Nighttime anxiety is a very common affliction where your anxiety is peaked in the evening, often when you are trying to go to sleep. People with anxiety disorders often find it is worse at night, typically because you have less distractions from the anxiousness, and also relating to how your circadian rhythm shifts at night before bed.
Grounding or Dissociation
A simple way to handle nighttime anxiety is grounding or dissociation. Grounding means connecting physically with the Earth, like placing your feet on grass, dirt, or sand. Dissociation lets you separate your thoughts and feelings from the moment.
To try grounding, go outside and stand barefoot on the Earth. Water or sand works too. Just a few minutes can calm anxiety, reduce stress, and support overall wellness.
Meditation at Night
Have you tried meditating at night? Start with simple breathing exercises or try a deeper meditation session. Meditation takes practice, so set aside time when you can focus. Meditate before anxiety strikes. This helps you get comfortable with the practice and makes it easier to use when you need it most. Regular nighttime meditation can reduce stress, improve sleep, and support overall wellness.
Gentle Exercises Before Bed
Try some gentle, calming exercises before bed, and you are bound to reduce your nighttime anxiety. This doesn’t mean going for a run or doing high-impact workouts. Stick to the relaxing exercises that help you with your breathing exercises and allow you to calm down, such as yoga, Pilates, stretching, walking, or a low impact workout.
Find a Calming Activity
You may need something to distract your mind at night from the anxiety, but not an activity that will wake you up. Instead, look for a quiet, calming activity, like drawing, writing, reading, listening to music, watching something that is light and fun, or another quiet activity.
Try Acupuncture
Regular acupuncture can reduce cortisol levels that are causing stress and impacting anxiety levels. Scheduling the treatments for the end of the day will allow your body and brain to reap the full benefits of consistent acupuncture.