How to Deal With Anxiety At Night

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Anxiety can be exhausting & debilitating if not managed well. Many find it can become more bothersome before bed, with the evening hours gradually ramping up stress and anxiety. Both issues can be incredibly damaging, and both may be all the more prevalent this year given the stress of the Covid19 pandemic. Mental and physical health go hand in hand, and these things shouldn’t be underestimated.

I personally have diagnosed high anxiety that requires medication and other tools to manage. Always see your GP if you are struggling, and speak to them about other treatments if you have diagnosed anxiety that’s not manageable.

This guest post takes a look at a few tips for how to reduce and better manage that night time anxiety so that you can rest more peacefully.

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Anxiety At Night Keeping You Up?

In today’s fast-paced way of life, stress levels have increased and many people experience significant anxiety at night. 

Chronic stress, worries about the future, relationship breakdowns, and pressure at work are some of the causes of nighttime anxiety. 

Turning off the lights, jumping into bed and hoping to get to sleep is not so easy when dealing with anxiety. Having panic attacks at night is common. This can significantly impact your quality of sleep, causing you to feel burned-out during the day.

So, let’s look at ways to calm your mind and body to prevent, or even overcome nighttime anxiety once and for all.

Practice Breathing Techniques

Many breathing techniques exist, but ultimately they all serve one purpose: to calm your mind and body. If you experience a panic attack, avoid fighting it and focus on your breathing. 

Try inhaling deeply for 5 seconds, and hold your breath for another 5. Then exhale for another 5 seconds. Aim to repeat this process in sets of 3. You may start to notice a profound change in your heart rate, and sense of tranquility. 

 It’s the simplest method to relax, and the best thing of all, it costs nothing.

Consider Herbal Remedies, Supplements & Prescription Medications

Valerian root and Chamomile contain properties which calm the nervous system and help treat symptoms of depression and anxiety. Drinking a herbal tea consisting of at least 1 hour before going to bed can ease the body into a relaxed state. 

Other supplements such as Melatonin and Magnesium are popular alternatives to prescription medications. CBD supplements, such as CBD Flower, are gaining more recognition as studies have revealed a vast array of cannabinoids that can improve anxiety symptoms.

For some people, prescription medication is needed. Always speak to your doctor if you’re dealing with anxiety that is disturbing your life, especially if general tips don’t help. Your doctor will be able to talk to you about what you’re going through and discuss any potential medication options. There are various forms of medication that can help when it comes to managing mental health, but these are usually seen as a later option after other tactics have been tried or if the anxiety is more severe. The online world makes investigating medications and getting them delivered all the more convenient, such as services like the Simple Online Doctor where you can get your prescription medication delivered to your home.

Always speak to your doctor before taking any kind of supplements, especially if you have pre-existing health conditions or take other medications. Don’t be afraid to approach your doctor if you need further support or feel you might need to try prescription medication. It can take some trial and error to find what best works for you, whatever tactics, supplements or medications you try.

Turn Off Your Smartphone

Unless you have a playlist of music lined up to help you fall asleep, your smartphone should remain out of sight. Constantly checking your Facebook, Twitter or Instagram feed, will over stimulate your mind. 

Furthermore, electronic screens emit blue light, which can interfere with your body clock.

During daylight hours, your body produces cortisol to help you remain awake and alert. At nighttime, melatonin is produced which enables you to fall asleep.

Exposing yourself to blue light after you’ve climbed into bed can disrupt your body producing enough melatonin, as well as your sleep cycle stages. Both slow-wave and rapid-eye movement (REM) are significant stages of your sleep cycle which impact on your cognitive functions. 

Avoid Caffeine Before Sleeping 

Caffeine is a powerful stimulant. Drinking one cup of tea or coffee can boost your energy and alertness. It can help you charge through a hard day’s work, or improve your athletic performance.

However, your body can take at least 6 hours to recover from that one blast of caffeine. If you suffer from night time anxiety, it’s best to avoid any caffeinated beverages in the evening. 

Listen To Relaxing Music To Dampen Night-Time Anxiety

Music can be a powerful sleeping aid, as sound waves affect the regulation of hormones, such as cortisol.

Your body’s heart rate synchronises with the tempo of music. Genres of music in the range of 60 to 80 BPM (beats per minute), such as classical, soft piano pieces, or relaxing ambient sounds are perfect options..  

Binaural beats is another form of audio stimulation. These sound frequencies can influence our brain chemistry by releasing dopamine, which gives us a sense of pleasure. They also help our brain enter the Theta brainwave state which induces sleep.

Do you find anxiety to be problematic at night?

[ This is a sponsored post and as such the opinions here are the author’s own ]