Relaxation Techniques
Take a short walk to calm down. Getting outside for a few minutes is great for calming both the mind and the body. If you can safely walk outside at night, take a leisurely stroll around the block. The change of scenery will help you relax and hopefully draw your focus away from whatever is making you angry. You don’t have to go far. Even just strolling around the block might feel good! If you don’t live somewhere where it’s easy to head out for a short walk, you can just step outside for a minute or two to get some fresh air.
Write down what is bothering you to clear your mind. You might just be feeling irritable or cranky in general. Or maybe you’re arguing with someone but you’re not exactly sure what started it. Take a minute to think about exactly why you are mad and write it down. This will help you figure out how to process your anger and move on. For example, maybe you’re arguing with your partner about who forgot to take out the trash. Ask yourself if you’re really angry about that or if you’re still mad about something else that happened earlier in the day. Identifying the actual cause of your anger makes it easier to handle and can help you feel calmer. If you can, get in the habit of doing this earlier in the day so you have time to process these emotions. But if you get angry right before bed, it's good to do it then, too.
Listen to an audiobook or podcast to quiet your mind. When you are angry or stressed, your mind tends to race. That's not ideal for trying to sleep! Experts recommend listening to something that will hold your attention but is not so interesting that it will keep you awake. Try a calming book or podcast to put you to sleep. Try tuning into NPR. There's always something playing and the people speaking tend to have calm, soothing voices.
Distract yourself with something pleasant for 20 minutes then go to bed. One of the best ways to calm down is to focus on something else. Experts recommend taking 20 minutes to do something else before trying to get some sleep. That should give your brain enough time to shift from anger into resting mode. Try doing one of the following: Reading a chapter of a book Doing yoga or light stretching Playing with a pet Having a cup of tea
Take several slow, deep breaths to calm down. This is a simple relaxation technique that you can do anywhere, at any time. Inhale slowly. When you feel your stomach rise, hold your breath for a few seconds. Exhale slowly, repeating the process until you feel relaxed. Try doing this after you’ve climbed into bed. Focusing on your breath can clear your mind so you can fall asleep more easily.
Try progressive muscle relaxation to ease tension in your body. This exercise focuses on relaxing each muscle group in your body for 45 minutes. This not only relieves tension in your body, but it gives your mind something to focus on other than anger. Say each body group to yourself as you focus on relaxing that set of muscles. The muscles groups are: Hands, wrists, and forearms Bicep, shoulders Forehead, around the eyes and nose Cheeks and jaw, around the mouth Back of the neck, front of the neck Chest Back Stomach Hips and buttocks Thighs and lower legs
Sleep Hygiene
Get out of bed if you are tossing and turning to avoid frustration. If you’re having trouble going to sleep, that can lead to feeling even more irritated. If you don’t fall asleep within 30 minutes, don’t just lie there twisting and turning. Get out of bed and do something that relaxes you. That might mean reading a book or doing some gentle stretches. This will hopefully relax you enough to go to sleep.
Enjoy a warm bath in the evenings to relax. Adding this to your nighttime routine is a great way to wind down. It will also relax your muscles, so try taking a soak before bedtime. Try adding some scented oils or bubble bath to add to the experience. You could also light a candle or play some soothing music to make it even more relaxing.
Avoid caffeine, alcohol, and food 2 hours before bed. All of these things can disrupt your sleep, so make sure to cut them out late in the evening. If you have trouble remembering not to snack or have a drink past a certain time, try setting an alarm on your phone as a reminder. If you go to bed at 11, try not to eat or have caffeine or alcohol past 9. Try drinking a cup of sleepytime tea instead.
Exercise most days of the week. If you practice healthy sleep habits regularly, it will be easier to fall asleep during those times that you are angry. One thing that you can do is make sure to get some physical exercise most days of the week. Just make sure not to do it within a couple of hours of your bedtime. You don’t want your heartbeat racing when you are trying to relax and sleep. Choose a form of exercise that you like so that it doesn’t feel like a chore. You could go for a long walk, ride your bike, or take a group class like kickboxing or barre.
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