You’re lying in bed, the lights are off, and suddenly, your mind decides it’s the perfect time to revisit every worry, concern, and unfinished task. Nighttime anxiety is a familiar struggle, but there are ways to create a peaceful transition from day to night.
The key? A solid nighttime ritual.
Just like our bodies need a bedtime routine to cue sleep, our minds need calming signals to ease anxiety. So, let’s talk about five simple rituals that can help you unwind and keep those racing thoughts at bay.
1. Breathe, Breathe, Breathe
Ever notice how your breath gets shallow when you’re feeling anxious? Slowing down your breathing can send a signal to your brain that it’s time to relax. Before bed, try this: Inhale deeply for 4 seconds, hold for 4, then exhale for 4. Repeat this cycle for a few minutes and notice how your mind starts to calm down.
It sounds so basic, but this small act can work wonders for racing thoughts.
2. Write it Out
When your mind is buzzing with worries, writing can be a powerful tool to clear your head. Grab a notebook and jot down anything that’s stressing you out—tomorrow’s to-do list, unresolved emotions, or even random thoughts. Once it’s on paper, your brain feels like it has “dealt with” it, so those thoughts are less likely to chase you into sleep.
Don’t overthink it; just let it flow. The goal is to declutter your mind, not to craft a masterpiece.
3. Create a Cozy Wind-Down Ritual
Your body loves routine, and creating a wind-down ritual can signal that it’s time to relax. Maybe it’s a warm cup of herbal tea, or maybe you light a lavender-scented candle. The key is consistency—when you repeat the same activities before bed, your brain starts to associate them with relaxation.
So, dim the lights, grab a book (preferably one that doesn’t involve any cliffhangers), and let your brain slow down.
4. Limit Screen Time Before Bed
We’ve all been guilty of scrolling through our phones late at night, but here’s the catch: screens can wreak havoc on our sleep and anxiety. The blue light from your phone or TV disrupts melatonin production, the hormone responsible for sleep, and all that social media scrolling can spike your anxiety.
Set a tech curfew—30 minutes to an hour before bed—and give your brain a chance to unwind without the glow of a screen.
5. Practice Gratitude
Anxious thoughts tend to focus on what’s missing or what’s wrong. One way to flip the script? End your day with gratitude. Before bed, think of three things you’re grateful for, no matter how small. Shifting your focus to the positive can soften the edges of anxiety and help you fall asleep with a sense of calm.
Even if it feels a little silly at first, over time, gratitude can change the way you experience nighttime.
Best Reminders for Nighttime Anxiety
Nighttime can feel like an overwhelming time for those dealing with anxiety. Incorporating helpful reminders into your routine can ease some of that pressure. At Presently, we’ve created bracelets that serve as meaningful, wearable reminders to help you stay grounded, especially when the anxiety creeps in before bed.
Here are some of the best reminders for calming nighttime anxiety:
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“I let go of what I can’t control”
A perfect reminder for those anxious thoughts that tend to spiral at night. This phrase encourages you to release control over the things you can’t change and to accept that some things are out of your hands. -
“My thoughts are passing clouds”
This reminder helps you visualize your anxious thoughts as temporary. Just like clouds drifting by, your thoughts don’t define you or need to consume you—they’re simply passing through. -
“I am separate from my mind”
Sometimes, our minds can feel like they’re running the show, especially at night. This reminder helps you create space between yourself and your thoughts, reminding you that your mind doesn’t control you. -
“It’s okay to feel how I feel”
Nighttime anxiety can feel isolating, but this phrase serves as a comforting reminder that it’s okay to have these emotions. Instead of fighting your feelings, you can sit with them and let them be. -
“Embrace uncertainty”
A common source of anxiety is the fear of the unknown. This reminder encourages you to welcome uncertainty with openness, helping you to accept the unknown rather than fear it.
These reminders, engraved on Presently bracelets, are designed to offer you the mental and emotional support you need during those quiet, anxiety-prone nighttime moments. Keep one by your bedside, or wear it as a tangible anchor when your mind starts to wander.
By pairing these reminders with your nightly rituals, you can transform the way you experience bedtime—shifting from anxiety to peace.
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