Would you like to find out exactly how you can reduce your anxiety in the morning? Having a consistent nighttime routine with self-care in it is an absolute game-changer.
Sometimes it doesn’t help no matter how much I prepare in the evening before, but it does make a difference anyway. It’s dark, gloomy and cold outside. Whenever it gets darker outside, I can literally feel depression creeping in and my anxiety symptoms increasing.
Getting a good night’s sleep can help cure and reduce symptoms of both anxiety and depression. It’s a proven fact. However, in order to get a good night’s sleep, you need to start preparing yourself a few hours before you go to bed.
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We also know that people with an anxious mind can be kept up all night. It can be maddening, right?
Want to know how to calm your anxious mind and get some sleep? Read this article right here.
The following routine is my personal everyday nighttime/evening/bedtime routine that I use to reduce my own symptoms of anxiety and depression. Please keep in mind that it has taken me a couple of years to get into this entire routine, and I know it can seem like a very extensive routine. This, however, works for me.
IT’s different when I get home from work
It’s very different when I start my evening routine. Sometimes I get home from work at 9.30 pm, and other times I get home in the afternoon. This is also why getting up at 5 am every morning is not possible for me. If I get to bed around 11 or 12 pm, it’s extremely difficult to get up at 5.
Going to bed at the same time and getting up at the same time every day, is the best cure for something like insomnia. However, with the different hours I work, it’s not always possible for me.
If I get home late, I will usually have prepared dinner the night before. This means that all I have to do is heat up most of it. This saves a lot of time for me, and I can focus on relaxing.
USING SOCIAL MEDIA BEFORE BEDTIME IS BAD FOR YOUR ANXIETY
My nighttime routine starts with me turning off all my social media and electronics. By turning off my electronics, I am reducing any unnatural lights to enter my eyes. My brain automatically starts to believe that it’s ready for bed.
If you use the lights from your electronics in the evening, it will keep your brain activated, which we don’t want to do, when we are trying to go to sleep.
Too much sleep interruption because of blue lights is one of the classic causes of major depression, bipolar disorder, PTSD, generalized anxiety, etc.
You can read more about blue lights and social media in this article: “Sleep 101: how sleep affects your mental health“.
Creating a relaxing atmosphere can help reduce anxiety
Tidying up and doing some light cleaning around your house can help ease your anxiety in the morning. I clean up any dishes left in the sink (yes, I can be lazy with these. I am human lol) and put them away, tidy up blankets and pillows on my couch in the living room, etc.
My bedroom is always clutter-free and I clean this up every single day. I try to keep it free from electronics, paperwork, bills or anything else that might mess with my anxiety. My bedroom is meant to be calming and free from everyday distractions.
I don’t watch NetFlix in bed. Trust me, it was definitely a tough habit to break, but I wanted to do this for me. As mentioned earlier, the blue light from your electronics can be a major cause of depression and anxiety. Especially if you use your electronics right before bed. Don’t!
Using Himalayan Salt Lamps as light setting is amazing for anxiety
Once I have tidied up around my house, I turn off most of my overhead lights. Instead, I use my collection of salt and crystal lamps. I have quite the collection by now. I love the soft amber glow it gives a room and your eyes automatically gets used to the low light setting. At least, mine has.
I find it wonderfully soothing to have a low lighting set up in the evening. Bright light will keep my brain activated too long.
Studies also suggest that salt lamps help improve the air quality in any room you put them in. This, in turn, improves symptoms of anxiety and depression, and they can help ease your anxiety in the morning. How great is that?
I have a few of these smaller Amber Himalayan Salt Lamps scattered around my bedroom and bathroom. They give a soft, glowing amber light. I have this Globe Himalayan Salt Lamp on my countertop in my bathroom and also this White Himalayan Salt Lamp.
These three kinds of lamps make enough light for me in the bathroom that I don’t need to use any unnatural lamp light at all. They make me feel relaxed and calm almost the instant I turn them on.
meditation and yoga routine
I like to do a 15-20 minute relaxing yoga routine before bed. A relaxing routine helps me focus on releasing tension from the muscles in my body. Tension that has been build up during the day goes away slowly.
After my yoga routine, I sit down on the floor in my bedroom on a meditation cushion/seat. I meditate for 5-10 minutes. Using guided meditations works for me, as I tend to focus on the voice guiding you rather than anything else. I focus on my breathing and calming stress and anxiety from the day.
- Morning meditation to feel positive, motivated & energized
- My top 6 favorite meditation tools for 2020
- How 10 minutes of meditation can change your life
The correct bedroom temperature reduces anxiety
Around the same time I turn off any unnatural lights I set the temperature to between 15 to 19 degrees Celsius.
Several studies suggest that the most optimal sleep temperature is between 15 to 19 degrees Celsius or 60 to 67 degrees Fahrenheit. While you are asleep your body’s internal temperature drops to its lowest, which means that a cooler bedroom can help you fall asleep faster.
I usually open my windows for 5-10 minutes and let in some fresh air. This helps with air circulation also.
Relaxing evening tea time for minimal anxiety in the morning
Tea is a wonderful, natural way to relax and unwind before bed. There are several different teas you can use for this, but what you have to look for are teas that contain sleep-promoting herbs, such as:
- Lemon Balm
I always refer to hot cocoa as relaxation in a cup, but with these teas, I feel the same way. My 2 absolute favorite teas are this one from Traditional Medicinals and this one from Yogi Tea. I usually make one or the other.
Using tea to relax and unwind is also a wonderful way to make sure you are less anxious in the morning, as you will improve your quality of sleep.
Planning for the next day to reduce anxiety in the morning
After my meditation and yoga routine, I take my tea to my desk and pull out my planner for the next day. I love my planner from Erin Condren and I spend around 5-10 minutes making a to-do list for the next day and making sure I have everything covered.
If I forget anything I keep my planner next to my bed in case I need to write down something.
By planning my day/days in the evening, I get all my thoughts down on paper, and this way I won’t have to think about them in bed. This helps reduce symptoms of my anxious thoughts.
I take my time in the bathroom in a low light setting as bright light will keep your brain awake. I usually light a few candles around the bathroom such as these mini candles and this amazing lavender and vanilla candle.
Lavender helps ease your anxiety and stress and relaxes your mind. I also use salt lamps to help with lighting. It prepares you for a good night’s sleep, which will help ease anxiety in the morning.
I always shower in the evening and I love the feeling of being clean when I get under my bed covers. I only wash my hair once or twice a week as my hair gets too dry if I wash it more often than that. Saving one of those hair washes for the weekend saves some time in the evening.
If you are a little confused, I don’t blame you. I did just tell you that lowering the temperature in your bedroom will help you fall asleep faster. This is true. A hot bath or shower will initially raise your body temperature yes, but as soon as you get out of the shower your body temperature will fall again and this will help you fall asleep faster.
I absolutely love using my Organic Body Oil Serum from Blue Beautiful. It contains soothing botanical extracts, precious oils, essential oils and nothing more.
It’s a product designed to help you relax and stay calm. Perfect to use on your body right after a hot bath or shower and a great way to soothe your anxiety and depression.
Giving yourself a gentle massage all over will help you relax greatly, and can ease your anxiety in the morning.
How I use Essential oils to reduce anxiety in the morning
I mention these again and again. If you haven’t found out yet, I love using essential oils during the day, but especially at night. Before I hop into my shower, I turn on my essential oil diffuser in my bedroom. Some of the best essential oils for sleep and nighttime are:
- Roman chamomile
For bedtime, I use a special blend from Living Libations, which contains Chamomile, Lavender, Tangerine, and Spikenard. It has an amazing effect on your mind with its calming and relaxing aroma, which is great for depression and anxiety.
If you want to read my article about essential oils and why they are great for anxiety and depression, you can read it here. My review of my essential oil diffuser from Smiley Daisy can be read right here.
your sleeping schedule affects how anxious you feel in the morning
Waking up and going to sleep at different times every day can seriously mess with your sleep schedule and anxiety. The best thing you can do for yourself is to wake up at the same time every day and go to bed at the same time every day. This also means on the weekends.
However, sometimes I let myself sleep in on the weekends until 8 or 9 am because I really don’t feel like getting up at 6 am on a Saturday if I don’t have to go anywhere.
I do understand that it can also be quite difficult to maintain a regular sleeping schedule if you have unregular working hours. I either get to work at 10 am or 12 am, and I get off work at 6 pm or 8 pm. Then I have about an hour on the bus home. I do my best though.
If I am going to a party and stay up half the night and then sleep in the next day, it messes with my normal sleep routine and causes my anxiety to get worse for a couple of days. I do it sometimes though, as you gotta remember to live your life a bit also.
I highly recommend sticking to the same sleeping schedule/routine unless you are going to a birthday party, wedding, event, or have unregular working hours. We do need to live our lives as well.
Using a weighted blanket is great for anxiety
A weighted blanket helps ground and relax me into a sleepy state. I have an article about “why using a weighted blanket is wonderful for your anxiety“, and I also have my review of the weighted blanket I use at home: “my experience with the LUNA weighted blanket“.
Weighted blankets are especially good for anxiety, as they help relax your mind.
Eliminating light & noise from your bedroom
Sleeping in a dark and quiet bedroom is essential for your mental health. No disturbances when you sleep.
When it becomes dark outside, your body automatically starts to produce melatonin, which makes you feel sleepy. A dark bedroom will help this production and sleep will come to you faster. Using sleep masks that are filled with lavender is also a great way to help you calm down and relax.
I am an extremely light sleeper, which means that I wake up from the smallest sound, which is why I use earplugs every night to block out any sound and noises.
I have tried several, but I now use these as they are soft and comfortable to wear. And yes, I use earplugs every night. I can’t sleep without them.
Using sounds/music for sleep
However, I know some people like to have some noise or sound around them to help them get to sleep faster. It is so important that these sounds are soft and comfortable. For this purpose, I have read several studies that suggest using sounds from nature is a great way to help you fall asleep.
The sounds from crashing waves at the beach, the sound of a river or the sound of rain can be a great way to help you fall asleep. You can find recordings like these on YouTube, iTunes, Spotify, etc.
So, this is the end of my nighttime routine. What do you do for your own to ease your anxiety in the morning? I would love to know in the comments below…
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- 5 calming mindfulness techniques for the winter months
- How 10 minutes of meditation can change your life
- Why using a weighted blanket is wonderful for your anxiety
- How essential oils helped improve my anxiety