Have you ever found yourself wide awake at 3am? Staring at the ceiling, your mind racing with to-do lists and deadlines? Well you’re certainly not alone.
Nighttime anxiety is actually incredibly common. In fact Anxiety UK states that 80% of people report their worries being worse at night. Sleep issues and anxiety go hand in hand, each feeding into the other in a vicious circle. However, the good news is that committing to key nutrition and lifestyle habits with a holistic approach can help to banish that nighttime anxiety for good.
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Balance Your Blood Sugar All Day Long
One of the most overlooked contributors to nighttime anxiety is poor blood sugar control. If your blood sugar drops during the night, your body releases adrenaline and cortisol to bring it back up. This can often cause you to wake and feel panicked or restless. The key therefore is to balance your blood sugar throughout the day so nighttime blood sugar dips don’t feed the anxiety cycle.
Here are our top tips on what to do:
1. Start your day with a protein and fibre rich breakfast e.g. Eggs with avocado, spinach and salmon or Greek yogurt with nuts, seeds and berries.
2. Avoid sugary snacks and refined carbs, especially in the afternoon and evening. These can lead to blood sugar crashes that trigger anxiety.
3. Include protein, healthy fats, and fibre at each meal to keep blood sugar steady throughout the day.
Incorporate Nutrients That Soothe the Nervous System
Certain nutrients play a direct role in calming the nervous system and supporting the production of neurotransmitters that promote relaxation such as GABA. Incorporating these into your diet regularly ensures your body has the key building blocks to build and balance these essential brain chemicals.
Top nutrients to include:
Magnesium - Often called “nature’s tranquiliser,” magnesium supports muscle relaxation, nerve function, and GABA production. Find it in dark leafy greens, pumpkin seeds, almonds, and avocado.
Vitamin B6 - Helps convert tryptophan into serotonin and melatonin, the hormones that regulate mood and sleep. B6 - rich foods include salmon, chickpeas, and bananas.
Omega- 3 fatty acids - These healthy fats reduce inflammation and support brain health and emotional resilience. Get them from oily fish (like salmon, mackerel, or sardines), flaxseeds, and walnuts.
Tryptophan - An amino acid needed to make serotonin and melatonin. Found in turkey, chicken, oats, and pumpkin seeds.
Evening meal idea: Try a dinner of grilled salmon, quinoa, and steamed greens, followed by a calming herbal tea and a handful of walnuts before bed.
Be Mindful of Your Caffeine and Alcohol Intake
Caffeine has a half life of 5-6 hours so that 4pm espresso can linger in your system for up to 12 hours and increase feelings of anxiety. Alcohol might make you sleepy initially because it has a sedative effect, but it disrupts your sleep cycles and can increase nighttime waking. More details on the impact of alcohol on sleep in our blog here .
Here’s what to do:
Limit caffeine after 1pm, especially if you’re sensitive to caffeine.
Avoid alcohol during the week and when you do drink stick to just one or two drinks with food earlier in the evening.
Try alternatives like rooibos or chamomile tea which are naturally calming and support relaxation.
Create a Calming Evening Routine
In today’s fast paced world it is essential to create a calming evening routine to help your mind decompress after the day and give your brain a signal that it is time to switch off. A calming routine in the hour before bed can shift your body from a sympathetic state (‘fight or flight’) into a parasympathetic state (‘rest and digest’) and ease you into sleep.
Here are some ideas to try:
Dim the lights after dinner to signal melatonin production. Human beings are very responsive to light so create a soothing environment by turning off overhead lights and using lamps instead.
Avoid screens at least 30–60 minutes before bed - the blue light may suppress melatonin and keep your brain stimulated.
Try journaling - writing down your thoughts, worries, or a simple gratitude list before you go to bed can help offload anxious thoughts.
Take a warm bath with Epsom salts (rich in magnesium) to relax muscles and calm the nervous system.
Incorporate breathwork or gentle stretching to calm the body and mind.
Don’t exercise too close to bedtime as it can increase cortisol levels that may drive anxiety. For more information on the impact of exercise on sleep- see our blog here.
Protect Your Sleep Environment
Your sleep environment matters. Anxiety is heightened when your body doesn’t feel safe or relaxed. So make your bedroom a sanctuary.
Here are some key things to consider:
Keep it cool, dark, and quiet.
Invest in blackout blinds, earplugs, or a white noise machine if needed.
Keep electronics out of the bedroom- charge your phone elsewhere so you don’t get distracted.
Try a lavender pillow spray or essential oil diffuser to enhance calm.
Consider Natural Support for Sleep and Anxiety
If you’ve addressed all these areas and are still struggling with nighttime anxiety, certain natural supplements can be really supportive and Extracted’s range has a number of options.
Firstly Sleepee is great for supporting a foundation of good sleep. It includes magnesium to help calm and relax the body, L-Tryptophan to help build melatonin, glycine an amino acid that supports sleep, Passionflower and Chamomile to help you relax and unwind.
If you find that nighttime anxiety is still rearing its ugly head, then keep Calmee on hand for those night time wakes ups. Calmee’s key ingredient is Lactium which mimics the calming compounds found in mother’s milk to reduce stress and promote calm.
*Always check with a healthcare professional before adding supplements, especially if you take medication.
In Summary
Nighttime anxiety is a signal from your body that it needs care, balance, and calm. Through nourishing foods, consistent routines, and a few mindful tweaks to your evening, you can support your nervous system and reclaim restorative sleep. Small changes really do add up. Start with one or two shifts this week, and notice the difference they make.
The Author: Rachel Davies
This blog is written by Nutritional Therapist Rachel Davies. Rachel is registered with the BANT (British Association of Nutrition and Lifestyle Medicine) and the CNHC (Complementary and Natural Healthcare Council). She continually attends CPD training to further her expertise and keep abreast of the fast moving field of nutritional science.
Frequently Asked Questions
How long does Sleepee take to work?
Sleepee® has a cumulative effect on the body's melatonin levels and whilst some people will feel some initial sleep improvements from the very first night, with others it can take a little longer, depending on the severity of your insomnia.
Your sleep will gradually improve over weeks and months but it is key to take Sleepee® consistently every night to notice the real benefits to your sleep patterns.
After 8 weeks, the average time it takes to fall asleep reduces by up to 60%, and users wake up one third more refreshed. After 3-6 months your “new normal” settles in and you’ll look forward to a great sleep, night after night.
How and when should I take Calmee?
For short-term stress relief: Take 1-2 Calmee capsules as required.
For ongoing stress management: Take 1-2 Calmee capsules in the morning, but avoid pairing it with coffee, as caffeine may lessen its effectiveness.
For better sleep quality: Take 1-2 Calmee capsules an hour before going to bed, alongside your Sleepee supplement, or if you wake up in the middle of the night and find it hard to drift back off.
Is Calmee safe for those who are lactose intolerant?
Calmee is considered safe for those with lactose intolerance, as it contains less than 1% lactose. But if you are unsure, please speak to your GP.
Is Magnesium safe to take long term?
Yes, our Magnesium Complex is safe for long-term use when taken as directed. Magnesium is an essential mineral that plays a crucial role in many bodily functions. However, if you have any medical conditions or are on medication, it’s always best to consult your doctor before long-term use.
Note: This article is for informational purposes only and is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.
