Anxiety at Night? 5 Things to Do Before Bed

Let’s be honest, sometimes, at 2 AM when the house is finally quiet, but your mind just keeps replaying everything you forgot to do, everything that went wrong, and all the things that might happen tomorrow.

You’re tired. You want to sleep, but you just can’t turn your mind off. And honestly, your toddler will probably wake up soon anyway.

You’re not alone.

Here are helpful things you can do tonight to calm your anxiety and actually get some rest.

1. Do a Brain Dump :

When your thoughts won’t stop, take a notebook or your phone and list out everything on your mind. It can be anything, your grocery list, the email you forgot, worries about your child, or something your partner said. Just write it all down.

This helps. It’s like closing a bunch of tabs in your mind.

2. Try the Worry Window:

Give yourself just 5 minutes to worry about everything. Set a timer, sit on your bed, and think about all the things making you anxious. When the timer ends, say out loud, That’s enough worrying for today. There’s nothing I can fix at 10 PM.

This works because when you let yourself worry for a set time, your brain doesn’t keep bringing the worries back when you’re trying to sleep.

3. Change Your Body Temperature:

When you feel anxious, your body gets warmer—but to fall asleep, your body needs to cool down a little. So, take a warm shower or bath about an hour and a half before bed. Getting out will cool you down fast, and your brain will start making melatonin to help you sleep.

4. Stop Sleep Scrolling:

I know scrolling your phone feels relaxing, but it actually wakes up your brain. The blue light keeps you awake.

Instead, put your phone away from your bed. If you want something to distract you, listen to a boring audiobook or a calm story

5. Try Tapping:

This might sound weird, but lots of moms say it helps. Take your fingers and gently tap these spots while breathing slowly:

Side of your hand

Top of your head

Eyebrow

Under your nose

Chin

Collarbone

Under your arm

Tap each spot about five times while saying, Even though I feel anxious, I am safe and I’m okay. Doing this can calm down the stress part of your brain.

Conclusion

Pick just one of these points and use tonight—don’t try all 5. Even just doing a brain dump can help.

You’re doing your best. Now go get some sleep.

Save this for when you need it.

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