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Anxiety at night is incredibly common, and for many people it becomes a frustrating cycle: the more you worry about not sleeping, the harder it is to fall asleep. The good news? There are practical strategies you can use to calm your body, quiet your mind, and create the conditions your brain needs for rest.

Conscious breathing (also known as breath work) gives you a way to interrupt the stress response and bring yourself back into your body. The beauty of this strategy is that it’s accessible, free, and doesn’t require any special equipment. Just a few slow, intentional breaths can begin to calm your nervous system and shift you from chaos and overwhelm to steadiness and calm. 

Emotional regulation is the ability to pause, notice what we’re feeling, and choose how we want to respond in each situation. It doesn’t mean suppressing our feelings or pretending everything’s “fine”. It’s a way of engaging with our emotions that allow us to stay connected to ourself and those around us, even in when facing challenging situations. 

Simply put, anxiety is the body’s response to perceived stress, danger, or uncertainty. Although every human experiences anxiety at points, it becomes a concern when the symptoms become persistent and interfere with our daily functioning. Because it can be so challenging to identify when it transforms from normal to persistent, it’s helpful to be aware of the ways it can manifest physically, mentally, and emotionally.