Waking up in panic at night? 8 expert-backed ways to fall back asleep easily
Lucky are those who can get a restful, good night’s sleep. For the rest of us, before, during and after, there is no peace. From the pending work emails to friendship arguments, late-night thoughts can jumble up into an unsolvable mess and carry forward in your sleep. While it might not make a difference, you must know that you are not alone when you are tossing and turning on your bed, willing for sleep to come. About 80% people suffer from nighttime anxiety, as per Anxiety UK. What to do then? Here’s what experts suggest:
Set out a worrying hour
Add worrying as a part of your wind-down routine at night. It might sound weird but allowing yourself 20-30 minutes to write down all the thoughts that are stressing your mind before you go to sleep can finally settle you down. Then, go on with small tasks like reading, making the bed or stretching to signal your body that it’s time to sleep. “Set a small ritual that tells the brain the day is done: dim lights, change clothes or write down tomorrow’s top three priorities,” suggested Heather Darwall-Smith, a psychotherapist and author who specialises in sleep, to The Times.
Switch off your phone
Yes, you have heard this numerous times, but there’s a reason why it’s recommended by literally everyone. Mindless scrolling only adds to your anxiety and stress, it’s like giving fodder to them. Additionally, you might reach out to the habit if you wake up in the middle of the night. Instead, experts recommend keeping your phone far away from your bed. Go the old school way, set alarms on an alarm clock and note down important to-dos on paper.
Fold laundry
Trying out different directions, positions, blankets and pillows can be stressful and tiring. What’s better? Ticking folding laundry off your to-do list. If you know you won’t be falling asleep soon, there is no better activity to put a break on your thought cycle than doing an activity. “Read, doodle or count your breath” suggested Darwall-Smith. Don’t try anything your brain thinks of as exciting, and avoid screens at all costs.
Do five-senses meditation
If the mind is running, calm down physically. Focus on the feel of your sheets, the temperature, the sound, the scent, and drink some cold water. “Touch and smell are direct pathways to steadying the nervous system,” said accredited counsellor Yasmin Shaheen-Zaffar to the outlet. By focusing on the present, the mind is distanced from the past and future.
Try word games
Rather than indulging in stressful thoughts, do something more stimulating. Recall the favourite details from your all-time favourite film, novel or show. Say out loud your favourite dialogues or sketch your favourite sight. Or choose a category, like animals or celebrities and come up with a name for every letter of the alphabet.
Practice 4-7-8 nasal breathing
Breathing slowly through the nose with your mouth closed can instantly calm down the nervous system. Ruth Cooper-Dickson, practitioner of positive psychology recommended the 4-7-8 technique. It involves inhaling for a count of 4, holding it for a count of 7 and exhaling for a count of 8. “Developing a breathwork practice can help to support a good night’s sleep and activate the parasympathetic — rest and digest — nervous system,” she said.
Keep a notepad on the bedside
If journaling isn’t your thing, keep a simple notepad on your bedside and jot down everything that’s worrying you. Tell yourself that you can worry about them when you are awake. Or just write positive mantras like “It’s going to be OK” and “I’ll deal with it tomorrow,” and read them when you wake up in the middle of the night. “Worrying about worrying is what gets many people stuck,” said Dr Carolyne Keenan, a registered psychologist. “If you’re awake at 2 am, remind yourself, this is just my brain processing. That small self-compassion shift can lower adrenaline enough to drift back to sleep.”
Get some fresh air during the day
Managing your worries beforehand during the day, can help ease the stress at night. Take regular breaks during the day and go outside, eat well, exercise and connect with your friends. “Daytime light anchors the circadian rhythm and reduces evening cortisol, making it easier to unwind later,” said Darwall-Smith.
Why does anxiety amp up at night?
“During the day we’re distracted: work, conversation, noise, movement,” said Keenan. “At night, all of that quiets down and the brain finally has space to process everything it’s been holding on to. When there’s no external stimulation, our attention turns inwards, which can make small concerns feel amplified. Physiologically we’re more tired, which lowers emotional resilience.” Along with thoughts, chemicals also add to the mix. Ideally, cortisol, the stress hormone, should lower during sleep. But if you have been stressed all day, it doesn’t happen. Top it all up with year-end pressure and the festive season, and the anxiety just intensifies. Adding any or all of these habits to your night-time routine can actually help you get some deep sleep at night.Note: The information provided in this article is for educational purposes only and is not intended as medical advice. Always consult with a qualified healthcare professional before starting any new medication or treatment and before changing your diet or supplement regimen.
