December Sleep Anxiety: Why Racing Thoughts Get Worse At Night

December can be a time of increased sleep anxiety. There is just so much to get done each day. There are work pressures and social events. And there are all the presents and preparations ready for Christmas. It all comes on top of your normal day to day busyness and it can all feel like too much to do and not enough time to get it all done.

So many people struggle with December sleep anxiety. You lie awake with your mind running through to do lists, worries and negative what-ifs. Poor sleep and anxiety often increase at this time of year. It’s something that many of my hypnotherapy clients in Ely, Newmarket and online mention to me.

During the day you can keep busy and you are distracted as you rush around and do things. Then at night, just when you want to sleep, your mind is still going at the same rate it has been all day.  This is especially true if your wind down routine has been squeezed out as you go from one thing to the next. Your brain hasn’t shut down and you get frustrated and stressed about not getting enough sleep to prepare you for the next day.

Anxiety loves time and space. As you lie there at night, there is nothing to distract you from your own thoughts. You replay the day and plans for tomorrow, you think about what you need to get done, runs through all the scenarios you’ve been sidelining, and can easily jump from one worst case to the next. The more anxious, stressed and frustrated you become, the more your thinking races on.

Some people have anxiety about sleep as a result of their general anxiety. Maybe you think about all the nights you’ve lain awake feeling anxious and restless. You can dread the approach of night time and the threat of a repeat of another long night alone with your anxiety.

Yet, sleep anxiety often gets worse for many people in December. There are longer to do lists, holiday pressures, social expectations and financial stresses. If that wasn’t enough, there are disrupted routines, increased screen time and potentially more caffeine, sugar and alcohol. Your brain and body can feel like they are stuck in ‘on’ mode. It all creates a perfect mix for December sleep anxiety.

The good news is that there are practical ways to ease sleep anxiety, calm your mind and improve your sleep.

 

From Sleep Anxiety To A Calm Mind 

It can be very easy to get caught in a sleep and anxiety loop.

The less you sleep, the more anxious you feel. The more anxious you feel, the harder it is to sleep. The loop makes even small worries seem huge as you lie there in the dark in the early hours of the morning.

And it always feels harder to deal with anxious thoughts and feelings when you are tired and worn down.

There can be several signs that you are suffering with December sleep anxiety. These can include struggling to fall asleep and waking in the night with a busy mind. You may notice that you start feeling tense in the evenings or that you are dreading bedtime. You feel exhausted during the day and you worry about not sleeping at night. It becomes an ongoing cycle of poor sleep and anxiety.

However, it is very possible to break this pattern. Alongside anxiety/sleep hypnotherapy, here are a few simple ways to calm your mind before bed:

1. Get It Out Of Your Head

Some people carry everything around inside their own brain. You can then find yourself jumping and juggling from one thing to the next as your mind tries to hold it all. Instead, early on in the evening, spend ten minutes writing down tomorrow’s tasks. You can also make a note of the other things that are for another day. Your brain no longer has to work to hold all the information and you can relax because you won’t forget anything.

2. Reduce Evening Overstimulation

You already know the importance of a wind down routine but it can get sidelined during busy December days. Dim the lights, reduce screens and slow things down a bit. Do the basics of good sleep hygiene.

3. Use 4-7-8 Breathing

Start practising breathing in for a count of 4, holding for 7 and then out for a count of 8. Extending the out breath stimulates the relaxation response. Do it during the day to manage stress and to get good at it. When evening comes, calm your nervous system, reduce those racing thoughts and relax your body for rest at night.

4. Soften Your Inner Dialogue

Stop giving yourself a hard time in the day and be kind to yourself at night. Rather than trying to force yourself to sleep, concentrate on slowing and calming your thoughts (and doing the breathing to calm your body). Focus on resting at night and let sleep arrive as part of that.

5. Learn How To Relax 

So many people I meet have forgotten how to relax effectively (and I don’t mean the sort of relaxing when you sit there watching Netflix). Relaxing loses priority to getting more done. The more you take time to relax, the better at it you get and the calmer you feel more of the time (so you actually think better and get more done, more effectively). You can use my free relaxation hypnosis download to help you: Rapid Relaxation Hypnosis Download 

You may also want to take a look at these related articles:

Night-Time Anxiety: Why It Happens and How To Break The Cycle

Insomnia Help – Hypnotherapy To Sleep Better

 

 

How Hypnotherapy Helps with Sleep Anxiety

My hypnotherapy can help you with all forms of anxiety.

Hypnotherapy is highly effective for sleep anxiety, generalised anxiety and sleep issues because it helps to reduce overthinking, lower stress levels and to calm your mind and body. I’ve helped many people to break the sleep-anxiety cycle and to start sleeping better. You can break the cycle and take back control over your thoughts, feelings, actions and reactions.

Sleep has a huge impact on your mood, energy and well-being. This December, if you are struggling with racing thoughts, night-time anxiety or sleep anxiety then do get in touch. We can meet for a free consultation to chat through things and then move forward to help you feel more calm, rested and relaxed to really enjoy this festive season.

To your health and happiness,

Dan Regan

Anxiety Hypnotherapy in Ely and Newmarket

 

Find out more about anxiety hypnotherapy in Ely and Newmarket: Anxiety Hypnotherapy

Could you use some help with your anxiety? Struggling with anxiety, stress, worry and fear and need some help? Find out how I can help with a Complimentary Anxiety Hypnotherapy Strategy Session. Learn more here: Appointments

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