Mindset

How to Calm Anxiety at Night

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How to calm anxiety at night so you can sleep.

As most doctors will tell you, two things that will keep you up are physical pain and worry.

It’s understandable that many people with anxiety, report frequent sleep disturbance as a major problem.

Not being able to sleep can actually be quite scary for many people.

The first thing you need to understand about sleep is this, it’s not the amount of sleep you get that’s important, but rather the quality of the sleep.

Let’s go over to your sleep and how to calm anxiety at night.

Free:  Anxiety & Worry Journal

Try an Anxiety Supplement

I’ve found this Anxie-T herbal blend from Life Seasons to be extremely helpful in calming anxiety.

They also have Rest-ZZZ specifically for sleeping. It’s much safer to try a herbal supplement rather than something harsh.

Sometimes your body goes through seasons when you need a little support. Using natural herbs is a smart choice if you are wanting a natural remedy.

Change your view of sleep

I am going to give you some quick steps to help tackle any problems you are having with sleep.

Firstly, to break the insomnia cycle, begin by not thinking you will sleep.

That seems like the wrong attitude, but if you approach each night as just a possible opportunity to sleep, this helps remove the pressure you are placing yourself under.

Some people get anxious when they think about sleeping.

“Will I be able to make myself sleep tonight?”

The answer is maybe yes, maybe no.

If you’re going through a period of sleeplessness, a good night’s sleep isn’t guaranteed, for whatever reason, so you have to accept that for the moment.

If you get one or two hours of sleep, that’s well and good, and if you get nothing, then accept it and move on.

Each night, as you try to sleep, say to yourself:

“I’m preparing for bed, but I won’t try to force sleep. If it comes, it comes. If not, I won’t beat myself up over it. This is a period I’m going through, but I’ll soon return to normal sleep patterns.”

Let me emphasize the importance of surrendering to your inability to sleep.

Surrender to whatever may or may not happen during the course of a night, and you’ll put your mind under less pressure.

After a certain point, it’s really the anger and frustration that keep you awake most of the night.

Naturally, the best way to get a good night’s sleep is a good physical workout each evening in the outdoors.

This is very effective because the mind may try to keep you awake, but the sheer physical exhaustion brings on sleep quicker.

Couple that with a willingness to accept sleeplessness, and you’ll find yourself sleeping much easier.

Remember that alcohol, caffeine, and nicotine should be avoided several hours before sleep.

You may be the type who finds it initially hard to get to sleep as your mind races with anxious thoughts.

The Anxious Mind Workbook

People don’t just think one thought and snap out of anxiety.

There is a step-by-step process of removing the illusion that anxiety creates and for some this can take time where the anxiety has been present for many years.

I really want to impress upon you that anxiety is fixable. What you must never stop doing is searching for the right approach for you.

I specifically wrote the Anxious Mind Workbook to give you the ability to see where the anxiety is coming from and how to rest.

I am excited by the results it gets and that is why I talked about it frequently.

After many years working in this area, I am now more convinced than ever that every single person, regardless of how severe, can end their anxiety problem.

The Anxious Mind Workbook will walk you step by step into freedom and control over your life.

The testimonies coming from the program are amazing.

If you are looking for a medication-free way to end anxiety, please check out the Anxious Mind Workbook.

And remember…if you have a thought that is telling you different then you need to lose that thought.

How to calm anxiety at night isn’t a huge mountain to climb. You can start today.

Get a Sleep Notebook

Should you find your mind racing and you simply can’t achieve sleep, keep a notebook beside your bed. Sit upright and start to write down how you feel:

“I’m feeling quite restless. I keep turning over and over, trying to sleep, but I have worries on my mind.”

Now write down all of your worries, for example:

“Tomorrow I have to do X, and I’m afraid I won’t be well-rested, etc.”

Continue to write down your worries until the exercise actually becomes quite boring.

Then your body and mind will slowly want to return to sleep.

Writing like this is a simple tool for preparing your mind in a linear way to wind down and return to sleep (an advanced form of counting sheep).

Don’t be afraid of writing pages and pages of nothing in particular.

What you’re doing is helping the conscious mind release whatever is keeping it awake so it can stop obsessing and return to sleep.

You see, one of the reasons we can’t fall asleep is that our mind feels these worries (whatever they are) are important to analyze over and over; they need urgent attention and therefore should be thought about all night long.

The more worked up you get by the worries, the more your body gets stimulated and the harder sleep is to achieve.

Writing down all your worries on paper has the effect of saying to your mind:

“Okay, mind, you think these are important. I’ve written them all down in detail. They won’t be forgotten, I promise. I can come back to them tomorrow and deal with them then-but RIGHT NOW, let’s sleep.”

The mind can be like a small child who just needs reassurance that things will be dealt with and looked after.

That’s all it needs to let go of these mental worries.

You then discover, in the morning, that almost all of the worries or concerns aren’t big issues.

How to calm anxiety at night is vital if you are going to wake up refreshed.

Night Time Panic Attacks and Anxiety

People with anxiety disorders can sometimes be awakened at night by panic attacks.

We know that most nighttime panic attacks aren’t caused by dreams.

Records of sleep polysomnographia show that most panic attacks take place during the early sleep phase (phase II), not during the REM phase associated with dreams.

This is different from nightmares.

Nightmares happen during the second half of the night, so we’re often able to remember the content of these dreams.

It’s important not to go to bed fearing you might have a panic attack.

Go to bed confident that if one should arise, you’ll successfully deal with it.

That way, you don’t put yourself under pressure to NOT have a panic attack. Many panic attacks are experienced at the very moment of falling asleep.

If you wake with a panic attack, implement the grounding technique from the Anxious Mind Workbook. 

Never stop trying, never give up. That is the best you can do.

how to calm anxiety at night

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