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Why do I get more anxious at night, and how can I stop sleep anxiety?

anxiety at night

Did you know that 24-36% of people who have difficulty sleeping also have an anxiety disorder? Many other people experience insomnia and sleep difficulty without a proper anxiety diagnosis. If anxiety is keeping you up at night, more than just your energy levels can suffer. Sleep deprivation can lead to depression, substance use, difficulty concentrating, and emotional dysregulation. So if you experience sleep anxiety or get overly anxious at night, read on to learn the best treatment options for you.

Why do I get anxious at night?

why do I get anxious at night?

Being anxious at night can feel like a never-ending loop: Sleep deprivation can cause anxiety, and anxiety can cause insomnia. One night of anxiety can spiral you into a sleep debt that increases anxiety, making it even harder to sleep. (Not to mention the time it takes to recover from sleep debt; one hour of sleep debt can take one full night's rest to recover from!)

The good news is that treating your anxiety and treating your sleep issues are one and the same. 

The first step in sleeping better and being less anxious at night is to figure out why you have anxiety at night. Here are some common reasons: 

Sleep anxiety

Sleep anxiety is the fear of falling or staying asleep. People with sleep anxiety may dread bedtime or experience stress when lying down to sleep because they’re afraid they won’t be able to sleep or will wake up in the middle of the night and be unable to fall back asleep. 

Most people know the discomfort of laying in bed awake, trying to sleep as you watch the minutes tick up and your alarm looms closer. The average person already doesn’t get enough sleep, insomnia and sleep difficulties can aggravate that problem. 

Sleep anxiety is a common issue, especially for people with general anxiety issues.

Nightmares

If you frequently wake up with anxiety, you might be prone to nightmares. We don’t always remember our dreams, and that includes nightmares. If you wake up with anxiety, it could be because you jolted awake from a nightmare. 

Nightmares are a common experience but may be more frequent or intense in people with phobias, anxiety, trauma, PTSD, or complex PTSD

Anxiety disorders

Anxiety disorders like Generalized Anxiety Disorder, PTSD, Phobias, and OCD are known to cause insomnia. It’s hard to fall asleep when your mind is racing with worst-case scenarios, but that is likely happening with an anxiety disorder. 

When anxiety is untreated, many people cope by distracting themselves during the day. While this can help them get through the day without panicking, it means all that anxiety is waiting for them when they finally lay down to sleep. Suddenly “resting” looks a lot like ruminating, overthinking, intrusive thoughts, and anxiety. 

Nocturnal panic attacks

Nocturnal panic attacks are panic attacks that occur when you’re sleeping. You may wake up gasping for breath, feeling like there’s a weight on your chest, or think you’re dying. Other symptoms of a nocturnal panic attack include:

Nocturnal panic attacks can present with the following symptoms:

  • Nausea
  • Sweating
  • Altered breathing
  • Pounding heartbeat
  • Intense fear or a sense of losing control
  • shortness of breath
  • feeling like they are choking
  • Feeling like they’re having a heart attack
  • Heart palpitations

Although nocturnal panic attacks are incredibly distressing, they are not life threatening. You will not die from a panic attack, and it will pass with time. Research suggests that anywhere from 20-45% of people with a panic disorder experience nocturnal panic attacks. As terrifying as they are, there are evidence-based treatment methods for them. 

Why is Anxiety Worse at Night?

When the sun starts to dip below the horizon, people all over the globe start to feel their stress levels rising. Why do so many people experience the same phenomenon? 

There are many reasons why your anxiety is worse at night. It’s the end of the day, so it’s the start of a new one. Undone to-do lists and tomorrow’s to-do lists can crowd out any sense of peace. Replaying social interactions to look for tiny mistakes you made can make it hard to relax. Also, the evening is a time to wind down for many people. Without a constant flow of distractions, your thoughts may start to circle and ruminate, quickly sprawling into anxiety. Finally, fatigue may make it more difficult to rationalize anxious thoughts, giving them more space to circulate in your mind. 

Sleep Anxiety Symptoms

Sleep anxiety symptoms are very similar to general anxiety, but with the focal point being around nighttime. 

Common sleep anxiety symptoms are: 

  1. Difficulty falling asleep due to worries, racing thoughts, or fear about not being able to sleep.
  2. Feeling restless and unable to relax when bedtime approaches.
  3. Waking up frequently during the night and struggling to go back to sleep.
  4. Experiencing physical symptoms like muscle tension, headaches, or digestive issues related to bedtime anxiety.
  5. Feeling fatigued and irritable during the day due to lack of restorative sleep.

If you find yourself experiencing these symptoms, it's important to remember that help is available. Seeking guidance from a therapist or counselor can provide you with the support and tools needed to manage sleep anxiety effectively and improve your overall well-being.

If you are fatigued and exhausted during the day but don’t experience sleep discrepancies, you might be struggling with depression or a physical health disorder. Learn more here.

How to Calm Anxiety At Night

sleep anxiety

If anxiety is stealing your sleep, it might be time to seek treatment. Treatments for sleep anxiety can range from professional therapy to lifestyle changes. Here are some ways to calm anxiety at night. 

  1. Address underlying mental health issues: If you are struggling with anxiety, depression, OCD, trauma, ADHD, or any other mental illness, you may find it more difficult to fall asleep at night, which can lead to sleep anxiety. Addressing the root cause of these issues will help you sleep better. 
  2. Talk to a therapist: A therapist is a trained professional who can help you address your anxiety by understanding why it happens at night, what you are anxious about, and how to stop it.
  3. Progressive Muscle Relaxation: A mindfulness technique that can calm anxiety and promote tiredness. Start in your head and tighten every muscle in your face. Hold it for 2-3 seconds and then release. Picture all of the tension draining from your muscles and notice how relaxed they get. Now move down to your arms and do the same. Next, your core. Then your upper legs, and finally your lower legs. Picture the stress and anxiety leaving your body as you release your muscles, replacing it with relaxation and tiredness. 
  4. Listen to sleep meditations: Sometimes our brains respond unconsciously to stimuli. Put on sleep music or sleep meditation to prime your brain for sleep. (Here are the best free mental health apps that have good sleep meditations.)
  5. Practice good sleep hygiene: Try to limit blue light before bed, keep your bed for sleeping only (don’t read or watch TV in bed), and keep caffeine to mornings only. Structuring a good sleep routine and having good sleep hygiene can help you fall asleep quicker, reducing sleep anxiety.
  6. Journal: If you’re laying in bed getting anxious, don’t just sit there and stew in it. Give yourself 15-20 minutes to fall asleep and if you still can’t, get up and journal all your thoughts out. If writing sounds too daunting, try a text-to-speech app. 
  7. Exercise: Tire your body out before you try to fall asleep with exercise. Exercise is also a great coping mechanism for anxiety. 

Not being able to fall asleep is a frustrating experience that can have negative mental and physical health impacts. Take action today and treat your sleep anxiety. Lifebulb has online therapists who can help you manage your anxiety and start sleeping better today. 

Find Your Therapist

Frequently Asked Questions

Sleep anxiety, also known as nighttime fears or bed-related anxiety, is a condition where an individual experiences a persistent sense of worry, fear, or unease that interferes with their ability to fall asleep or stay asleep. This type of anxiety can manifest as racing thoughts, physical tension, and restlessness when trying to go to bed, leading to disrupted sleep patterns and significant distress.

 Anxiety can often feel more intense at night due to a variety of factors. During the day, individuals may be occupied with work, social activities, or other distractions that can help manage their anxiety. However, as the day winds down and it becomes quieter, the mind tends to wander, and worries may amplify without external distractions. Additionally, the darkness and lack of external stimulation at night can make anxious thoughts feel more overwhelming and difficult to control.

 Calming anxiety at night is essential for promoting restful sleep and overall well-being. Here are some strategies that can help:

  • Establish a Relaxing Bedtime Routine: Engage in calming activities before bed, such as reading, listening to soothing music, or practicing relaxation techniques like deep breathing or meditation.

  • Limit Stimulants and Screen Time: Avoid caffeine, heavy meals, and electronics close to bedtime, as these can interfere with sleep quality and exacerbate anxiety.

  • Create a Comfortable Sleep Environment: Ensure your bedroom is conducive to sleep by keeping it dark, quiet, and at a comfortable temperature. Consider using white noise machines or blackout curtains to create a soothing atmosphere.

  • Practice Mindfulness: Mindfulness techniques, such as mindfulness meditation or body scan exercises, can help redirect anxious thoughts and promote relaxation before bedtime.

  • Seek Professional Help: If anxiety at night persists and significantly impacts your sleep and daily functioning, consider reaching out to a mental health professional for guidance and support. Therapy, medication, or other treatments may be recommended to address underlying anxiety issues.

  • Remember, managing sleep anxiety is a journey, and it's essential to be patient and compassionate with yourself as you explore various strategies to find what works best for you. You are not alone, and support is available to help you navigate through this challenging time.

    If you find your sleep anxiety overwhelming, please reach out to professionals who can guide you towards brighter nights and improved well-being. Remember, your journey towards better sleep and mental wellness starts with the first step.

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