Getting anxiety at night

Anxiety at Night: Causes, Symptoms, and Treatments

Experiencing anxiety when you lie down to sleep at night can occur due to stress, an anxiety disorder, or other health conditions. Depending on the cause, treatment may be medication, lifestyle, or therapy based.

Anxiety is a typical human emotion characterized by feelings of nervousness and worry. Anxiety occurs when stress lingers for a long time, sometimes without an obvious cause.

You may be anxious due to stressful situations, such as a first date or a job interview. But when this sense of worry doesn’t go away and even keeps you up at night, you may have an anxiety disorder.

Read on to learn the possible causes of nighttime anxiety and how to relieve it.

Anxiety can interfere with your daily — and nightly — life.

Research shows sleep deprivation can trigger anxiety. Research also shows that the risk of poor sleep is higher in people living with mental health conditions like anxiety.

For this reason, treating your nighttime anxiety and addressing your sleep issues are both important steps in improving your quality of life.

There are many symptoms of anxiety. Everyone experiences anxiety differently. Symptoms can happen any time of the day, in the morning, or at night. Common symptoms of anxiety include:

feelings of nervousness, restlessness, or worry
trouble concentrating
trouble falling asleep or staying asleep
gastrointestinal problems

Another symptom a person with anxiety may also experience is a panic attack. A panic attack is an episode of extreme and intense fear, often accompanied by physical symptoms. The common symptoms of a panic attack include:

a sense of impending doom
increased heart rate and chest pains
shortness of breath and throat tightness
sweating, chills, and hot flashes
dizziness or lightheadedness
a feeling of detachment, or like nothing is real

Symptoms at night

Sometimes, you may even wake up from a nocturnal panic attack. Nocturnal (nighttime) panic attacks have the same signs and symptoms as regular panic attacks, but they occur while you’re asleep.

Research shows that about 20% to 45% of people living with panic disorder experience frequent nighttime panic attacks. If you experience a nocturnal panic attack, it may be hard to calm down and fall back asleep.

For some people, nighttime anxiety can lead to insomnia. Insomnia is defined as persistent trouble falling or staying asleep. Chronic insomnia can have negative health effects, including an increased risk of:

health conditions, such as high blood pressure and a weakened immune system
mental health conditions, such as depression
accidents

There are many reasons why you might have an anxiety disorder. Often, people may have a genetic susceptibility to anxiety, and this can interact with stressful life situations or experiences.

Other factors contributing to developing anxiety include prescription medications or herbal supplements, substance use disorder, or a history of trauma.

Anxiety can also be triggered by medical conditions. They include:

heart disease
hyperthyroidism
diabetes
chronic pain
irritable bowel syndrome
certain brain tumors

Anxiety and sleep

Sleep issues and anxiety seem to accompany one another. Lack of sleep can be an anxiety trigger, while anxiety can also lead to a lack of sleep.

You may feel your mind racing and may not be able to stop your thoughts. You may be focused on the worries of the day or anticipating things on your to-do list for the next day. This perceived “stress” can cause the body to experience an adrenaline rush, which makes it incredibly difficult to get to sleep.

Population surveys show that 24% to 36% of people who have difficulties sleeping at night have an anxiety disorder. In one self-reported survey, researchers also found that people living with panic disorder are three times more likely to have issues with sleep than people who don’t live with the condition.

In a small 2016 study, researchers examined the relationship between cognitive behavioral therapy (CBT) and sleep quality in people with anxiety. Researchers found that both sleep quality and sleep latency (the time it takes to fall asleep) improved in participants who responded to CBT.

The researchers believe that targeting sleep problems during anxiety treatment might be beneficial for those who have trouble sleeping.

It’s important to remember that it can take time to find the right treatment approach for your anxiety. Because of this, you and a doctor may choose to use various treatment options.

They include:

treating any underlying conditions
trying psychotherapy such as CBT
taking antianxiety medications such as benzodiazepines or antidepressants
trying herbal supplements such as saffron, kava, ginseng, or lavender, which may help reduce anxiety, according to research

Remember that the Food and Drug Administration (FDA) doesn’t regulate the quality or purity of supplements as they do for drugs. Talk with a doctor before trying supplements to ensure no interactions will occur.

Here are some lifestyle tips that may help you relax and ease your anxiety at night:

Meditation

Meditation is the practice of mindfulness. Research suggests that even one session of meditation can be beneficial in reducing your anxiety. Even more benefits may be seen over the long term.

Meditating right before you tuck in for the night can be a great way to turn down nighttime anxiety.

Deep breathing

Deep breathing is a great way to reduce anxiety and stress. Breathing deeply can slow your heart rate and improve your blood pressure.

If you’re experiencing a panic attack at night, try deep breathing to ease the attack.

Grounding

Anxiety can cause episodes of dissociation. Grounding is one way to keep yourself present in the moment.

Grounding techniques include cognitive and sensory awareness, such as touching an object or saying today’s date out loud. Doing this at night before bed can help bring you back to the present moment so you can sleep.

To-do list

If one of your anxiety triggers involves worrying about your daily activities, you may notice your anxiety spikes more at night. Creating a to-do list for the day or week may help relieve some of that anxiety.

Healthy sleep habits

One of the most important ways to ease anxiety at night is through healthy sleep habits. Making sure you’re happy and comfortable in your own bedroom will help improve your sleep quality.

There are many ways to establish good sleep habits to ensure you’re sleeping better and for longer:

Exercise daily

Exercise can help improve both sleep quality and duration. If you experience nighttime anxiety, morning exercise may help you sleep longer at night, while afternoon workouts also have sleep benefits.

Research also shows that exercise can actually directly influence your anxiety levels for the better.

Strenuous exercise also raises your body temperature and heart rate, so working out before bed can disrupt the process of falling asleep. However, regular exercise is better for sleep than not exercising at all, and finding a routine that works for you is the most important thing.

Develop a sleep schedule

Establishing a sleep schedule can help keep your circadian clock in check. When you keep your wake and sleep cycles around the same time each day, you may find it easier to fall asleep at night.

Avoid stimulants before bed

Stimulants like caffeine can worsen anxiety symptoms. In addition, because stimulants increase body activity, taking them before bed can make it more difficult to fall asleep.

Though it isn’t a stimulant, alcohol can also disrupt sleep, so be sure to avoid it before you hit the hay.

Turn off electronics

When you finally crawl into bed, you may want to consider avoiding electronics. A 2017 study found that in almost 350 adult participants, the use of electronics after bedtime was related exclusively to the amount of time it took to fall asleep.

This is because artificial blue light from electronics is thought to suppress the sleep hormone melatonin, making it harder to fall (and stay) asleep.

Create comfort

Pillows and mattresses should be comfortable and supportive for your body and sleeping style. Your bedroom is your own, so making it a comfortable, safe space to sleep can make all the difference for your nighttime anxiety.

Constant anxiety that makes it difficult to sleep at night can affect your daily quality of life. Your work or school performance may worsen, making it hard to complete your typical daily tasks.

If anxiety and lack of sleep are affecting your life in this way, it’s important to reach out to a doctor or mental health specialist for help.

Whether the doctor diagnoses anxiety, insomnia, or both, reaching out is the first step in the treatment process.

There are many reasons why your anxiety may be worse at night. Daily stressors, poor sleep habits, and other health conditions can lead to increased anxiety and panic attacks at night.

However, there are many treatments available that can help ease your anxiety and improve your quality of sleep. If you’re concerned that your nighttime anxiety and lack of sleep are affecting your life, it’s never too late to take advantage of the mental health resources available to you.

These online resources can help you find a mental health professional near you:

American Psychiatric Association’s Find a Psychiatrist
American Psychological Association’s Psychologist Locator
Anxiety and Depression Association of America’s Find a Therapist

Anxiety at Night: Causes, Symptoms, and Treatments

Anxiety is a typical human emotion characterized by feelings of nervousness and worry. Anxiety occurs when stress lingers for a long time, sometimes without an obvious cause.

Read on to learn the possible causes of nighttime anxiety and how to relieve it.

Anxiety can interfere with your daily — and nightly — life.

Research shows sleep deprivation can trigger anxiety. Research also shows that the risk of poor sleep is higher in people living with mental health conditions like anxiety.

For this reason, treating your nighttime anxiety and addressing your sleep issues are both important steps in improving your quality of life.

There are many symptoms of anxiety. Everyone experiences anxiety differently. Symptoms can happen any time of the day, in the morning, or at night. Common symptoms of anxiety include:

feelings of nervousness, restlessness, or worry
trouble concentrating
trouble falling asleep or staying asleep
gastrointestinal problems

a sense of impending doom
increased heart rate and chest pains
shortness of breath and throat tightness
sweating, chills, and hot flashes
dizziness or lightheadedness
a feeling of detachment, or like nothing is real

Symptoms at night

Sometimes, you may even wake up from a nocturnal panic attack. Nocturnal (nighttime) panic attacks have the same signs and symptoms as regular panic attacks, but they occur while you’re asleep.

health conditions, such as high blood pressure and a weakened immune system
mental health conditions, such as depression
accidents

There are many reasons why you might have an anxiety disorder. Often, people may have a genetic susceptibility to anxiety, and this can interact with stressful life situations or experiences.

Other factors contributing to developing anxiety include prescription medications or herbal supplements, substance use disorder, or a history of trauma.

Anxiety can also be triggered by medical conditions. They include:

heart disease
hyperthyroidism
diabetes
chronic pain
irritable bowel syndrome
certain brain tumors

Anxiety and sleep

Sleep issues and anxiety seem to accompany one another. Lack of sleep can be an anxiety trigger, while anxiety can also lead to a lack of sleep.

The researchers believe that targeting sleep problems during anxiety treatment might be beneficial for those who have trouble sleeping.

It’s important to remember that it can take time to find the right treatment approach for your anxiety. Because of this, you and a doctor may choose to use various treatment options.

They include:

treating any underlying conditions
trying psychotherapy such as CBT
taking antianxiety medications such as benzodiazepines or antidepressants
trying herbal supplements such as saffron, kava, ginseng, or lavender, which may help reduce anxiety, according to research

Here are some lifestyle tips that may help you relax and ease your anxiety at night:

Meditation

Meditation is the practice of mindfulness. Research suggests that even one session of meditation can be beneficial in reducing your anxiety. Even more benefits may be seen over the long term.

Meditating right before you tuck in for the night can be a great way to turn down nighttime anxiety.

Deep breathing

Deep breathing is a great way to reduce anxiety and stress. Breathing deeply can slow your heart rate and improve your blood pressure.

If you’re experiencing a panic attack at night, try deep breathing to ease the attack.

Grounding

Anxiety can cause episodes of dissociation. Grounding is one way to keep yourself present in the moment.

To-do list

Healthy sleep habits

One of the most important ways to ease anxiety at night is through healthy sleep habits. Making sure you’re happy and comfortable in your own bedroom will help improve your sleep quality.

There are many ways to establish good sleep habits to ensure you’re sleeping better and for longer:

Exercise daily

Exercise can help improve both sleep quality and duration. If you experience nighttime anxiety, morning exercise may help you sleep longer at night, while afternoon workouts also have sleep benefits.

Research also shows that exercise can actually directly influence your anxiety levels for the better.

Develop a sleep schedule

Establishing a sleep schedule can help keep your circadian clock in check. When you keep your wake and sleep cycles around the same time each day, you may find it easier to fall asleep at night.

Avoid stimulants before bed

Stimulants like caffeine can worsen anxiety symptoms. In addition, because stimulants increase body activity, taking them before bed can make it more difficult to fall asleep.

Though it isn’t a stimulant, alcohol can also disrupt sleep, so be sure to avoid it before you hit the hay.

Turn off electronics

This is because artificial blue light from electronics is thought to suppress the sleep hormone melatonin, making it harder to fall (and stay) asleep.

Create comfort

Constant anxiety that makes it difficult to sleep at night can affect your daily quality of life. Your work or school performance may worsen, making it hard to complete your typical daily tasks.

If anxiety and lack of sleep are affecting your life in this way, it’s important to reach out to a doctor or mental health specialist for help.

Whether the doctor diagnoses anxiety, insomnia, or both, reaching out is the first step in the treatment process.

There are many reasons why your anxiety may be worse at night. Daily stressors, poor sleep habits, and other health conditions can lead to increased anxiety and panic attacks at night.

These online resources can help you find a mental health professional near you:

American Psychiatric Association’s Find a Psychiatrist
American Psychological Association’s Psychologist Locator
Anxiety and Depression Association of America’s Find a Therapist

How to Overcome Sleep Anxiety

If you deal with anxiety or sleep disturbances on a regular basis, there are a few simple strategies that can help calm your mind, relax your body, and make it easier for you to sleep. Changing bedtime habits takes time and patience, but over time they can help reduce anxiety.

1. Practice good sleep hygiene
Sleep hygiene refers to various habits that are essential for good quality sleep. Best practices include reducing daytime sleep to 30 minutes, limiting stimulants like coffee and alcohol closer to the night, and going to bed and waking up at the same time.

2. Practice meditation
Begin by sitting quietly for a few minutes and focusing on your breath. Learning to quiet your mind and meditate can help you deal with stress, both during the day and before bed. If meditation is difficult for you, try relaxing yoga poses to help your body prepare for sleep.

3. Exercise
Regular exercise has been found to help people fall asleep faster and sounder. Even moderate-intensity exercise, such as brisk walking, can improve sleep for those with chronic insomnia.

4. Take time to relax
Proper sleep preparation will allow your mind and body to slow down before you go to bed. Take at least 30 minutes to take a bath, read a book, listen to a podcast, or listen to soothing music. These transitional rituals can set your brain to associate certain activities with getting ready for bed.

5. Avoid stress before bed
Leave office, work, news and social networking for daytime. Experts suggest creating a transition time between work and sleep, which will help you tune in to a good rest.

6. Write down your worries on paper
Instead of letting thoughts and to-do lists go round and round in your head, write them down so your brain has a plan for the next day. Research shows that it may help you fall asleep faster.

7. Stay out of bed if you can't sleep
If you've been in bed for more than 20 minutes and still can't sleep, reset. Get up, get out of the bedroom and engage in a sleep-inducing activity like having a cup of tea or reading a book. This action on conditioned reflexes, known as stimulus control, can help shorten the time it takes to fall asleep.

8. Limit Gadget Use
Our laptops, phones and tablets emit blue light that suppresses melatonin, making the brain think the sun has risen. Try not to use gadgets one or two hours before you plan to go to bed so as not to disrupt your circadian rhythm.

9. Maintain favorable sleep conditions
Controlling light, sound, and temperature can increase your chances of calming your mind and falling asleep easily. The bedroom should be dark, quiet and cool. Pink noise can also help you focus on your sleep.

10. Get a mattress that suits you
When you sleep on an uncomfortable mattress, pressure builds up and pain points build up on your body, causing you to toss and turn. The right mattress and pillow will help support your body and neck, and keep you cool and comfortable while you sleep. You can order a Kitami mattress with a test drive for 101 nights and not be afraid that you will make the wrong choice. If the mattress does not suit you, Kitami will take it for recycling and refund 100% of the cost. You can choose a mattress here.

Insomnia and obsessive thoughts. How to overcome anxiety at night

January 29, 2023, 16:00

Exclusive

Elena Grigorieva

Photo: Alexandra Gorn/Unsplash

Scientists have proven that anxiety intensifies at night. Worrying thoughts often cause trouble right before bedtime and keep you awake. Yamal-Media found out what this is connected with and how to avoid it.

Anxiety increases at night

Frequent stress can develop into a more serious form - anxiety disorder. It often affects the quality of sleep. A study published in the journal Sleep Medicine Reviews found that 50% of people with an anxiety disorder experience sleep problems.

Anxiety increases at night, mainly due to the fact that at night there is less outlet for nervous energy. During the day, people are busy with work, household chores, meetings. People with anxiety disorder can be directed to productive activities. But at night there is nothing to be distracted by, and anxiety worsens.

The tendency to anxiety and fear at night is characteristic of all people, not just those who suffer from mental problems. In 2015, scientists conducted an experiment where they showed subjects the same fear stimuli throughout the day and at night. The researchers measured the participants' heartbeats and conducted psychological surveys about their subjective feelings. It turned out that in the dark, fear intensified.

Photo: Christopher Ott/Unsplash

Why is this happening

Sophia Cherkasova, a somnologist, clinical psychologist, Candidate of Medical Sciences, confirmed to Yamal-Media that anxiety worsens in the evening.

When a person is engaged in everyday worries and tasks during the day, he has no time to think about what may be abstractly wrong, what may disturb him. He just takes care of current affairs. When he goes to bed, if he does not feel like sleeping or is overexcited after a day's work, a state of anxiety may come.

Sofia Cherkasova

somnologist, clinical psychologist, Ph.D. When the danger passes, cortisol and adrenaline return to normal. Normally, cortisol peaks early in the day and declines in the evening, but if a person is under constant stress, this upsets the balance of hormones.

Photo: Christian Erfurt/Unsplash

What else causes sleep problems

Some factors that make nighttime restlessness worse cannot be controlled. But there is something that depends on the person himself and his behavior. According to Cherkasova, a large load during the day can aggravate anxiety in the evening.

Excess caffeine also affects sleep. It not only interferes with sleep, but also lowers the threshold of excitability of the nervous system. That is, the problems begin to seem more complicated than they are.

Another point is the lack of sports. It would seem that sport is a routine element of a healthy lifestyle, but it protects not only physical health, but also our psychological space. Sports help to process cortisol, which is released during the day during stressful situations.

Sofia Cherkasova

somnologist, clinical psychologist, candidate of medical sciences

The endless working day, which is typical for many people, also exacerbates nighttime anxiety. Before going to bed, a person needs at least two hours to calm the nervous system, Cherkasova added. Another risk factor for anxiety is gadgets.

“According to 2021 data, the average time Russians spend on their phones is 7 hours 52 minutes per day. When we press a button or follow a link, the brain makes a decision. For us, this is a fleeting action, but also a big load on the brain. Plus, those who are fond of reading the news may have additional stress, ”said the somnologist.

Photo: Alexander Possingham/Unsplash

How to calm down before going to bed

Cherkasova said that there are no ways to fall asleep in a state of anxiety. If a person is overexcited, there is no remedy that will instantly calm him down, change his biochemistry. Therefore, the best way to put yourself to sleep in such a situation is not to try to sleep.

The more a person tries to sleep, the less he succeeds, because sleep is a process that does not tolerate the intervention of consciousness.

Learn more