Why Anxiety Feels Worse at Night and What You Can Do to Help
Have you ever noticed that your anxiety spikes when you lay down to sleep at night? Have you ever wondered why this happens, or what you can do to stop that? Well, you are not alone! It is actually fairly common for anxiety to feel worse at night, and there are a few reasons for why that is. There are also a few ways that you can relieve anxiety at night so that you get a more restful night. Sleep is a very important part of overall health, so it is important to make sure you are getting quality sleep.
Why Is My Anxiety Worse at Night?
Nighttime is a very common time for anxiety to increase and feel worse. Throughout the day we normally have more things happening which pulls our attention and focus. At night, it is sometimes the opposite. There are fewer distractions and more space for your mind to wander. This distraction free zone gives your mind the opportunity to think about all those what if scenarios, to analyze the interactions you had earlier, and to focus on all of the upcoming events you may be dreading.
The nighttime can also feel quite lonely and isolating. There are fewer people for you to talk to, to engage with, to keep you company, and to help you challenge those anxious thoughts. Knowing that others are sleeping when you are trying to fight off a panic attack can be quite defeating. This can also add an additional layer of feeling stuck. What if we think something is wrong? Do we wake someone up? That idea can also cause anxiety. What if I think there is an emergency? Who do I contact? These are some things that can come up at night because we may feel like we have fewer options at night.
A third reason anxiety can spike at night is because your brain technically does not shut off. You may fall asleep but your brain is still on and still working. You might have spent your entire day successfully challenging your anxiety, but now that you are asleep, you cannot consciously challenge it. This might be the first time all day that your brain has had the chance to pursue that anxious thought without resistance. This is your brain’s chance to process all the anxious thoughts you defended during the day. These are all reasons why anxiety can feel worse at night.
Tips for Decreasing Anxiety and Falling Asleep
The good news is that if you feel like you are having anxiety at night, you can try a few things to help relieve it. One thing that you can try is incorporating some movement into your day. Exercise can be great for anxiety in general, but it can be particularly helpful for reducing anxiety around night time. This can be a great way to get rid of extra energy. Less energy before bed means less energy for the anxiety to use. This increases the chances of you being extra tired and entering a deeper sleep. Also, the exercise does not have to be intense. A simple walk can help with this!
Another recommendation is to develop a nighttime routine for yourself! This can be very helpful as your body and mind will start to recognize that it is time to slow down and start relaxing. There are a variety of things you can do to create a sleep routine. One thing is to create a sleep schedule. If possible try going to sleep and waking up at the same time (work/life schedule permitting). This is something to do even on weekends as it will help your body fall into a routine and fall asleep easier. Next, try to stop using things with screens closer to bedtime. TVs, phones, tablets, and electronic books can all impact sleep because of the lights given off by these devices.
Third, try drinking some herbal teas that help promote sleep before bed. Also try reducing your caffeine intake as this can also impact your ability to go to sleep. Fourth, some light yoga or meditation before bed could help to relax your body. Sometimes white noise machines can be helpful for creating a relaxing environment and drowning out unwanted noises.
Finally, try some journaling before bed. Sometimes this can be helpful for getting things off your mind before bed. This can be a space for you to dump all those things you are worried about, so that they hopefully feel less intense. Journaling can also be a good space to plan the things you want to do for the following day. This can help you feel like you have a plan of action for accomplishing all the tasks you need to before laying down. Hopefully by journaling them you won't have to try and organize and remember all these things when laying in bed.
Put These Tools Into Practice
While anxiety can be disruptive at night, there are tools to help you address it. These strategies can also help you fall asleep faster at night. If you’ve noticed that your anxiety gets worse at night, we hope you’ll utilize some of these strategies to help you feel better and fall asleep faster.
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Written by: Lindsay Fortier, LGPC
Photo Credit: Acharaporn Kamornboonyarush, Ivan Samkov, Anna Nekrashevich, Charles Deluvio, and Arina Krasnikova
Date of Download: 10/20/2021
