How to Manage Anxiety Before Bed

Do you feel relatively OK during the day, only for your worries to appear when you get into bed?

This is something many people experience.

During the day, work, conversations, family and everyday tasks keep your attention occupied.

At night, things become quieter. With fewer distractions, worries can suddenly feel much louder.

WHY DOES MY ANXIETY FEEL WORSE AT NIGHT?

Getting into bed can give your mind its first real opportunity to think about everything that has happened, and everything still to come.

You might start thinking about:

• things you need to do tomorrow
• something that happened earlier
• money or work
• family or relationship problems
• your health
• an important decision
• something you’re waiting to hear about

One thought can quickly lead to another.

Before long, you’re trying to solve tomorrow’s problems when you’re supposed to be sleeping.

GET YOUR WORRIES OUT BEFORE BED

If you regularly start worrying when you get into bed, try giving those thoughts some attention earlier in the evening.

Take a piece of paper and write down what’s on your mind.

For each worry, ask:

Can I do something about this?

If yes, write down the next step.

Call the bank tomorrow.

Send that email in the morning.

Ask about the appointment.

If there is nothing you can do right now, write the worry down anyway.

You don’t have to keep holding it in your head.

PREPARE FOR TOMORROW

Sometimes what feels like anxiety is your mind trying not to forget things.

Before bed, make a short list of anything important for tomorrow.

Once it’s written down, remind yourself:

“I don’t need to remember this tonight. It’s on my list.”

Keep the list manageable. This isn’t the time to create an enormous catalogue of everything you need to do.

GIVE YOUR MIND TIME TO SLOW DOWN

Try to create a short period between the busy part of your day and going to bed.

That might mean:

• putting work away
• reducing time spent checking emails
• doing something relaxing
• reading
• listening to something calming
• having a warm drink without caffeine
• taking a bath or shower

The aim is to give your mind a chance to move from doing to resting.

WHAT IF I START WORRYING IN BED?

Try not to begin solving every problem.

Remind yourself:

“I can think about this tomorrow.”

If something feels important, write it down and return to it the next day.

You could also try a simple breathing or grounding exercise to bring your attention away from tomorrow and back to the present.

WHAT IF I’M WORRIED ABOUT NOT SLEEPING?

Sometimes the worry changes from the original problem to:

“I need to sleep.”

“I’m going to be exhausted tomorrow.”

“Why am I still awake?”

Putting pressure on yourself to fall asleep can make it even harder to relax.

Rather than repeatedly checking the time or calculating how many hours you have left, try focusing on resting comfortably.

BUILD A ROUTINE THAT WORKS FOR YOU

You don’t need a perfect bedtime routine.

Small, repeatable habits can help signal that the busy part of the day is ending.

Try different things and notice what helps you feel more settled.

WHEN SHOULD I ASK FOR MORE HELP?

Consider speaking to your GP or another appropriate healthcare professional if anxiety or problems sleeping are happening regularly, are difficult to manage or are having a significant effect on your everyday life.

Managing racing thoughts
Simple breathing exercises for anxiety
Grounding techniques
Why can’t I switch my brain off at night?

WOULD YOU LIKE TO TALK TO SOMEONE?

Sometimes it can help to talk things through.

General information only. This is not a diagnosis or a substitute for professional healthcare advice.