How Improving Sleep Can Reduce Morning Anxiety
Do you often wake up in the morning feeling as if you haven’t slept at all or experiencing overtones of anxiety, worry, or stress? If so, you may be experiencing morning anxiety. Developing good sleep hygiene and getting high-quality sleep can reduce the chances of experiencing morning anxiety. Practicing self-care and living a healthy lifestyle can also be helpful in improving morning anxiety. Therapy and medication may also be beneficial, so you may wish to consult a licensed professional regarding potential morning anxiety treatment options.
What is morning anxiety?
Though it is not necessarily a separate anxiety disorder or diagnosable condition, the term “morning anxiety” generally refers to waking up feeling worried or stressed before you’ve had a chance to encounter any cause for such emotions. Morning anxiety can be troubling because you may be battling anxious feelings before you’re awake enough to engage your coping mechanisms.
Impact of the stress hormone
Anxiety in the morning can be partially explained by an increase in cortisol, a steroid hormone produced by the adrenal glands. Often called the “stress hormone”, cortisol plays an important role in the fight-or-flight response, helping facilitate several vital bodily functions. Cortisol levels are naturally higher in the morning, which can cause or exacerbate morning anxiety.
Concerns about upcoming responsibilities
Many people experience symptoms of anxiety in the morning due to excessive worry or nervousness about the day ahead. The challenges of everyday life—work, errands, family obligations, etc.—can also contribute to morning anxiety. For those who feel anxious when thinking about their to-do list in the morning, it can be hard to lower anxiety levels throughout the day, as responsibilities accrue. This can cause them to become chronically stressed and may lead to anxiety disorders and other mental or physical health concerns.
Morning anxiety symptoms
Persistent anxiety and feelings of dread first thing in the morning may be an indicator of generalized anxiety disorder (GAD). GAD is an anxiety disorder characterized by intense or persistent fear and nervousness about various aspects of life. Anxiety disorders like generalized anxiety disorder can significantly impact an individual’s relationships, mental and physical health, and ability to function. Anxiety can also frequently occur alongside other mental health conditions—substance use disorder, major depressive disorder, and bipolar disorder are common comorbidities.
Morning anxiety may also be related to other forms of anxiety. For example, panic disorder involves frequent panic attacks, which are sudden periods of extreme anxiety characterized by a racing heart, rapid breathing, trembling, and a feeling of losing control. Panic disorder can cause an individual to feel intense apprehension at the prospect of experiencing a panic attack—a fear that may be heightened in the morning. If you are experiencing symptoms of generalized anxiety disorder, panic disorder, or any other form of anxiety, It may be helpful to ask your doctor or mental healthcare provider about anxiety assessment options.
Do you often wake up in the morning feeling anxious?
What morning anxiety is
- Overwhelming feelings of impending doom, fear, or worry
- Unwanted, intrusive, and uncontrollable racing thoughts
- Trouble concentrating or your mind going blank
- Restlessness
- Irritability
- Trouble calming yourself down
- Physical symptoms, such as lightheadedness, sweating, dizziness, trembling, shortness of breath, racing pulse, headache, muscle tension, and flashes of hot and cold
Why is sleep so important?
There’s often a close link between your mood and the quality of your sleep. People who experience chronic insomnia, difficulty falling asleep, and difficulty staying asleep tend to be more likely to develop mood disorders like depression and anxiety. Research shows that even a short disruption to your typical sleep schedule can trigger intense negative mood swings or anxiety and shifts in personality or outlook.
Many people who have trouble controlling their stress and anxiety reactions, such as those with generalized anxiety, may find that they wake up during the night due to anxiety or wake up in the morning feeling anxious, irritable, and unrested. Sleep can be thought of as your body’s natural reset switch, and it can often enable your mind to file away the previous day’s experiences so you can prepare for the new day. In fact, adequate sleep may even lead to a lower risk of health concerns like heart disease and inflammation.
How improving your sleep habits can reduce morning anxiety
According to research from the US Department of Health and Human Services, most adults need at least seven hours of sound sleep per day on a regular schedule to allow the body to complete its resting functions so you wake up in the morning feeling refreshed.
When you consistently get a good night’s sleep at roughly the same time each day, research shows you may get sick less often, find it easier to maintain your weight, reduce the risk for health problems like diabetes and heart disease, lower anxiety, improve mood, boost focus and concentration, make social interaction more manageable, and increase your decision-making and risk-aversion abilities. If you get regular, healthy sleep, you may be less likely to experience morning anxiety symptoms.
Develop good sleep hygiene
Researchers at the Centers for Disease Control often emphasize the importance of good sleep habits, also known as sleep hygiene. Just as your habits of caring for your teeth and body can influence your physical and dental health, your sleep hygiene may affect your physical and emotional well-being. Here are some tips for developing good sleep hygiene:
- Exercise regularly. Physical activity during the day usually makes it easier to sleep at night.
- Create a consistent sleep routine. Going to sleep and waking up at roughly the same time each day can help your body adjust to a set sleep schedule.
- Create an atmosphere that promotes sleep. You will likely sleep better if your bedroom is dark, quiet, and at a comfortable temperature.
- Think about what you eat before bed. Large meals, caffeine, and alcohol before bed may prevent good-quality sleep and make anxiety worse.
- Limit TV, phone, and other electronic use for at least one hour before bed. The blue light can suppress melatonin production.
Self-care habits to reduce morning anxiety symptoms
In addition to seeking anxiety treatment from a mental health professional, you may reduce morning anxiety through self-care habits and lifestyle changes. According to the National Institute of Mental Health, self-care “can help you manage stress, lower your risk of illness, and increase your energy”.
- Establish healthy sleep hygiene practices to make sleeping easier.
- Start your morning with meditation practices or other relaxing activities to help you face the day with a clear mind. For example, research shows that practicing mindfulness can reduce anxiety.
- Eat a healthy breakfast to fuel your body for the day. Research shows that people who eat breakfast tend to experience less stress than those who do not. Try to reduce your sugar and caffeine intake as well.
- Develop a positive morning routine that energizes you and sets the tone for your day.
- Make time for physical activity, such as yoga, a morning walk, or a short exercise routine. The release of endorphins can wake your body up and boost your mood.
- Focus on what you are grateful for to shift your mindset away from the things that cause anxiety.
- Shift your attention to the things you’re looking forward to that day instead of possible reasons for concern.
Morning anxiety treatments
According to the Anxiety and Depression Association of America (ADAA), American adults usually experience anxiety disorders more than any other mental health condition. As many as 40 million American adults, or 19.1% of the population, may live with an anxiety disorder. Anxiety disorders tend to be highly treatable, and 43.2% of those 40 million Americans are receiving treatment. Seeking professional help and treatment can greatly improve your mental well-being and morning anxiety.
Cognitive behavioral therapy (CBT)
Cognitive behavioral therapy (CBT) is generally the most common treatment for anxiety disorders. CBT can help you learn healthy coping skills, develop a better understanding of the sources of your anxiety symptoms, and address the emotional challenges of anxiety. This therapeutic approach normally focuses on helping you identify and replace negative thought patterns and behaviors. Reframing anxious thoughts and developing practical coping strategies can help you manage morning anxiety.
Medication
Medication cannot necessarily cure anxiety disorders, but it can be used to effectively treat symptoms, potentially making it easier to live with the anxiety condition. Be sure to consult your doctor or psychiatrist before starting or stopping any form of anxiety medication.
While some anxiety can be an expected part of life, if your morning anxiety interferes with your sleep patterns, shapes your whole day and all your interactions, or causes functional impairment in one or more areas of your life, you may be living with an anxiety disorder. It can be important to reach out to your doctor or a licensed mental health professional if you believe you may have an anxiety disorder.
If you notice that you wake up in the morning feeling anxious and have a hard time shaking off the tone it sets for your day, you may want to consider speaking to a licensed therapist through an online therapy provider like BetterHelp. Attending appointments from the comfort of your home or another preferred location may reduce anxiety related to starting therapy. If some of your anxiety stems from feeling busy and overwhelmed, online therapy may be a convenient avenue to pursue professional help because you can work it into your existing schedule.
A recent study shows that online CBT can be effective in treating and preventing stress-related disorders like anxiety, often with lower costs and shorter wait times. Medical professionals usually agree that you’ll likely see increased and more effective results from CBT as you attend more sessions, so it can be helpful to commit to sticking to anxiety treatment for a certain period of time.
Takeaway
Morning anxiety can be caused by many factors, and it may be important to evaluate those factors to determine the best way to relieve symptoms of anxiety. It may be helpful to work with a mental health professional if your morning anxiety occurs frequently or interferes with your ability to start your day. You might also consider some of the following strategies to help relieve morning anxiety:
- Improve your sleep quality. The stress-sleep cycle is a well-known anxiety contributor. Excessive stress is known to lower sleep quality, but low sleep quality can also worsen stress. It is possible that getting at least eight hours of high-quality sleep each night can significantly reduce the severity of anxiety upon waking.
- Adopt a workout routine. Regular physical activity is one of the most effective ways to reduce stress and anxiety overall. It is likely that getting in the habit of regular exercise can substantially reduce morning anxiety along with other types of stress.
- Give yourself time to get started. It can be tempting to set an alarm to wake up at the last possible moment to maximize both sleep and time for activities the previous night. However, it is likely that going to bed slightly earlier and waking up with enough time to start your day slowly can significantly reduce anxiety. It also gives you opportunities for preferred tasks in the morning, which may make getting out of bed easier and more enjoyable.
It is possible that one of the best ways to help someone with morning anxiety is to encourage them to see a qualified mental health professional. If morning anxiety is recurring, severe, or debilitating, it’s likely that there are other factors or underlying causes that may be contributing to waking up with anxiety. A professional can help trace the source of what is making a person feel anxious and recommend strategies to manage the anxiety while addressing underlying causes of the anxiety.
Chronic stress and anxiety have a strong association with sleep disturbances, including both primary and secondary insomnia. Primary insomnia is a lack of sleep that cannot be attributed to an existing medical, psychological, or environmental cause, while secondary insomnia refers to a lack of sleep with a known cause, such as excessive stress or anxiety. While many people think of insomnia as trouble falling asleep at night, it can also cause early waking in the morning. Many people have experienced the sensation of waking too early in the morning, often feeling very anxious, while experiencing excessive short-term stress or anxiety. If that stress or anxiety becomes chronic, it is likely that sleep disturbances will increase or be challenging to resolve.
Anxiety in the morning can be caused by many things, including a common biological process called the cortisol awakening response (CAR). About three-quarters of all humans are thought to experience the cortisol awakening response each morning. Shortly after awakening, a person experiences elevated levels of cortisol in their body, which can worsen anxiety symptoms. Cortisol is a stress hormone that increases the body’s natural stress response. Researchers aren’t entirely sure why the CAR occurs but theorize that it may have something to do with readying the body’s hypothalamic-pituitary-adrenal axis to face heightened external stress.
It is possible that chronic, persistent anxiety is due to one or more underlying factors. If you’re feeling anxious all the time, or if your anxiety affects your daily life, strongly consider visiting an anxiety professional for an evaluation. A professional can perform a thorough evaluation to determine the source of your anxiety and an appropriate course of treatment for your anxiety. For example, if you find that you are frequently excessively anxious about normal, everyday stressors, it is possible you have generalized anxiety disorder (GAD).
Generalized anxiety is characterized by a near-constant state of worry, fear, or dread, often about things that many other people don’t worry about frequently. You might be excessively worried about health, money, work, or school, even if there is no evidence that a threat to your well-being in those areas is imminent. Generalized anxiety and most chronic anxiety disorders are treatable with talk therapy and medication; it is likely worthwhile to speak to a therapist about your anxiety concerns.
Here are some tips to control your nerves and anxiety:
- Build good self-care routines. Self-care refers to the essential health-promoting behaviors that encourage and enable good physical and mental well-being. At its most basic, self-care consists of getting enough sleep, eating a healthy diet, and getting regular physical activity. Sleep is typically considered essential for both physical and mental health, a healthy diet provides vital nutrients and can prevent low blood sugar from worsening anxiety, and regular physical activity may be one of the most well-supported interventions for anxiety known today.
- Practice deep breathing exercises. Taking long, slow, deep breaths is considered a highly effective intervention for acute anxiety symptoms. Deep breathing signals the body that a threat is not present, physiologically tamping down the body’s fight-or-flight system, which is responsible for the unpleasant physical symptoms of anxiety. Breathing exercises are also likely helpful during anxiety attacks when difficulty breathing can worsen feelings of panic or dread.
- Learn relaxation techniques. Relaxation strategies can help you lower anxiety levels, fall asleep quicker at night, and make it easier to handle stressful situations. One common relaxation strategy, progressive muscle relaxation, helps you remain grounded by gradually tensing each muscle group in your body. Another relaxation strategy, guided imagery, is also known to be effective.
Anxiety is a normal process, part of the body’s threat-response system and necessary to anticipate and avoid future threats. However, when anxiety symptoms interfere with a person’s ability to live their life or are otherwise debilitating, the normally defensive anxiety process becomes maladaptive and harmful. If any of the common anxiety symptoms below are experienced so excessively that it interferes with well-being, it’s possible that an anxiety disorder is present:
- Feelings of fear or worry that are difficult or impossible to control.
- Trouble concentrating or making decisions.
- Irritability and restlessness.
- Nausea or gastrointestinal distress.
- Trouble falling asleep or staying asleep.
- A persistent sense of impending danger or doom.
If your anxiety is severe enough to interfere with activities of daily living, strongly consider reaching out to a mental health professional to determine whether psychotherapeutic anxiety treatment is warranted. While medication is commonly used to treat some forms of anxiety, psychotherapy is also known to be effective at treating anxiety. Some forms of therapy, like cognitive behavioral therapy, have a wide body of evidence supporting their effectiveness, both with and without the use of anxiety medications.
Anxiety can interfere with daily activities and may make it difficult to handle certain tasks or challenges. The unpleasant, often uncontrollable worry and fear can lead to procrastination and avoidance as a person seeks to avoid the source of their persistent anxious feelings. They may struggle to concentrate or focus on necessary activities and may experience irrational anxiety that distorts their ability to judge the scope of a problem accurately. Anxiety that is severe and ongoing condition that can rob a person of cognitive energy they might have put toward other tasks and can be a serious burden to those experiencing anxiety symptoms.
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