Experiencing nighttime anxiety can disrupt your sleep and leave you feeling restless and drained. Here are 6 proven tips that can help you get a restful night.

Night anxiety is a feeling of anxiety, tension, or fear that worsens in the evening and can affect your ability to fall asleep or stay asleep. Unlike daytime anxiety, which manifests itself in your daily activities and interactions, nighttime anxiety occurs when daytime distractions and you are alone with your thoughts. You may experience racing thoughts, restlessness, difficulty falling asleep, insomnia, etc.

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If you find it challenging to quiet your mind and drift peacefully, you're not alone. Fortunately, there are strategies designed to help manage anxiety and promote a restful night's sleep.

6 Tips to Manage Night Anxiety

1. Create a relaxing bedtime routine: Creating a consistent and calm bedtime routine can signal your body that it's time to fall asleep and prepare for sleep. About an hour before bed, minimize exposure to bright lights and screens to signal to your body that it's time to relax.
2. Avoid heavy meals before bed: Limit consumption of caffeinated drinks before bed as they can disrupt your sleep patterns. Avoid large, heavy meals, as they can affect your digestion and disrupt sleep.
3. Practice journaling: Write down your thoughts and worries before bed to clear your mind. Journaling can help you identify and resolve your current stressful thoughts.
4. Practice mindfulness and deep breathing: Mindfulness and deep breathing exercises can help calm your mind and reduce anxiety before bed.
5. Deep breathing exercises: Try deep breathing exercises like the 4-7-8 method: inhale for 4 seconds, hold your breath for 7 seconds, and exhale slowly for 8 seconds.
6. Create a comfortable sleeping space: Make sure your bedroom is cool, dark and quiet. Consider using blackout curtains, earplugs, or a white noise machine to reduce distraction.

If anxiety or stress is persistent and overwhelming, consider talking to a mental health professional. Therapy, counseling, or cognitive-behavioral techniques can help manage anxiety.