Anxiety at Night Keeping You Awake? These Natural Remedies Ease Stress and Help You Sleep
From mindfulness to morning sun, a top doc reveals the techniques that actually work
Key Takeaways
- Morning sunlight helps reset your body clock and curb nighttime anxiety naturally
- Simple habits like mindfulness and chamomile tea can calm racing thoughts fast
- A consistent bedtime routine trains your brain to relax and fall asleep more easily
You’ve made it through another long day. The dishes are done, the emails are answered and the house is finally quiet. But instead of falling asleep, your mind kicks into overdrive—replaying conversations, cycling through your to-do list and worrying about everyone who depends on you. It’s a classic sign of anxiety at night, and for so many of us balancing hectic lives, that quiet moment on the pillow can feel anything but peaceful.
The good news? Whether you’re dealing with racing thoughts or worries about the future, there are simple tricks that offer real relief—no complicated wellness overhaul required. Here, integrative medicine specialist Taz Bhatia, MD, founder of holistic health hub hol+ with clinics in Atlanta, NYC and Los Angeles and author of four books including The Hormone Shift, shares simple, natural treatment options you can start tonight.
How to manage anxiety at night
“As you implement strategies like these, you may feel a difference within days—and the more you practice, the more your nighttime anxiety will give way to peace and relaxation,” Dr. Bhatia says. Her advice for easing anxiety at night:
Woman's World Answers
Soak up some morning sun
Calming nighttime anxiety actually begins first thing in the morning. Dr. Bhatia recommends stepping outside for a dose of natural sunlight as part of your morning routine. Getting morning sun has been shown to help regulate your circadian rhythm and decrease levels of stress hormones, easing anxiety through the evening hours. Even a few minutes outside with your coffee can set the tone for a calmer night ahead.
Practice being present
You don’t need a meditation app or complicated deep breathing ritual to start training your brain for calmer nights. Dr. Bhatia recommends a mindfulness technique so simple you can practice it any time, anywhere. Just put your phone down and focus on pleasant things you see, hear, feel and smell: green grass, a purring cat, a soft sweater.
“This technique trains your brain to seek the positive instead of worrying about the past or future,” she explains. Over time, your brain learns to default to calm rather than catastrophe when the lights go out.
Sip chamomile tea at night
One affordable remedy for anxiety at night that’s probably already in your pantry: chamomile tea. The herbal brew supports feelings of calm. “In one study, a daily dose cut overall ‘anxiety scores’ in half for many people,” she notes. Brewing a warm cup as part of your evening wind-down is one of the easiest changes you can make to soothe anxiety at night.
Supplement with ashwagandha
This herbal supplement has been found to reduce stress hormones by about 28 percent, Dr. Bhatia says. In fact, up to 72 percent of people say it leads to better sleep. A 300-mg daily dose is typical, but get your doctor’s okay to take any new supplement—especially if you’re already managing other health concerns. (Learn more about the benefits of ashwagandha for sleep.)
Create a soothing bedtime routine
The idea is to give your brain a gentle cue that it’s safe to stop problem-solving for the evening. Dr. Bhatia suggests diffusing lavender oil, turning on soft music, journaling or reading—nothing too stimulating. This helps cue your brain to produce melatonin, a hormone that promotes less anxiety and makes it easier to fall and stay asleep.
When to see a doctor for anxiety at night
Mild anxious thoughts that cause disrupted sleep can often be managed at home with the above remedies. That said, if poor sleep affects your daily functioning or at-home remedies aren’t providing the relief you need, talk to your doctor. They can work with you to come up with a personalized plan to ease anxiety at night so that you can get the restorative deep sleep your body needs.
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