Calming Strategies For Sleep When Feeling Nervous

Sleep and anxiety have a bidirectional relationship, meaning that they contribute to one another. If you're nervous about the next day, it can be difficult to fall asleep. This can lead to a vicious cycle of sleeplessness and stress. However, there are several strategies you can use to help you fall asleep when nervous about the next day. These include creating a bedtime routine, limiting screen time, practising deep breathing, meditation, and aromatherapy.

Write down your worries

If you're nervous about the next day, it can be helpful to write down your worries. This is because rumination—when we go over and over things in our minds—can interfere with sleep. Writing down our concerns can help free up some mental space.

• Set a designated worry time: Schedule some time towards the end of the day, but not too close to bedtime, to think about everything that is causing you stress.
• Make a list: Write down anything you need to do, any problems or worries you have, and the next steps towards solving those problems or accomplishing those tasks.
• Process your worries ahead of time: By writing down your concerns, you can address them before bedtime, making it less likely that you will lie awake thinking about them.
• Try a nightly journal: Consider starting a journal where you write down your thoughts each night before you go to sleep.
• Visualise a table: If you're lying in bed with your eyes closed, visualise a table in front of you with lots of file folders. Each file contains a worry that's racing through your mind. One by one, pick up each file, acknowledge its importance, and then file it away for the night.

Avoid caffeine, alcohol, and large meals before bed

When you're nervous about the next day, it can be difficult to fall asleep. To help you calm down and get a good night's rest, it's important to avoid consuming caffeine, alcohol, or large meals before bed. Here are some detailed tips to help you do that:

Avoid Caffeine

Caffeine is a stimulant that can keep you awake and make you feel more anxious. It can be found in coffee, tea, chocolate, and soft drinks. Try to avoid consuming anything with caffeine after noon if you can, or at the very least, don't consume caffeine for at least eight hours before bedtime. If you experience panic attacks, be extra cautious as you may be more sensitive to the effects of caffeine.

Avoid Alcohol

While a nightcap may seem like a good idea to calm your nerves, alcohol can actually disrupt your sleep. It may help you fall asleep initially, but it can interfere with your sleep cycle, causing you to wake up in the middle of the night or affecting the quality of your sleep. Stick to non-alcoholic beverages in the evening, and if you do choose to drink alcohol, limit your intake and avoid consuming it too close to bedtime.

Avoid Large Meals

Eating a large meal before bed can make it difficult to fall asleep. Your body needs time to digest, and a heavy meal can lead to indigestion or heartburn, making it uncomfortable to lie down. Try to eat dinner at least two to three hours before bedtime, and if you're hungry close to bedtime, opt for a light snack. Avoid spicy or acidic foods that can trigger heartburn, and be mindful of your fluid intake as well. Drinking too many fluids before bed can lead to frequent bathroom trips throughout the night, disrupting your sleep.

Remember, getting a good night's sleep is essential for your well-being. By avoiding caffeine, alcohol, and large meals before bed, you'll be creating an environment conducive to restful sleep, even when you're feeling nervous about the next day.

Try deep breathing and mindfulness exercises

If you're nervous about the next day, it can be difficult to fall asleep. To calm your nerves and help you drift off, try deep breathing and mindfulness exercises.

First, it's important to understand the science behind why you might be feeling nervous about the next day. According to Eric Nofzinger, M.D., founder and chief medical officer at Ebb Therapeutics, when you're nervous, your body and mind are in a state of high arousal, which is the opposite of what's needed for sleep. To fall asleep, your body and mind need to settle down and wind down.

So, how can deep breathing and mindfulness exercises help?

Deep Breathing

Deep breathing is a powerful tool to activate a sense of calm and relaxation in your body. When you're feeling nervous, try slow, deep breathing exercises. Focus on taking slow, deep breaths in through your nose and out through your mouth. This type of breathing activates the "rest and digest" response in your body, which is the opposite of the fight-or-flight response that can be triggered when you're feeling nervous. Deep breathing helps to reduce arousal in your nervous system and increases relaxation, making it easier for you to fall asleep.

Mindfulness Exercises

In addition to deep breathing, you can try mindfulness exercises to help you calm down and clear your mind. One such exercise is the "File It" technique recommended by licensed clinical social worker Julie Rich Hilton. Here's how it works:

• As you lie in bed with your eyes closed, visualize a table in front of you with lots of file folders spread out.
• Each file represents something that is causing you worry or anxiety. It could be a work task, a recent argument, or a grief from a loss.
• One by one, pick up each file, acknowledge its importance, and then gently file it away in a cabinet next to you, indicating that it's been examined and is not a threat.
• By going through each worry and filing it away, you're giving your brain the signal that nothing is wrong, and there is nothing to fear, allowing your mind to relax.

Another mindfulness exercise is to focus on your senses. Take several slow, deep breaths and pay attention to the air entering and leaving your body. Concentrate on what you see, hear, or smell in your immediate surroundings. This exercise helps to ground you in the present moment and can help calm your nervous system.

By incorporating deep breathing and mindfulness exercises into your bedtime routine, you can help reduce feelings of nervousness and improve your sleep.

Create a bedtime routine

Creating a bedtime routine is a great way to calm your nerves and prepare your body and mind for sleep. Here are some tips to help you establish a soothing bedtime routine:

Stick to a Consistent Sleep Schedule:

Try to go to bed and wake up at the same time every day, even on weekends. Maintaining a regular sleep schedule is crucial in creating good sleep habits. This helps train your body to establish a consistent sleep-wake cycle, making it easier to fall asleep each night.

Create a Relaxing Sleep Environment:

Transform your bedroom into a tranquil sanctuary. Keep your bedroom cool, dark, and quiet. Eliminate distractions like TVs, computers, or other electronic devices that emit blue light. Blue light can trick your brain into thinking it's daytime, disrupting your sleep. Reserve your bed exclusively for sleep and intimacy. Avoid using your bed for work, eating, or other activities that can stimulate your mind and make it harder to wind down.

Wind Down with Relaxing Activities:

In the hours leading up to bedtime, engage in activities that promote relaxation. This could include reading a book, listening to soothing music, practising deep breathing exercises, meditation, or taking a warm bath. Step away from stressful tasks and limit your exposure to screens and social media, as these can increase anxiety and interfere with your sleep.

Establish a Soothing Pre-Sleep Routine:

Develop a calming pre-sleep routine that signals to your body that it's time to wind down. This could involve drinking a cup of herbal tea, practising yoga or gentle stretches, journaling, or listening to calming music or sleep sounds. Find what works best for you and make it a consistent part of your bedtime routine.

Avoid Stimulants and Heavy Meals:

Steer clear of stimulants such as caffeine and nicotine, especially close to bedtime. These substances can make you feel anxious and interfere with your sleep. Additionally, avoid heavy meals, heartburn-inducing foods, and excessive fluids a few hours before bedtime.

Remember, the goal of a bedtime routine is to signal to your body and mind that it's time to relax and prepare for sleep. Find the combination of activities that work best for you and make them a consistent part of your nightly routine.

Make your bedroom a screen-free zone

It's hard to fall asleep when you're nervous about the next day. Your brain is hyperactive, and your body and mind are far from settled. To help you calm down and get a good night's rest, it's important to make your bedroom a screen-free zone.

Your bedroom should be a relaxing, private space designated solely for sleep. By limiting your time doing other tasks like eating, watching TV, or scrolling through your phone in bed, you can train your brain to associate your bed with rest and relaxation.

• Create a bedtime routine: Establish a consistent sleep schedule by going to bed and waking up at the same time every day, even on weekends. This helps to regulate your body's internal clock or circadian rhythm, making it easier to fall asleep each night.
• Avoid screens before bed: Step away from screens at least 30 minutes before bedtime. The blue light emitted by phones, laptops, and TVs can disrupt your sleep cycle and increase anxiety. Instead, engage in relaxing activities like reading a book, listening to soothing music, or taking a warm bath.
• Keep your bedroom cool, dark, and quiet: Create a comfortable sleep environment by maintaining a cool temperature, blocking out light, and minimising noise. This helps signal to your body that it's time for rest.
• Use relaxation techniques: Practice deep breathing exercises, meditation, or progressive muscle relaxation to calm your mind and body. You can also try visualising a "file cabinet" where you mentally organise your worries, acknowledging their importance but setting them aside for the night.
• Write down your worries: If your nighttime anxiety stems from unfinished tasks or concerns about the next day, try writing a to-do list or journaling before bed. This can help clear your mind and reduce racing thoughts.
• Seek professional help: If anxiety persists and interferes with your sleep, consider consulting a mental health professional. They can provide specific treatments, such as EMDR or sensorimotor psychotherapy, to help reduce anxiety and improve your sleep.

Making your bedroom a screen-free zone is an important step toward improving your sleep hygiene and managing nervousness before bed. By creating a relaxing and technology-free environment, you can train your mind and body to associate your bedroom with rest, making it easier to fall asleep even when nervous about the next day.

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