Creating a Relaxing Bedtime Routine for Night Time Anxiety

We’ve all been there—it's late at night, the lights are off, and instead of drifting into a peaceful sleep, your mind races with a hundred anxious thoughts. Whether it's stressing about tomorrow’s meeting, worrying about unfinished tasks, or just feeling unsettled for no particular reason, night time anxiety can turn a peaceful evening into a battle with your own mind.

You can take steps to ease that anxiety and set yourself up for a more restful night. In this post, I’ll walk you through how to create a calming bedtime routine that, from my own experience, works wonders for night time anxiety. Plus, I’ll recommend a few products that can really enhance your routine, especially if you’re into natural remedies or looking for simple tools to help you relax.

Why Bedtime Routines Matter for Night Time Anxiety

Think about it: we spend all day running around—working, looking after kids, dealing with life’s daily stresses—and when we finally get to bed, our brain doesn’t always know how to shut off. It’s like trying to stop a car while you’re still going 100 miles per hour.

Creating a relaxing bedtime routine is like slowly applying the brakes. By signalling to your brain that it's time to unwind, you give your mind and body a chance to calm down, making it easier to drift off to sleep without anxiety.

Step 1: Set a Regular Sleep Schedule

This might sound basic, but sticking to a consistent sleep schedule works wonders for your body and mind. When you go to bed and wake up at the same time every day, your body gets used to a rhythm, and it becomes easier to fall asleep.

I know, life doesn’t always allow us to go to bed at 10 p.m. on the dot every night, but even aiming for some consistency can make a difference. Your brain will start to recognise the signals that it’s time to sleep, making it less likely to spiral into anxious thoughts when you lie down.

Step 2: Unplug and Disconnect

You’ve probably heard this one before, but turning off screens an hour before bed is important. The blue light from your phone or laptop messes with your body’s natural ability to produce melatonin—the hormone that helps you sleep.

Plus, let’s be honest: scrolling through news headlines or social media right before bed is like throwing fuel on the fire for night time anxiety. So, make it a habit to put your phone away, and instead, focus on activities that help you wind down.

Step 3: Create a Calm Environment

Your bedroom should be a sanctuary of calm. If your space is cluttered or uncomfortable, it’s going to be harder to relax. Here are a few simple things you can do:

• Dim the lights: Bright overhead lights can make it harder to fall asleep. Consider using a soft bedside lamp or lights that dim in the hour leading up to bed.

• Invest in comfortable bedding: If your mattress or pillows are uncomfortable, it’s no wonder you’re having a hard time relaxing. A supportive pillow or cosy duvet can make a huge difference. This memory foam pillow on Amazon UK has rave reviews for comfort and is the one I find works for me. It's important to experiment and find what works best for you.

• Use calming scents: Aromatherapy is an underrated tool for easing night time anxiety. A calming sleep spray with lavender or chamomile can make your space feel more relaxing. The Neom Organics Perfect Night's Sleep Pillow Mist is one of my favourites but there are lots of different options to choose from. Try one, you might be surprised.

Step 4: Try Relaxation Techniques

One of the most powerful ways to ease anxiety at night is through relaxation techniques. These don’t have to be complicated, and once you make them a part of your bedtime routine, you’ll find they work wonders.

• Breathing exercises: When anxiety hits, your body can go into "fight or flight" mode, which means shallow breathing. Taking slow, deep breaths can calm your nervous system. Try inhaling for four seconds, holding for four, and then exhaling for four.

• Progressive muscle relaxation: This technique involves tensing and then relaxing different muscle groups, starting from your toes and working your way up to your head. It’s surprisingly effective for reducing tension and easing anxiety.

• Meditation apps: If you’ve never tried meditation before, you’re missing out on a great tool for combating night time anxiety. Apps like Calm or Headspace offer guided meditations designed to help you sleep. Even 5-10 minutes before bed can make a big difference.

Step 5: Consider Natural Remedies

If you’re looking for natural ways to relax before bed, there are plenty of products that can help ease night time anxiety without the need for medication.

• Herbal teas: A cup of herbal tea is a simple way to unwind in the evening. Look for blends that contain chamomile, valerian root, or lemon balm—these herbs are known for their calming properties. One of my favourites is the Pukka Night Time Tea, which you can find on Amazon or most local supermarkets.

• Magnesium supplements: Did you know magnesium can help relax your muscles and calm your mind? If you’re dealing with night time anxiety, taking a magnesium supplement before bed can be a gentle way to ease into sleep. BetterYou Magnesium Sleep Lotion is a great option to try, especially if you prefer applying a lotion rather than taking a pill.

• CBD oil: CBD has become increasingly popular for its potential to reduce anxiety and promote relaxation. A few drops of hemp oil under your tongue 30 minutes before bed might help ease those anxious thoughts. Make sure to check out Holistic Hemp oil on Amazon UK if you’re curious about giving it a try.

Please remember if you are taking any medication you should always check with your Doctor and read instructions carefully before taking any supplements, even natural ones.

Step 6: Limit Stimulants and Late-Night Snacks

What you consume in the hours before bed can have a big impact on how anxious you feel when it's time to sleep. Caffeine, of course, is a no-brainer to avoid (yes, even those sneaky cups of afternoon coffee). But alcohol can also mess with your sleep cycles and leave you feeling restless at night.

If you’re prone to late-night snacks, try to keep them light. Heavy meals can leave you uncomfortable and make it harder to relax. Instead, opt for something light like a banana or almonds, which contain nutrients that can promote relaxation.

Step 7: Journaling to Release Worry

If you tend to lie awake at night worrying about all the things you need to do tomorrow or replaying events from the day, journaling can be a great way to clear your mind. Take 10 minutes before bed to jot down your thoughts, worries, or to-do list. This act of “brain dumping” can help you release the mental load you’re carrying into bed.

If you want to add a calming element to this practice, consider using a guided journal with prompts specifically designed to help you reflect on your day and relax your mind.

Step 8: Consider White Noise or Sleep Sounds

If silence makes your mind race, adding some soothing background noise might help you relax. White noise machines or sleep sound apps can drown out intrusive thoughts and calm your mind. You can get a white noise machine on Amazon UK that plays everything from nature sounds to soft rain, helping you drift off peacefully.

My Thoughts

Dealing with night time anxiety can be frustrating, but creating a calming bedtime routine can make a huge difference in how you feel. By incorporating a few simple habits—like turning off your screens, sipping a calming tea, and practising relaxation techniques—you can set yourself up for a more restful and anxiety-free night.

It might take some time to find the routine that works best for you, but once you establish it, you’ll likely notice an improvement in how easily you fall asleep and how much better you feel the next morning. Sweet dreams!

If you have any tips that work for you you would willing to share I would love to hear them in the comments below.

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