Managing Nighttime Anxiety: Calming Practices That Fit into Bedtime

Start with small, grounding steps

Nighttime anxiety can feel overwhelming, but brief, consistent practices can reduce its intensity. Focus on tools that shift attention and reduce physiological arousal.

Nighttime-friendly practices

• Box breathing: Four counts inhale, hold, exhale, hold. Repeat for several cycles.
• Five-minute journal: Write down three small wins and one plan for tomorrow to prevent replaying concerns in bed.
• Progressive muscle relaxation: Tense and release muscle groups from toes to head to calm physical tension.

Environment and routine

Create a dim, quiet environment and follow a predictable wind-down routine. Reducing sensory stimulation supports these calming practices.

Reach out if needed

If anxiety feels persistent or overwhelming, consider talking with a trusted friend or professional for support. These practices are gentle in-bed strategies, not replacements for care when more is needed.

For more coping strategies and guided practices to ease nighttime anxiety, Slumber offers resources and calming audios to help you find what works best for your evenings.