Night-time anxiety: ideas to prepare for rest

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 share a brief explanation of why worries can feel more present at the end of the day:

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3 approaches to prepare for rest

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, only if it feels comfortable. Counting can help focus attention on breathing; it is not a universal solution and should not be forced.
3. The Worry Journal: Before bed, briefly write down a worry and a possible time to revisit it the following day. Some people find this helps them avoid trying to solve everything while in bed.

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.