Here I’m showing you tricks that will help you to calm your nighttime anxiety.
Many of us go to bed at night and start experiencing panic and anxiety attacks that won’t let us sleep at all.
It disturbs our sleep and has a terrible impact on our physical and mental health.
Do you have nighttime anxiety?
Do you want to stop your nighttime anxiety?
Well, I have good news:
If you are also struggling with nighttime anxiety, do not worry because I will help you get rid of it.
Let’s take a look at all the things you can do to calm your nighttime anxiety and sleep better.
Tricks #1: Expose yourself to the bright daylight
You may wonder:
How does exposing myself to the bright daylight help calm my nighttime anxiety?
The answer is simple:
In general, our body has a built-in time clock which is known as circadian rhythm.
It has a strong impact on your brain, hormones, and body.
The job of circadian rhythm is to tell your body when to stay awake and when to sleep.
Exposure to bright daylight is very healthy for your circadian rhythm as it will keep you energized during the day and provide quality sleep at night.
It’s because when you expose yourself to sunlight during the day, then your circadian rhythm will know that it’s daytime.
Now when you go to bed at night, then your circadian rhythm will know that the daytime has already passed, and now it’s time to sleep.
For example, scientific studies have shown that exposure to bright daylight significantly improves the quality & duration of your sleep at night.
Therefore, I recommend you expose yourself to sunlight during the day.
… And it’ll make your brain feel calm and relaxed at night.
In fact, it will be in a ready-to-sleep mode which will help you get rid of anxiety and fall asleep faster.
Tricks #2: Reduce exposure to brightness at nighttime
Now here’s the important part:
When you expose yourself to extreme brightness at night, the circadian rhythm will think that it is still daytime.
Eventually, your brain will be in daytime mode, whereas your body will be extremely tired.
This will mess up your brain, and you will start feeling more and more anxious.
That’s why experts recommend that you should reduce exposure to brightness at night because it will tell your circadian rhythm that it is night and not daytime.
When your circadian rhythm knows that it’s night: it will influence your brain, hormones, and body to help you fall asleep, which will help calm your nighttime anxiety.
Tricks #3: Don’t consume caffeine 6 hours before sleep
Can I be totally honest with you?
We drink coffee in the morning because it contains caffeine, which is a stimulus that makes us feel active and energetic.
But, consuming caffeine at night has opposite effects.
In fact, if you consume caffeine before going to bed, it will not let you relax and sleep.
Instead, it will make you anxious and increase your energy levels.
Hence, you will face difficulty in sleeping.
Think of it this way:
It’s common sense that you need to let your body relax when you’re trying to sleep.
But consuming caffeine in the evening will not let your body relax.
Instead, it will make it more active and energetic.
When you lie on a bed with a fully energetic body, then you will feel anxious.
If you truly want to calm your nighttime anxiety: I recommend that you don’t consume caffeine at least 6 hours before sleep.
Why? Because caffeine can stay in your blood for 6 hours.
In short: You can use decaffeinated coffee to deal with your cravings.
Tricks #4: Stop alcohol consumption
If you are an alcohol drinker, then it could also be the reason behind your nighttime anxiety.
But here’s something many people don’t know:
Alcohol affects the production of melatonin hormone, which tells the brain and body that it’s time to take some rest, so go to bed and sleep.
Furthermore, alcohol can also disturb your sleep patterns and quality.
In fact, all of this can also make you anxious at nighttime and disturb your sleep.
Don’t believe me?
Take a look at what HealthLine explains:
“Alcohol-induced anxiety can last for many hours, or for a whole day after drinking.”
Therefore, I recommend you avoid consuming alcohol in order to calm anxiety at night.
Tricks #5: Change the environment of your room
Here’s another trick to calm your nighttime anxiety:
Sometimes, the environment of our room can also cause anxiety at nighttime.
If your room has a lot of traffic noises, hot temperatures, bright lights, or different items cluttered around, it will make your mind anxious.
You clean your room & organize all the things around.
It will make your mind calm & relaxed.
Here are a few simple ways you can change the environment of your room:
- If the lights are too bright: you can either keep them off or use new lights that are dim and have a relaxing effect on your eyes and mind.
- When your temperature is too hot: use an air conditioner.
- If there is a lot of noise: then get an acoustic protection system.
These were all the tips that have helped a lot of people calm anxiety at night.
Make sure to implement them to avoid anxiety at nighttime.
If the problem doesn’t go away, you should also seek medical help to identify any underlying disorder.
Keep on reading: 8 foods that calm your anxiety and stress.