Why You Feel Anxiety at Night and How to Calm Your Mind

The silence of the night amplifies our thoughts

During the day, our brain is busy solving problems, working, and socializing. But when night falls and we get into bed, all distractions disappear. It is in that silence that intrusive thoughts and worries find the perfect space to emerge.

In the following video, I briefly explain what happens in your nervous system when you try to sleep and your brain says “no”:

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3 Techniques to lower your mental RPM

1. The 15-minute rule: If you have been tossing and turning in bed for more than 15 minutes, get up. Go to another room with dim lighting and read a physical book (no screens) until you feel sleepy again.
2. 4-7-8 Breathing: Inhale for 4 seconds, hold for 7, and exhale slowly for 8. This effectively “hacks” your parasympathetic nervous system, sending a signal of safety to your body.
3. The Worry Journal: Write down everything that is overwhelming you in a notebook before dinner. By putting it on paper, you are telling your brain: “It’s already safely stored, you don’t need to remind me at 3 in the morning”.

Taking the first step towards a calmer mind is an act of bravery.

If you feel that anxiety is controlling your nights and draining your energy during the day, we can work through it together in therapy.