create a calming pre-sleep routine
Wind down before bed with some calm vibes. Turn down the lights, turn off screens, and pick up a book or put on some mellow tunes.
2. Write down your worries
Got worries swirling in your head as you try to sleep? Keep a pen and paper handy to jot them down so you can deal with them tomorrow morning.
3. Practice deep breathing exercises
Deep breathing eases the mind. Inhale slowly through your nose for four seconds, hold it for seven, then exhale through your mouth for eight.
4. Avoid caffeine in the afternoon
That cup of joe in the afternoon may perk you up quick, but caffeine's buzz can hang around long past bedtime and mess with sleep.
5. Use essential oils or aromatherapy
Scents like lavender help chill out. Spritz some in a diffuser an hour before bed to set the mood right.
6. Keep technology out of the bedroom
Avoid screens before sleeping — they're no bueno for your sleep cycle. Instead, cozy up with a good ol' fashioned paper book.
7. Try progressive muscle relaxation
Tense and release each muscle group from toes to head for a few seconds. This helps ease physical tension linked to anxiety.
8. Visualize peaceful scenes
Close your eyes and picture yourself somewhere chill like the beach or in a forest. Let yourself soak in all the sensations of this calming spot.
If you find these tips helpful, consider exploring books on mindfulness or guided meditations to deepen your relaxation practice.
- Burnout — Emily and Amelia Nagoski · completing the stress cycle instead of just managing the stressor.
- Why We Sleep — Matthew Walker · the case for sleep as the foundation everything else rests on.
- The Body Keeps the Score — Bessel van der Kolk · how stress and trauma live in the body — and what helps.
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