10 Ways to Quickly Relieve Stress and Anxiety Before Bed

By Jason Wooden, PhD | November 26, 2024

In this article, we talk about:

• How stress & anxiety is killing our sleep
• How to quickly relieve stress and anxiety before bed
• What to do if it’s become an ongoing issue

Bedtime stress and anxiety is killing our nights AND days…

If you’re like me and millions of others, you know what it’s like to be too stressed out or wired up with anxiety before bed to fall asleep . For better or worse, we live in a fast-paced go-go world with plenty of things to worry about.

There’s all the stuff going at home…

And things to fret about in the classroom or on the job.

Let’s not forget all the things seemingly out of control going on in society, the economy, and a sometimes-crazy world.

So, it should be no surprise that 43% of respondents in a National Sleep Foundation survey said stress had caused them to lie awake at night in the past month.

In fact, on any given night 1 in 3 individuals struggle with sleep.

Unfortunately, all this stress and anxiety can take a toll on your sleep and health.

Stress can activate the body’s fight-or-flight response, raise heart rate, and trigger a heighted state of alertness which can delay the onset of sleep.

New research shows that stress can still be a problem once you finally fall asleep.  It can trigger microarousals and cause your sleep to be less rejuvenating. ep

Lastly, you may get into a downward spiral where you start stressing out over falling asleep.

Altogether, that’s why bedtime stress and anxiety is killing our nights and day.

Sleepless by night and miserably tired by day.

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How to quickly relieve stress and anxiety before bed

The good news is there’s plenty of things you can do to relieve stress and anxiety before bed.

Since everyone’s situation is unique and we respond to things differently, we’ve listed 10 remedies you can try out.

Keep in mind some may work better for you than others so don’t give up.

#1

Take a Deep Breath

Breathing exercises are a powerful way to relax the body and promote sleep.

We now know that different emotions are associated with different ways of breathing.  By consciously changing how we breathe, we can change how we feel!

Slower breaths can signal relaxation and lower heart rate.

The 4-7-8 breathing technique, pioneered by Dr. Andrew Weil, involves regulating your breathing to various counts of 4, 7 and 8.

Multiple studies have confirm that breathing exercises can help lower stress and anxiety.

Learn more:
4-7-8 breathing demo from Dr. Weil (Video)
How to use 4-7-8 breathing for anxiety (MedicalNewsToday)
8 Breathing Exercises to Try When You Feel Anxious (Healthline)

#2

Progressive Muscle Relaxation

This is a technique where you tense and then relax one muscle group at a time.  It’s been shown to be helpful for stress, anxiety, and depression in adults.

It’s also been found to help insomnia too.

Learn more:
Progressive Muscle Relaxation (YouTube)
Progressive Muscle Relaxation Tips for Stress and Sleep (Sleep.com)
Progressive Muscle Relaxation for Stress and Insomnia (WebMD)

#3

Light Stretching

A little gentle stretching in the evening can help relax the body and mind in preparation for sleep. 

You may want to try yoga which combines stretching with breath control.

Learn more:
Relaxing Bedtime Stretches (Video)
Yoga for Bedtime for More Restful Sleep (Video)
10 Stretches to Do Before Bed to Improve Your Sleep

#4

  Calming Music

Did you know studies show that music can help individuals fall asleep faster and sleep better?  The right music can lower stress hormones and boost feel good hormones.

Listening to soothing music such as quiet classical tracks can help your body relax and make it easier to fall asleep.  Slow rhythm songs (60 to 80 beats per minute) have been shown in studies to be more effective.

Learn more:
Is listening to music better than a sleeping pill? (UC Davis Health)

#5

Visualization

This is a mental technique that’s widely used to relieve stress.  The goal is to shift your focus from anxious thoughts to peaceful and restful imagery.

Research shows it can improve sleep quality. 

Learn more:
The Benefits of Guided Imagery and How To Do It (healthline)
What to know about guided imagery (Medical News Today)

#6

Aromatherapy

Did you know scents can have powerful effects on the body?

Lavender essential oils has been shown to be helpful for both stress and anxiety.  Studies also confirm that aroma inhalation can help promote sleep.

While lavender is the most studied, oil extracts from other yellow citrus fruits such as bergamot and yuzu can have calming effects on the body.  Be sure that the extract you use is of therapeutic quality and purity

Learn more:
The Best Essential Oils for Sleep (sleepfoundation.org)
Lavender and its benefits on mood, sleep (MedicalNewsToday)

#7

Play with a Pet

Would you believe researchers have found that petting a cat or dog can lower stress hormones?

Here’s your excuse to spend more time with the family pet at night.

Learn more:
The Health and Mood-Boosting Benefits of Pets (HelpGuide.org)
The Pros and Cons of Sleeping With Your Pets (Psychology Today)

#8

Watch Your Fish

Believe it or not, even a fish tank may be helpful for relieving stress and anxiety before bed.  Viewing an aquarium has been found to lower blood pressure, heart rate, and improve mood!

Who would of thought?

#9

Play a Word Game

Word games are a way to distract the mind from stress and anxiety.  One study showed that playing a computer-based word games lowered stress hormones.

Be sure to limit your exposure to electronic screens to a minimum if playing an online word game.  The bright light can signal the brain to wake up and make it harder to fall asleep!

Learn more:
Wordle Your Way to Better Sleep (coolyoursweats.com)
Best Stress Relief Games (Mental Health Centers of America)
10 Online Games to Reduce Stress (edenwald.org)

#10

Write it Down

Having thoughts bounce around your head about things that are worrisome or things you need to get done can keep you from falling asleep.

Get them off your mind by writing them down on paper.

This simple remedy may seem too good to be true. However, research confirms it can be an effective way to relieve stress and anxiety before bed.

Besides to-do lists, journaling can also provide a positive outlet for thoughts and emotions.

Learn more:
4 Benefits of Journaling Before Bed (amerisleep.com)

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What to do if stress and anxiety before bed becomes an ongoing issue

If bedtime stress and anxiety has become a fact of life for you, there are other things you should consider doing.

The truth is there’s a long list of things that can affect sleep.  It’s not uncommon for their to be other issues besides stress and anxiety.

Start with taking an honest look at your daily habits which can make a BIG difference for how well you sleep at night.

Make sure you’re practicing good sleep hygiene, the basic rules for healthy restful sleep:

• keep consistent wake up & sleep times
• avoid naps
• exercise during the day
• avoid large meals, alcohol, or stimulants such as caffeine before bedtime
• maintain a regular bedtime routine
• avoid using TVs, laptops, or other electronics before sleep
• keep your bedroom dark, cool, quiet, & relaxing

Also, be sure to get a checkup as things going on with your body can affect sleep. 

A doctor can check for underlying health issues such as allergies, body aches, or even medications.  You could even be dealing with an undiagnosed sleep disorder like sleep apnea.

Finally, have a chat with a mental health specialist.

There’s a strong link between mood and sleep.  Ongoing stress, anxiety, or depression can get you into a downward spiral.

Stress, anxiety, depression, and poor sleep worsen one another.

Do something every day so you can sleep a little bit better by night and live better by day.

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On YouTube:

7 Science-Based Natural Insomnia Remedies Worth a Try

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