Evening Anxiety: When We Wind Down, Our Anxiety Wakes Up
As the sun sets and the day draws to a close, many people look forward to unwinding and relaxing. However, for some, this transition from day to night can bring about a wave of anxiety and stress. Evening anxiety, also known as nocturnal anxiety, is a common phenomenon that affects individuals in different ways. While some may experience heightened feelings of worry, fear, or unease as the day ends, others may find it difficult to quiet their minds and fall asleep peacefully.
There are several factors that can contribute to evening anxiety. One of the main reasons is the decrease in distractions as the day winds down. With fewer activities and commitments to occupy our minds, we may find ourselves ruminating on negative thoughts or worries that we have been pushing aside during the busyness of the day. Additionally, the quiet and stillness of the evening can amplify feelings of loneliness or isolation, making it harder to cope with anxious thoughts.
To combat evening anxiety, it’s important to establish a calming bedtime routine that can help signal to your body and mind that it’s time to relax and unwind. This can include activities such as reading a book, practicing mindfulness or meditation, taking a warm bath, or listening to soothing music. Creating a peaceful sleep environment, free of distractions and electronic devices, can also promote a sense of calmness and help you drift off to sleep more easily.
Tips for Establishing a Healthy Bedtime Routine
A good bedtime routine is essential for a restful night’s sleep and overall well-being. Here are some tips to help you establish a healthy bedtime routine:
- Set a Consistent Sleep Schedule: Try to go to bed and wake up at the same time every day, even on weekends. This helps regulate your body’s internal clock and can improve the quality of your sleep.
- Create a Relaxing Bedtime Routine: Develop a calming routine before bed to signal to your body that it’s time to wind down. This could include activities like reading a book, taking a warm bath, or practicing relaxation techniques like deep breathing or even using some nice face creams.
- Limit Screen Time: The blue light emitted by electronic devices can interfere with your body’s production of melatonin, the hormone that regulates sleep. Try to avoid screens at least an hour before bed to help you fall asleep more easily.
- Buy a red lightbulb: There is also research that suggest a red lightbulb in your bedside lamp can help you feel sleepy.
- Create a Comfortable Sleep Environment: Make sure your bedroom is conducive to sleep by keeping it cool, dark, and quiet. Invest in a comfortable mattress and pillows to ensure a restful night’s sleep.
- Get some morning daylight on your face: Once you get up spend 5 minutes in the fresh air with your morning cupper using all of your sense (what can you see, smell, touch, taste) and set a good intension for the day.
By following these tips and establishing a consistent bedtime routine, you can improve the quality of your sleep and wake up feeling refreshed and ready to tackle the day ahead. Remember, good sleep is essential for both your physical and mental health, so prioritise creating a bedtime routine that works for you.
Something that I find helpful is writing down in bullet points all the things I have buzzing around inside my head so that I don’t feel I need to hold on to them at bed time. This helps me challenge the thoughts for example when I catch myself overthinking, I remind myself that its all on the list and I don’t need to stay with the thought as engaging with the thought can lead me down a rabbit hole. It can also be really helpful to carry out a mindful exercise, this is because overthinkers are often up in our heads re- playing the past or imagining what is going to happen in the future. A mindful exercise can be done really easily by just noticing our surroundings using all of our senses for example, what can I see, touch taste and smell.
In conclusion, evening anxiety is a common experience for many individuals, but it doesn’t have to dictate the way we end our days. By understanding the factors that contribute to this phenomenon and implementing healthy coping mechanisms, we can effectively manage our anxiety levels and promote a more restful and rejuvenating night’s sleep. Remember, it’s okay to seek support from mental health professionals if you find that evening anxiety is significantly impacting your daily life. Take care of yourself and prioritise your mental well-being as you navigate through the challenges of evening anxiety.
Sue x
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