How to Calm Your Mind Before Bed-Sleep Tips

Susette Jarvis
Mar 19
5 min read

Updated: May 2

Sleep Tips for Anxiety Sufferers

Person sleeping in bed with a soft blanket, steam rising from a diffuser on a nightstand. Warm lighting, calm and cosy atmosphere. — In a softly lit room, a person sleeps peacefully

How to Calm Your Mind Before Bed: for Anxiety Sufferers

Anxiety can make it difficult to fall asleep, leaving you tossing and turning as your mind races with worries. If you struggle to switch off at night, you’re not alone. Anxiety keeps your nervous system on high alert, making it hard for your body to relax into sleep. Fortunately, there are effective ways to calm your mind before bed and ease yourself into a restful night’s sleep. Let’s explore some practical sleep tips specifically designed for anxiety sufferers.

1. Establish a Relaxing Night-time Routine

Your body thrives on routine, and having a calming pre-sleep ritual signals to your brain that it’s time to wind down. Try the following:

Set a Consistent Sleep Schedule – Go to bed and wake up at the same time every day, even on weekends.
Reduce Stimulation Before Bed – Limit screen time, bright lights, and stressful conversations an hour before sleep.
Engage in a Calming Activity – Read a book, take a warm bath, or listen to soothing music to transition your mind into relaxation mode.

2. Try Deep Breathing and Relaxation Techniques

When anxiety spikes before bed, deep breathing exercises can help slow your heart rate and calm your nervous system. Here are a few techniques:

4-7-8 Breathing – Inhale for 4 seconds, hold for 7 seconds, and exhale for 8 seconds.
Progressive Muscle Relaxation – Tense and release each muscle group from your toes to your head, bringing awareness to areas of tension.
Mindful Breathing – Focus on each inhale and exhale, gently bringing your mind back to your breath when it wanders.

3. Limit Stimulants and Heavy Meals Before Bed

What you consume during the day affects how well you sleep at night. Avoid:

Caffeine and Nicotine – Stimulants can keep your brain alert long after consumption.
Heavy, Greasy, or Spicy Meals – These can cause discomfort and disrupt sleep.
Alcohol – While it may make you drowsy initially, it interferes with deep sleep cycles. Instead, opt for herbal teas like chamomile, valerian root, or lavender, which naturally promote relaxation.

4. Create a Sleep-Friendly Environment

Your bedroom should be a sanctuary for rest. Make it more conducive to sleep by:

Keeping it Cool and Dark – A comfortable room temperature (around 18°C) and blackout curtains can improve sleep quality.
Minimising Noise – Use white noise machines or calming nature sounds to drown out disruptive noises.
Investing in a Comfortable Mattress and Pillow – Supportive bedding can make a significant difference in your sleep experience.

5. Write Down Your Worries

Racing thoughts can keep you awake. Instead of suppressing them, try journaling:

Keep a ‘Worry Journal’ by Your Bedside – Write down what’s on your mind to clear mental clutter.
Practice Gratitude Journaling – Listing three things you’re grateful for shifts focus away from anxiety.
Plan for the Next Day – Jot down a to-do list to feel more organised and prepared.

6. Use Guided Meditation or Sleep Hypnosis

Meditation helps train your mind to stay present rather than getting lost in anxious thoughts. Try:

Guided Sleep Meditations – Listen to a calming voice leading you through relaxation.
Sleep Hypnosis – Gentle hypnotic suggestions can help your subconscious let go of stress.
Binaural Beats or Solfeggio Frequencies – These calming sound frequencies can encourage deep relaxation.

7. Reduce Blue Light Exposure

Screens emit blue light that disrupts melatonin production, making it harder to fall asleep. To counter this:

Use Night Mode or Blue Light Filters – Adjust your phone and computer settings in the evening.
Swap Screens for a Book or Audio Content – Reading a physical book or listening to a relaxing podcast is a better alternative.
Dim the Lights in the Evening – Create a softer, more sleep-friendly atmosphere.

8. Try Gentle Movement or Stretching

Light exercise can help release tension before bed. Consider:

Gentle Yoga – Poses like Child’s Pose, Legs-Up-The-Wall, and Forward Fold promote relaxation.
Tai Chi or Qi Gong – These slow, mindful movements reduce stress and prepare the body for sleep.
Evening Walks – A short stroll in the fresh air can clear your mind and regulate your circadian rhythm.

9. Use Aromatherapy to Promote Relaxation

Certain essential oils have calming properties that aid sleep. Try:

Lavender – Well-known for its ability to relax the nervous system.
Chamomile – Helps ease tension and promotes sleepiness.
Sandalwood or Frankincense – These grounding scents reduce anxiety and overthinking. Diffuse them in your room, apply a diluted oil blend to your pulse points, or add a few drops to your pillow.

10. Accept Sleepless Nights Without Stress

Paradoxically, worrying about sleep makes it even harder to drift off. If you can’t sleep:

Get Out of Bed for a Few Minutes – Do a quiet, low-light activity until you feel sleepy again.
Avoid Checking the Time – Clock-watching increases anxiety about not sleeping.
Practise Self-Compassion – Remind yourself that occasional restlessness is normal and will pass.

11. Listen to Music, Binaural Beats, or Healing Frequencies

Sound therapy can be incredibly effective in calming the mind before sleep. Try:

Binaural Beats – These use different sound frequencies in each ear to slow brainwave activity and encourage relaxation.
Solfeggio Frequencies – Specific frequencies, like 528 Hz (associated with healing) or 432 Hz (natural harmony), can help reduce stress.
Calming Sleep Music – Soft instrumental music, nature sounds, or ASMR-style audio can create a peaceful bedtime environment.
White or Pink Noise – These steady sound frequencies help drown out background noise and promote deeper sleep.

Final Thoughts

Calming your mind before bed takes practice, but small, intentional changes can make a huge difference. By creating a soothing routine, managing anxious thoughts, and making your environment sleep-friendly, you can improve your sleep quality and wake up feeling refreshed.

If anxiety continues to disrupt your sleep, consider deeper relaxation techniques like guided hypnosis, EFT tapping, or working with a therapist to address underlying concerns. Sleep is essential for your well-being, and you deserve rest that truly restores you.

Would you like to explore guided meditations or hypnosis sessions to support your sleep? Feel free to reach out or explore my online resources for anxiety relief and relaxation.

Sweet dreams and peaceful nights await!

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Love and light to you all 🙏🙌