It's 1 AM. You're exhausted, but your brain won't stop. Tomorrow's deadline, that awkward conversation, the what-ifs. If anxiety keeps you awake, here are 8 methods backed by research.
Inhale through your nose for 4 seconds, hold for 7, exhale through your mouth for 8. The long exhale activates your parasympathetic nervous system. Repeat 3-4 times.
Tense each muscle group for 5 seconds, then release. Start from your toes and work up. This teaches your body the difference between tension and relaxation.
Pick a random word. For each letter, think of a random image: G = giraffe, A = airplane, R = rainbow. This breaks the anxiety thought loop by giving your brain something random to focus on.
Keep a notepad by your bed. When anxious thoughts hit, write them down. For each worry, write one concrete next step. The worries are captured; you don't need to hold them.
Focus on each body part for 15 seconds, starting from your toes. Don't try to change anything, just notice. Most people fall asleep before reaching their head.
65-68°F, blackout curtains, white noise. A cool room signals your body to produce melatonin.
Instead of trying to fall asleep, try to stay awake. This removes the performance anxiety that keeps you awake.
If you've been lying awake for 20 minutes, get up. Do something boring in dim light. Return when you feel sleepy.
Quiet your mind and plan your sleep with our free Sleep Calculator.
During the day, distractions keep your mind occupied. At night, when distractions stop, your brain processes unresolved worries.
Melatonin helps with circadian timing, not anxiety. The techniques above are more effective for racing thoughts.
Yes. Regular aerobic exercise is as effective as medication for mild to moderate anxiety. Just finish at least 3 hours before bed.