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Anxiety at Night: Causes, Symptoms, and Treatments

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Anxiety is a normal human emotion characterized by feelings of nervousness and worry. You may find yourself experiencing anxiety during stressful situations, such as a first date or job interview.

Sometimes, though, anxiety may linger around for longer than usual. When this happens, it can interfere with your daily — and nightly — life.

One of the most common times when people experience anxiety is at night. Many clinical trials have found that sleep deprivation can be a trigger for anxiety. Historically, research also suggests anxiety disorders are associated with reduced sleep quality.

Treating your nighttime anxiety and addressing your sleep issues are important steps in improving your quality of life.

There are many symptoms of anxiety. Everyone experiences anxiety differently. Symptoms can happen anytime of the day, morning, or 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 manifestations. 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

In some cases, you may even wake up from a nocturnal panic attack. Nocturnal (nighttime) panic attacks have the same signs and symptoms of regular panic attacks, only they occur while you’re asleep.

If you experience a nocturnal panic attack, it may be hard to calm down and fall back asleep.

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.

According to the Anxiety and Depression Association of America (ADAA), over 50 percent of adults say their anxiety levels affect their ability to get to sleep at night.

There’s very little scientific research on nighttime anxiety. Still, there are many reasons why your anxiety may be worse at night.

You may feel that your mind is racing, and you can’t 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.

Anxiety and sleep research

There is, however, plenty of research on how anxiety can affect sleep and vice versa.

According to the ADAA, research shows that sleep disorders occur in almost all psychiatric disorders.

In a small 2015 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 your doctor may choose to use a variety of different treatment options.

Treat underlying conditions

There are some medical conditions that can cause symptoms of anxiety. They include:

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

If any of these conditions are causing your nighttime anxiety, your doctor will want to treat them first.

Psychotherapy

There are many forms of psychotherapy that can treat anxiety. One of the most well-established methods is cognitive behavioral therapy (CBT). CBT is a form of psychotherapy that encourages changing your thought patterns to improve your behavior and mood.

According to the ADAA, it can take 12 to 16 weeks to begin seeing results with CBT.

Medication

In many cases, treating anxiety requires a dual approach. Both psychotherapy and medication may be used in conjunction to produce the best results.

There are various types of medications your doctor may prescribe for your anxiety. They can discuss a medication’s pros and cons, availability, and more with you.

The most common drugs prescribed for acute anxiety attacks are benzodiazepines. The most common drugs prescribed for long-term cases of anxiety are antidepressants.

Alternative medicine

For some people, alternative medicine is another treatment option for anxiety.

The research on herbal and botanical medicine for anxiety is much more limited than traditional medicine. However, a systematic review from 2010 did find that both nutritional and herbal supplementation may be worthwhile therapies for anxiety.

There’s strong evidence for the effectiveness of supplements containing passionflower, kava, L-lysine, and L-arginine.

Keep in mind that the U.S. Food and Drug Administration doesn’t regulate the quality or purity of supplements like they do for drugs. Talk to your doctor before trying supplements to make sure no interactions will occur.

Find passionflower, kava, L-lysine, and L-arginine supplements online.

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

Meditation

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

Meditating right before you tuck in for the night can be a great way to turn down the 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 both 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 take away 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 quality of sleep.

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.

Strenuous exercise raises your body temperature and heart rate, so working out before bed can disrupt the falling asleep process. 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.

Besides, exercise isn’t only good for improving sleep. It can also help relieve your anxiety symptoms.

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 night.

Avoid stimulants before bed

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

Alcohol and caffeine can both have a negative effect on sleep, so be sure to avoid these before you hit the hay.

Turn off electronics

When you finally crawl into bed, ditch the 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, and you may find it hard to complete your normal 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.

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

Whether your doctor makes a diagnosis of 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

We include products we think are useful for our readers. If you buy through links on this page, we may earn a small commission. Here’s our process.

Healthline only shows you brands and products that we stand behind.

Our team thoroughly researches and evaluates the recommendations we make on our site. To establish that the product manufacturers addressed safety and efficacy standards, we:

  • Evaluate ingredients and composition: Do they have the potential to cause harm?
  • Fact-check all health claims: Do they align with the current body of scientific evidence?
  • Assess the brand: Does it operate with integrity and adhere to industry best practices?

We do the research so you can find trusted products for your health and wellness.

Read more about our vetting process.

Anxiety is a normal human emotion characterized by feelings of nervousness and worry. You may find yourself experiencing anxiety during stressful situations, such as a first date or job interview.

Sometimes, though, anxiety may linger around for longer than usual. When this happens, it can interfere with your daily — and nightly — life.

One of the most common times when people experience anxiety is at night. Many clinical trials have found that sleep deprivation can be a trigger for anxiety. Historically, research also suggests anxiety disorders are associated with reduced sleep quality.

Treating your nighttime anxiety and addressing your sleep issues are important steps in improving your quality of life.

There are many symptoms of anxiety. Everyone experiences anxiety differently. Symptoms can happen anytime of the day, morning, or 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 manifestations. 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

In some cases, you may even wake up from a nocturnal panic attack. Nocturnal (nighttime) panic attacks have the same signs and symptoms of regular panic attacks, only they occur while you’re asleep.

If you experience a nocturnal panic attack, it may be hard to calm down and fall back asleep.

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.

According to the Anxiety and Depression Association of America (ADAA), over 50 percent of adults say their anxiety levels affect their ability to get to sleep at night.

There’s very little scientific research on nighttime anxiety. Still, there are many reasons why your anxiety may be worse at night.

You may feel that your mind is racing, and you can’t 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.

Anxiety and sleep research

There is, however, plenty of research on how anxiety can affect sleep and vice versa.

According to the ADAA, research shows that sleep disorders occur in almost all psychiatric disorders.

In a small 2015 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 your doctor may choose to use a variety of different treatment options.

Treat underlying conditions

There are some medical conditions that can cause symptoms of anxiety. They include:

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

If any of these conditions are causing your nighttime anxiety, your doctor will want to treat them first.

Psychotherapy

There are many forms of psychotherapy that can treat anxiety. One of the most well-established methods is cognitive behavioral therapy (CBT). CBT is a form of psychotherapy that encourages changing your thought patterns to improve your behavior and mood.

According to the ADAA, it can take 12 to 16 weeks to begin seeing results with CBT.

Medication

In many cases, treating anxiety requires a dual approach. Both psychotherapy and medication may be used in conjunction to produce the best results.

There are various types of medications your doctor may prescribe for your anxiety. They can discuss a medication’s pros and cons, availability, and more with you.

The most common drugs prescribed for acute anxiety attacks are benzodiazepines. The most common drugs prescribed for long-term cases of anxiety are antidepressants.

Alternative medicine

For some people, alternative medicine is another treatment option for anxiety.

The research on herbal and botanical medicine for anxiety is much more limited than traditional medicine. However, a systematic review from 2010 did find that both nutritional and herbal supplementation may be worthwhile therapies for anxiety.

There’s strong evidence for the effectiveness of supplements containing passionflower, kava, L-lysine, and L-arginine.

Keep in mind that the U.S. Food and Drug Administration doesn’t regulate the quality or purity of supplements like they do for drugs. Talk to your doctor before trying supplements to make sure no interactions will occur.

Find passionflower, kava, L-lysine, and L-arginine supplements online.

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

Meditation

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

Meditating right before you tuck in for the night can be a great way to turn down the 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 both 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 take away 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 quality of sleep.

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.

Strenuous exercise raises your body temperature and heart rate, so working out before bed can disrupt the falling asleep process. 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.

Besides, exercise isn’t only good for improving sleep. It can also help relieve your anxiety symptoms.

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 night.

Avoid stimulants before bed

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

Alcohol and caffeine can both have a negative effect on sleep, so be sure to avoid these before you hit the hay.

Turn off electronics

When you finally crawl into bed, ditch the 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, and you may find it hard to complete your normal 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.

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

Whether your doctor makes a diagnosis of 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

Why a paranoid boss is good - Vedomosti

Varvara Grankova

"We are paranoid," the CEO of one of the most famous companies in the world recently said at an informal event. In fact, he repeated the words of Andrew Grove, the co-founder of Intel Corporation, who wrote a book called Only the Paranoid Survive.

It is unlikely that both executives literally meant that they or their businesses were suffering from paranoia, which the Oxford English Dictionary defines as "a mental illness manifesting itself as persecutory delusions." They meant something else - that they remained highly vigilant and constantly warned of unfavorable developments. As Grove wrote, "I'm worried about how product development is going... I'm worried about hiring the right people, and I'm worried about keeping morale up." nine0003

Top managers also had external reasons for concern. “I'm worried about competitors. I'm worried that others will figure out how to make the products we make better or cheaper and take our customers away," Grove said. And this constant anxiety is good for business. Vigilance helps companies keep from making mistakes and failures.

On the contrary, for the person himself, constant anxiety is considered a problem. Graham Davey, emeritus professor of psychology at the University of Sussex, describes in a new book, The Anxiety Epidemic, many people who keep their eyes open all night worrying about finances and health. They have lost the ability to sleep normally. nine0003

There are many different things to worry about: that you'll be stuck in traffic and be late for work, that you'll lose an important document, or that your printer will run out of ink just when it's vital to print something.

Worry can be useful because it keeps you away from danger. “The ability to worry is still an evolutionary advantage,” says Professor Davey. “People who are constantly anxious are significantly less likely to die in accidents at a young age than people who are not anxious.” nine0003

Employees who are constantly overwhelmed with anxiety can solve problems effectively because they are not prone to jump to conclusions when thinking about difficulties. But it's hard for them to do it quickly. “Fear-ridden employees may come up with good solutions, but they lack the skills or confidence to implement those solutions,” Professor Davey says in his book.

The trouble is that a huge amount of nerve cells is spent on imaginary dangers. Michel de Montaigne, a 16th-century French philosopher, said: “My life has been filled with terrible misfortunes, most of which never happened!” nine0003

Everyone knows how debilitating and pointless most worries are. But if excessive anxiety in everyday life is considered dangerous, why is Grove's "paranoia" perceived as a useful property?

The fact is that companies operate in a more cruel and hostile environment than people. Modern humanity, if it is not involved in wars, has much less fear for life than our ancestors. Survival rates have improved. In 2017, 96% of children worldwide lived to the age of five, compared with 91% in 1990, according to UNICEF.

Unlike people, half of new US businesses die in their first five years, according to the Small Business Administration. Corporate giants like General Electric are struggling. The once-powerful department store chain Sears recently filed for bankruptcy protection against creditors.

Although people compete for jobs and better housing, most people have no reason to worry about survival (unless their countries are at war). The death of a company may have devastating consequences for its employees, but it does not mean the end of their lives. nine0003

Can corporate anxiety become as destructive and pathological as individual anxiety? Not if it's channeled into the right channels.

"As long as an organization is able to maintain good economic shape, believe in its ability to solve problems, and create a positive, supportive work environment, over-vigilance is unlikely to become pathological," said Professor Davey. The main thing, he says, is that anxiety does not become an independent goal for the entire organization and that the company does not get bogged down in the fight against imaginary dangers. nine0003

A lot of companies that fail because they don't see important changes are not the best place to work, which only adds to our personal anxiety. But a vigilant company that is able to thrive in a highly competitive environment may be considered the right place to work. And a good, stable job is the best cure for anxiety, which deprives employees of sleep at night. -

Translated by Yuliana Petrova

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Paranoid smile on a crazy night : fish_owner — LiveJournal

Paranoid smile on a crazy night : fish_owner — LiveJournal ? Categories:
  • Music
  • History
  • Cancel

This morning - five albums released on September 18 in different years (one has an anniversary):

"Smiley Smile" (1967, 54 years ago) is the twelfth studio album by the American rock band the Beach Boys;
"Paranoid" (1970, 51 years ago) is the second studio album by the English rock band Black Sabbath;
"Abacab" (1981, 40 years ago) is the eleventh studio album by the English rock band Genesis;
"Crazy Nights" (1987, 35 years ago) is the fourteenth studio album by the American rock band Kiss;
"Oh Mercy" (1989, 32 years ago) is the twenty-sixth studio album by American singer-songwriter Bob Dylan. nine0003

The Beach Boys - "Heroes & Villians" (Brian Wilson, Van Dyke Parks), Central Park, 1971:

Black Sabbath - "Paranoid" (Tony Iommi, Geezer Butler, Bill Ward, Ozzy Osbourne), Top of the Pops, 1970:

Genesis - "No Reply at All" (Tony Banks, Phil Collins, Mike Rutherford), official video:

Kiss - "Crazy Crazy Nights" (Paul Stanley, Adam Mitchell), Schweinfurt, Germany 1988:

Bob Dylan - "Political World" (Bob Dylan) official video:

Tags: beach boys, black sabbath, bob dylan, genesis, kiss, on this day, video, music archeology, anniversary

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