In the middle of the night, when the world around us sleeps, anxiety can sometimes decide it's the perfect time to pop in and stay! If you find yourself caught in the web of nighttime worries and endless rumination, you're not alone. In fact, you're among a legion of involuntary night owls who've gritted their teeth against the non-stop stream of worries, “what-if’s”, and reviewing past encounters that keep them up. And it definitely isn’t restful! Lack of quality rest will only aggravate our anxiety the next day.

So, let's take a beat to check out some actions you can take to try to turn your sleepless nights into more restful and rejuvenating ones.

1. Calming Evening Rituals: Cultivate a soothing evening routine that signals to your mind and body that it's time to unwind. Whether it's a warm cup of caffeine-free tea, gentle stretches, or a calming meditation session, these rituals can be a gentle prelude to a restful night.

2. Journal Your Worries Away: Give your thoughts a safe haven by jotting them down in a journal before bedtime. Pouring your anxieties onto paper not only provides a tangible outlet but also helps declutter your mind, leaving room for a more peaceful slumber.

3. Create a Relaxing Environment: Transform your bedroom into a haven of tranquility. Dim the lights, play soft music, make it nice and cool then wrap up with a cozy blanket, or use aromatherapy with calming scents like lavender. By creating a soothing atmosphere, you invite peace into your space, making it easier for worries to take a back seat.

4. Mindful Breathing Exercises: Harness the power of your breath to anchor yourself in the present moment. Simple mindfulness or deep-breathing exercises can be remarkably effective in calming a racing mind. They help you get out of your mind and into your body. Focus on each breath, and let the rhythmic inhales and exhales guide you into a state of relaxation. Sometimes, I like placing a hand over my heart as I practice this breathing to further help ground and relax me.

5. Set Boundaries for Screens: The glow of screens can disrupt your circadian rhythm and intensify anxiety. Consider establishing a "screen curfew" an hour before bedtime. Engage in activities that don't involve screens, allowing your mind to gradually transition into a state of rest. And if you do wake up in the middle of the night, try to avoid picking up your phone and checking the time. It will only add to your frustration and contribute to your anxiety.

6. Address Negative Thoughts: When anxious thoughts arise, try to approach them with kindness and curiosity. We don’t want to pretend the thoughts aren’t there because that tends to make them louder. Conversely, we don’t want to buy into the thoughts as truth. It can help to just gently name the thoughts as “thinking” or “that anxiety thought” and letting it naturally pass, instead of struggling against it or judging yourself for having anxiety.

7. Gratitude Practice: Before closing your eyes, take a moment to reflect on the positive aspects of your day. Practicing gratitude can shift your focus away from worries and foster a mindset of appreciation, setting the stage for a more peaceful sleep.

8. Practice Acceptance: Finally, try not to get stuck on thoughts of “I’m going to be so exhausted” or “I’ll never get to sleep” that are making you even more anxious! Even if you aren’t able to fall asleep, tell yourself that you are giving your body rest. Try to accept that you are feeling anxious in that moment without adding to your suffering by stressing about not sleeping. (I know this one is easier said than done; it takes a lot of practice!)

The night is not our enemy, even though it can feel that way when we are expert worriers. Remember your mind is trying to help and protect you; it just isn’t getting the message that you’re safe and ready for rest. As you try out these practices and incorporate them into your nightly routine, I hope your evenings become a time where you can embrace rest and relaxation.