NIGHTTIME ANXIETY
Why It Happens and How to Manage It
Did you know that, according to National Institute of Mental Health, 31.1% of Americans experience anxiety in their lifetime?
Nighttime anxiety happens in the evening and at night, and can make it difficult to fall asleep or stay asleep, leaving you feeling exhausted the next day. If you deal with nighttime anxiety, you may experience heightened worry or racing thoughts at night, making it hard to relax.
Understanding why it happens and how to manage it can help improve your sleep quality and overall well-being. Let’s dive right into it!
Table of Contents
Why Is Anxiety Worse at Night?
Many people find that their anxiety worsens at night, but why does that happen? Several factors contribute to nighttime anxiety:
Lack of Distractions – During the day, work, social interactions, and activities keep your mind occupied. At night, when things quiet down, anxious thoughts can feel more overwhelming.
Increased Fatigue – Being tired can make it harder to regulate emotions, leading to heightened anxiety.
Hormonal Changes – Cortisol, the stress hormone, fluctuates throughout the day. Low levels at night can make you feel more vulnerable to stress.
Overstimulation Before Bed – Exposure to screens, caffeine, or stressful news before bedtime can make it harder to wind down.
Association with Insomnia – If you have a history of trouble sleeping or insomnia, you may start to feel anxious about bedtime itself, creating a cycle of worry and sleeplessness.
Middle of the Night Anxiety: Waking Up Feeling Panicked
Waking up in the middle of the night with anxiety can be unsettling. It can feel like a sudden surge of stress, making it difficult to fall back asleep. Common causes of middle-of-the-night anxiety include:
Nightmares or vivid dreams
Fluctuating blood sugar levels
Breathing irregularities, such as sleep apnea
Anxiety disorders or panic attacks
Racing thoughts about work, relationships, health, or responsibilities
If you frequently wake up feeling anxious, keeping a sleep journal can help identify patterns and triggers.
9 Tips to Fall Asleep with Anxiety
If nighttime anxiety is keeping you up, here are some strategies to help you relax and get better sleep:
1. Create a Relaxing Bedtime Routine
Establish a calming nighttime routine to signal to your body that it is time to wind down. Activities like reading, gentle stretching, and listening to soothing music can help.
Consistency is key here – make sure to follow your bedtime routine daily, weekends included, to help signal to your mind and body, that it is time to wind down at night.
2. Try Deep Breathing and Meditation
Practices like deep breathing, progressive muscle relaxation, or guided meditation can reduce stress and promote a sense of calm before bed. They are an excellent addition to your nighttime routine and should be practiced daily!
3. Avoid Stimulants Before Bed
Limit caffeine, nicotine, and alcohol intake in the evening. These substances can increase heart rate and make it harder to relax. Here is also a list of what not to eat before bed, as some foods make it harder to fall asleep as well.
4. Keep a Worry Journal
Writing down your thoughts before bed can help you release anxious feelings instead of ruminating on them throughout the night. Keeping a journal of what woke you up, is another good exercise for release and tracking.
5. Optimize Your Sleep Environment
A comfortable mattress, breathable bedding, and a cool, dark room can create the ideal sleep environment. Investing in high-quality sleep products can help minimize discomfort and distractions that may contribute to nighttime anxiety.
6. Get Out of Bed if You Can’t Sleep
If you can’t fall asleep within 20 minutes, get out of bed and engage in a relaxing activity, such as reading or journaling, before trying again. Another helpful activity is cognitive shuffling, which helps you focus on something else than falling asleep, as it is believed that trying hard to fall asleep, actually prevents you from relaxing and sleeping.
7. Try Natural Remedies
Consult our list of 13 natural remedies for insomnia. Did you know that valerian root, passionflower, and chamomile are all herbal remedies that can help you naturally wind down and fall asleep at night?
8. Add A Weighted Blanket
Have you ever considered adding a weighted blanket to your bedding setup? Weighted blankets mimic a therapeutic technique known as deep pressure stimulation, which is known to promote relaxation and reduce stress, helping your body produce relaxation and happiness hormones, serotonin and melatonin; and less of the stress hormone, cortisol.
After a couple of weeks of getting used to your weighted blanket, you may find that it makes a world of a difference in your ability to tackle the night! Here’s our guide on how to use a weighted blanket.
9. Seek Professional Support
If nighttime anxiety is persistent and significantly impacts your sleep, speaking to a therapist or counselor can help you develop coping strategies.
Nighttime Anxiety - Final Thoughts
Nighttime anxiety can disrupt sleep and affect your overall well-being by day as well. By understanding its causes and implementing calming techniques, you can improve your sleep quality and reduce stress. Prioritizing a healthy sleep routine and optimizing your sleep environment can make a significant difference in managing nighttime anxiety.
If you struggle with nighttime anxiety, making small changes to your bedtime habits and seeking professional guidance when necessary can help you regain control over your sleep.
References
- National Institute of Mental Health. Any Anxiety Disorder. Retrieved from https://www.nimh.nih.gov/health/statistics/any-anxiety-disorder
- Mayo Clinic. (2024). Nighttime panic attacks: What causes them? Retrieved from https://www.mayoclinic.org/diseases-conditions/panic-attacks/expert-answers/panic-attacks/faq-20057984
- HealthLine. (2023).
How to Ease Anxiety at Night. Retrieved from https://www.healthline.com/health/anxiety/anxiety-at-night
FAQ
Most frequent questions and answers
Nighttime anxiety can be triggered by stress, overthinking, hormonal fluctuations, or poor sleep habits. A quiet environment may also amplify anxious thoughts.
Waking up with anxiety can be due to nightmares, blood sugar fluctuations, sleep apnea, or racing thoughts about daily stressors.
Practicing deep breathing, meditation, and journaling can help reduce anxious thoughts and promote relaxation before sleep.
Yes, blue light from screens can disrupt melatonin production, making it harder to relax and fall asleep, which may worsen anxiety at night.
If nighttime anxiety regularly disrupts your sleep or daily life, speaking with a therapist or doctor can help identify effective coping strategies.
More Sleep Resources
What causes nighttime anxiety?
Nighttime anxiety can be triggered by stress, overthinking, hormonal fluctuations, or poor sleep habits. A quiet environment may also amplify anxious thoughts.
Why do I wake up anxious in the middle of the night?
Waking up with anxiety can be due to nightmares, blood sugar fluctuations, sleep apnea, or racing thoughts about daily stressors.
How can I calm my mind before bed?
Practicing deep breathing, meditation, and journaling can help reduce anxious thoughts and promote relaxation before sleep.
Does blue light contribute to nighttime anxiety?
Yes, blue light from screens can disrupt melatonin production, making it harder to relax and fall asleep, which may worsen anxiety at night.
When should I seek professional help for nighttime anxiety?
If nighttime anxiety regularly disrupts your sleep or daily life, speaking with a therapist or doctor can help identify effective coping strategies.
Share this deal with a friend!
Laura Georgieff
Laura is a mother of three who did not sleep through the night for the first 5.5 years of her kids' lives. She is passionate about sleep quality and loves sharing her experience and knowledge of all thing bedding! It is her mission to help you make the best decisions when it comes to sleep and help you get the best deal on the market!
