Keep a consistent sleep schedule
Dim lights 1 to 2 hours before bed
Avoid caffeine in the afternoon and evening
Avoid alcohol before sleep
Limit nicotine at night
Reduce screen time before bed
Try slow deep breathing
Practice progressive muscle relaxation
Use a short guided meditation
Write worries in a journal before bed
Make a simple next-day to-do list
Take a warm bath or shower
Drink a non-caffeinated herbal tea
Keep the bedroom cool, dark, and quiet
Use white noise or calming sounds
Try gentle stretching or yoga
Read something light and calming
Use grounding techniques
Focus on slow exhale breathing
Keep the bed for sleep only
Avoid heavy meals late at night
Limit late-night news and social media
Use a weighted blanket if comfortable
Try aromatherapy with lavender
Get regular daytime exercise
Spend time in natural daylight during the day
Practice gratitude before bed
Repeat a calming phrase or affirmation
Get out of bed briefly if anxiety feels intense
Return to bed only when sleepy
Seek professional help if anxiety is frequent or severe