1. The 5-4-3-2-1 Grounding Technique
If your mind starts racing the second your head hits the pillow, this sensory-based exercise can help calm things down. It's something you can do from anywhere, on the train to work or sitting in bed, and it's an easy way to ground yourself without relying on others. Dr. Nouhi instructs to simply "identify five things you see, four you can touch, three you hear, two you smell, and one you taste." You identify all of these things "slowly and mindfully."
"By focusing on what you see, touch, hear, smell, and taste, you shift attention away from anxious thoughts and bring yourself back to the present moment," explains Dr. Nouhi. Practicing this mindfully before bed can help ease mental tension and promote deeper rest.
2. Taking A Cold Shower Or Using A Cold Plunge
A quick cold shower might sound unpleasant, but it can actually help soothe your nervous system. There's a reason why so many celebrities and influencers have started using cold plunges! If you don't have one near you, don't spend money to use one in a gym. Just try a cold shower the next time you're feeling like you can't control your anxiety.
"The shock of cold water triggers a controlled stress response that activates the vagus nerve," says Anderson.
The counselor also notes that taking a quick dip in some cold water not only helps lower cortisol levels but also "improves mood regulation," which can support better sleep.
3. Set A 'Digital Sunset' And 'Morning Reset'
I know it can be a hard habit to break, but you can do a lot of damage to your mental health when your phone is the last thing you look at before bed and the first thing you see after waking up. Dr. Nouhi recommends creating a "digital sunset" by turning off screens 30 to 60 minutes before bed and spending that time in a dimly lit room.
"Pair this with calming activities like journaling or listening to soothing music to reduce nighttime stimulation," she says.
Then, in the morning, reset your "body's internal clock" by exposing yourself to natural light and doing some gentle movement, like stretching or going for a short walk. These little shifts help support your body's sleep-wake cycle, reduce anxiety symptoms, and make it easier to fall asleep.
4. Journal Before Bed
If your diary or journal has been sitting in the corner of your room collecting dust, it's time to unearth it, especially if you've been dealing with anxiety that's preventing you from sleeping.
"Writing down your worries allows you to process and externalize them, clearing out mental clutter," says Anderson.
Taking just a few minutes to jot down your thoughts and "concerns" before bed can prevent the kind of "rumination" that keeps you tossing and turning all night. You don't have to write a long, detailed, emotional essay. Just get to the point of what's bothering you, close the journal, and try to let it go.
5. Setting Consistent Sleep And Wake Up Times
Being someone who has the kind of schedule that allows them to go to sleep and wake up at different times might sound nice, but if that's you, you might want to consider getting more consistent to prevent severe anxiety. Creating a predictable sleep routine is one of the most effective and accessible ways to set aside anxiousness and get more rest. Dr. Nouhi suggests starting with your wake-up time.
"Focus on waking up at the same time every day for at least a week. Once that feels natural, add in a consistent bedtime," she notes.
Nouhi adds that having consistent routines can support your circadian rhythm, reducing anxiety symptoms, and is practically guaranteed to "improve sleep quality."
6. Practice Square Breathing (4-4-4-4 Pattern)
Breathing techniques are one of the most popular, natural methods of handling anxiety and promoting relaxation out there. You don't have to be a master at meditation or take a class to learn how to control your breathing in a way that makes a difference in how you feel. Anderson suggests trying 'square breathing,' in particular, the 4-4-4-4 pattern, where you breathe in for four seconds, hold in the air for four, exhale for four, and hold again for another four seconds.
Anderson says this method of breathing "directly activates the parasympathetic nervous system by extending exhales, which naturally slows heart rate and signals safety to the brain."
"Do this before bed to fall asleep easier," she adds.