Creating a Bedtime Routine to Manage Stress and Anxiety

In the many hats I wear in my day-to-day as a parent, partner, somatic therapist, and the director of a growing mental health practice, I understand firsthand the struggles that come with stress and how it can affect our sleep. I want to share a bit about how to create a bedtime routine which plays a crucial role in the quality of our sleep and can either contribute to or alleviate our anxiety.

One of the first steps in creating a bedtime routine for those who experience stress and anxiety is to set a consistent bedtime. This means going to bed at the same time every night, even on weekends. Consistency helps regulate our sleep schedule, which can be especially important for those with anxiety.

Next, it is important to create a relaxing pre-sleep ritual. This can be something as simple as reading a book or listening to soothing music. The key is to find something that helps you unwind and release the stress of the day.

It is also important to avoid screens for at least an hour before bed. The blue light emitted by screens can disrupt our body's production of melatonin, making it harder for us to fall asleep.

Deep breathing exercises or meditation can also be beneficial for those with anxiety. These practices can help calm our mind and release the tension in our body. Try one of my favorite go-to practices here.

Another helpful tool is to write down any worries or concerns we have in a journal before bed. This can help us process and release them before trying to sleep, rather than letting them linger in our mind throughout the night.

The environment in which we sleep is also important for those with anxiety. Keep our bedroom cool, dark, and quiet to promote sleep. Consider using a weighted blanket or lavender-scented pillow spray to create a relaxing atmosphere.

It's also worth noting to avoid caffeine, nicotine, and alcohol for at least four hours before bed. These substances can disrupt our sleep and can exacerbate anxiety.

If anxiety is consistently disrupting our sleep, it may be helpful to talk to a therapist or counselor. They can provide tools and strategies to address our anxiety and improve our sleep. Cognitive Behavioral Therapy for Insomnia (CBT-I) is specific type of evidence-based treatment we offer at Repose that can support those with chronic sleep issues. 

Most importantly, we must be patient with ourselves and remember that it may take time to develop a routine that works. Everyone's needs are different, and it may take some experimentation to find what works best.

Know that a bedtime routine can be an effective tool for managing anxiety and improving our sleep. By setting a consistent bedtime, creating a relaxing pre-sleep ritual, avoiding screens, practicing deep breathing or meditation, journaling, creating a relaxing environment, and avoiding stimulants, we can take control of our bedtime routine and improve the quality of our sleep. If anxiety continues to disrupt our sleep, talking to a therapist or counselor can provide additional support and guidance. Be patient and kind to yourself as you work on developing a bedtime routine that works for you.

Struggling with anxiety and stress that is impacting your sleep? Schedule a consultation with our team here to see if we can help!

Author: Mary Breen, LCSW, Founder and Clinical Director of Repose

Services Offered At Repose Therapy

At Repose Therapy, our goal is to provide the best HOLISTIC PSYCHOTHERAPY services among other evidence-based therapy services to you. We enjoy working with college students, mothers, parents, couples, and individuals who are seeking better mental wellness in their life. If you’re struggling or trying to find a way to move forward, then our DIVERSE TEAM OF THERAPISTS would be thrilled to work with you. If grief counseling isn’t the service you’re seeking, no worries. We offer other services at our ONLINE THERAPY OFFICE IN NEW YORK, CONNECTICUT, AND NEW JERSEY. Other services include EMDR THERAPY, ANXIETY TREATMENT, PTSD TREATMENT, AND TRAUMA THERAPY, THERAPY FOR COLLEGE STUDENTS, MATERNAL MENTAL HEALTH, MARRIAGE COUNSELING AND COUPLES THERAPY, THERAPY FOR TEENS, LGBTQIA+ THERAPY, ART THERAPY, DANCE MOVEMENT THERAPY. 

Additionally, we offer many GROUPS at our practice including an adult DBT skills group MANAGING EMOTIONS WITH DBT and Art Therapy, MINDFULNESS-BASED COGNITIVE THERAPY, EMBRACING YOUR BODY, and a Ramadan group. If you’re interested in any of our other services, please reach out, we cannot wait to work with you as you improve your well-being and begin your journey towards healing.