What Causes Anxiety At Night? Mental Health Tips To Easily Fall Asleep
Anxiety can significantly impact your mental and emotional health. Anxiety symptoms can be particularly problematic if you’re experiencing them before bedtime when unwinding from the day, or later at night.
There are several reasons you may be experiencing elevated anxiety levels at night, and there are also numerous ways you can address your symptoms. If you’re experiencing symptoms of an anxiety disorder, professional mental health treatment may be especially valuable.
This article explores how sleep and anxiety are connected, what you can do about nighttime anxiety, and how to help yourself fall asleep at night to prevent sleep deprivation. We’ll also highlight resources for individuals who would like mental health support while addressing any sleep conditions or issues related to problems falling asleep.
The connection between mental health and sleep
The connection between mental health and sleep is profound, as various health conditions like sleep apnea and post-traumatic stress disorder (PTSD) can significantly impact one's ability to fall and stay asleep. Cognitive Behavioral Therapy (CBT) is an effective approach for addressing sleep anxiety and improving overall sleep quality. By focusing on these aspects, individuals can better manage their mental health and foster a more restful sleep environment.
What are anxiety disorders?
Anxiety disorders are the most common type of mental illness in the US. Almost 20% of the population lives with an anxiety disorder. While many people experience anxiety to some degree, an anxiety disorder is marked by serious and consistent symptoms that impact an individual’s ability to function.
There are several anxiety disorders, including generalized anxiety disorder, separation anxiety disorder, and social anxiety disorder, among others. While anxiety has many common characteristics, an individual’s specific symptoms may depend on a host of factors, including their personal history, external influences, and the existence of other mental illnesses.
Below are a few common symptoms of generalized anxiety disorder:
- Feel anxious, irritable, nervous, or restless
- Difficulty focusing
- Shallow or rapid breathing
- Increased heart rate
- Gastrointestinal distress
- Sleep disruptions
- A sense of impending doom
What causes anxiety at night that makes it difficult for you to fall asleep?
Anxiety and sleep disturbances often go hand in hand: A lack of sleep can exacerbate symptoms, and increased anxiety can disrupt sleep. Below are a few of the most common causes of anxiety at night.
Prolonged stress can lead to anxiety disorder and sleep difficulty
The autonomic nervous system is often vulnerable to prolonged or repeated stress. Repeated stress can lead to “dysfunctional arousal and a pathological anxiety state,’ according to a study published in the journal Dialogues in Clinical Neuroscience. This heightened state can persist throughout the day and carry over into the evening.
Because you may not be as active at night, your brain has the chance to ruminate on worries from the day. Without the distractions of the day, you may experience increased nervousness and tension, especially when you have an upcoming event or current life challenges on which to focus. Ruminations or racing thoughts can lead to worsened anxiety symptoms for which you might not have an outlet due to the late hour.
Panic disorder
If you experience panic attacks, your anxiety may be related to episodes of panic you experience in the middle of the night. Nocturnal panic attacks are common in those who live with panic disorder (approximately 70% of individuals with panic disorder experience nocturnal panic attacks), though they can occur to anyone. A panic attack at a late hour, or the fear of having one, can lead to severe symptoms.
Caffeine
Another common source of late-night anxiety is caffeine. Caffeine is a stimulant that affects the nervous system and can lead to mental and physical effects that may cause stress. Drinking caffeinated beverages in the evening or late afternoon may exacerbate your symptoms and impact your sleep patterns.
Strenuous exercise
Experts also suggest avoiding strenuous exercise at night, which can increase anxiety levels in the short term and make sleep more elusive. However, exercising during the day and low-intensity workouts at night can reduce anxiety and promote restful sleep.
Stressful dreams
Many people also experience stressful dreams. These may involve everyday actions—such as performing your job, running errands, etc.—in which the situation goes wrong. Stress-related dreams can mirror symptoms that you experience during the day and may further disrupt your sleep patterns.
Insomnia
Insomnia is another potential reason for increased evening anxiety. Insomnia is a sleep disorder that often coincides with anxiety disorders and is characterized by significant difficulty falling and/or staying asleep. When you have trouble sleeping, you might also have a growing amount of worry in the evening and may start to experience sleep anxiety, characterized by mental and physical symptoms related to an inability to fall asleep. A preexisting anxiety condition may be making it difficult to sleep in the first place. It can be a challenging cycle to break, but there are effective ways to manage insomnia and anxiety.
How to manage symptoms for more restful sleep
The following tips may help you cope with anxiety at night and get more restful sleep. Some of these strategies may work better than others, so consider identifying the tools that help control your specific symptoms.
Exercise
Physical activity is one of the most effective ways to lower stress hormones in the body and set off a cascade of biological processes promoting physical and mental health. Exercise can be an effective method of managing anxiety and insomnia. However, as strenuous exercise may increase symptoms, sticking to low-intensity physical activity may be beneficial within an hour of bedtime. Yoga is one low-intensity exercise you can do at night that has been proven to reduce anxiety and depression.
Develop a routine
For trouble sleeping, consider developing a consistent regimen that prepares you for sleep and helps you get on a regular schedule. Your bedtime routine can include activities like reading, tending to personal hygiene, yoga, breathing exercises, and avoiding your phone for an hour before sleep.
Meditate
Mindfulness meditation has been proven effective at reducing stress, and you can partake in it before bed. Meditation can quiet your mind and improve brain function, particularly when practiced regularly. You can practice several different techniques, such as transcendental meditation, mindfulness, and progressive muscle relaxation. Consider trying the following sleep meditation:
- Lay down in a comfortable position.
- Pay attention to your body, starting at your toes.
- Imagine your toes filling up with sleepy sand or progressively relaxing. Let go of any tension in your muscles you might be holding from your day.
- Move to your ankles, legs, and knees, repeating the muscle relaxation and imagination exercise.
- Repeat the exercise for every body part until you reach the top of your head.
Maintain a balanced diet
Nutrition can play a significant role in your sleep patterns. Try to avoid large and late suppers, along with stimulants like coffee or chocolate. A diet rich in vegetables, fruits, lean protein, nuts, legumes, and healthy fats can help reduce stress and promote restful sleep.
Play music
Research shows that listening to music can lead to better sleep, particularly when the music has a lower register and rhythm. Consider putting on relaxing music before bed or using a machine that plays soothing sounds.
Consider supplements
Several vitamins and minerals are thought to have relaxing effects. Vitamin B12 has been proven beneficial for mild symptoms. Before bed, you can also consider taking a natural sleep supplement, such as chamomile tea, melatonin, valerian, St. John’s wort, or kava-kava. Discuss any supplements with your doctor beforehand to avoid adverse side effects, as many supplements can interact with substances and medication.
Get the recommended amount of sleep for your age group
As you deal with nighttime anxiety, consider tracking your sleep and remaining aware of how much sleep is suggested for your age group. As you age, you may need less sleep. However, sleep doesn’t become less important. The following are guidelines for sleep duration from the Centers for Disease Control:
- Adults: Seven to nine hours of sleep
- Teenagers: Eight to ten hours of sleep
- Children 6 – 12 years: Nine to 12 hours of sleep
- Children 3 – 5 years: Ten to 13 hours of sleep
- Toddlers 1 – 2 years: 11 to 14 hours of sleep, including naps
- Infants 4 -- 12 months: 12 to 16 hours of sleep, including naps
Managing anxiety disorder at night with mental health professional therapy
If you’re struggling to fall asleep, stay asleep, or get rest, you’re not alone. Speaking with a licensed therapist may be beneficial as you navigate your symptoms. If you experience anxiety in social situations or when thinking of adding another appointment to your plate, you might also consider online therapy.
Consider online therapy when experiencing anxiety at night to attain better sleep
Studies show online therapy can help individuals manage anxiety symptoms and sleep better. For example, in a study on the efficacy of online cognitive-behavioral therapy for insomnia and anxiety, participants experienced significant improvements in the quality of their sleep and reductions in symptoms of anxiety. Cognitive-behavioral therapy is a widely accepted form of treatment that helps individuals reframe unwanted thought patterns, including those that may lead to late-hour symptoms.
Online therapy can help you address symptoms and better understand why they may arise during specific times. With a platform like BetterHelp, you can reference your messages and notes through an online journal, which allows you to track your progress and monitor the times of day you feel heightened symptoms. Your therapist can also connect you with helpful resources, such as at-home exercises and worksheets targeted to your unique symptoms.
Takeaway
Is it common to have nighttime anxiety due to insomnia?
Yes, it is common to have nighttime anxiety because of insomnia. Insomnia, characterized by difficulty falling and/or staying asleep, is a sleep disorder that commonly coincides with anxiety disorders. Individuals who struggle to fall asleep may develop anxieties and worries about not being able to sleep, or that something bad will happen, which can lead to a heightened state of alertness.
Can insomnia cause nighttime anxiety?
Yes, insomnia can trigger or make anxiety worse for some individuals. Insomnia perpetuates sleep anxiety, and vice versa. When people experience insomnia, they often worry about not getting enough sleep. Similarly, worrying about difficulty falling asleep can cause muscle tension, increased heart rate, and other symptoms, which can make it harder for individuals to fall asleep.
To address insomnia and nighttime anxiety, individuals may consult a licensed mental health professional to receive effective treatment options for their diagnosis. Professionals can use sleep anxiety tests to assess sleep patterns and other related concerns. Example questions in sleep anxiety tests may include “How often do you wake up at night?” “How long does it take you to fall asleep?” “Do you wake up feeling tired?” and more.
Why do I experience anxiety at night, which makes it hard for me to fall asleep?
Various factors can contribute to nighttime anxiety, such as stress, daily life pressure, poor sleep habits, traumatic experiences, substance use, and other physical and mental health issues. To address this, individuals may consult a mental health professional for guidance and a diagnosis. A combination of treatment methods, such as therapy, lifestyle changes, and medication, can be helpful for anxiety.
Can therapy provided by mental health experts help stop anxiety attacks at night?
Yes, therapy can be effective in helping individuals manage and reduce their anxiety attacks at night. Cognitive behavioral therapy (CBT), in particular, can teach individuals how to recognize and challenge negative thought patterns. CBT can help individuals understand the triggers that might be causing their excessive worry and restlessness at night.
What are the signs of anxiety?
Anxiety is a normal emotion that many people experience; it can help individuals stay alert, prepared, and focused. However, it can become problematic when it's excessive and interferes with daily life. Some clinical manifestations of anxiety include restlessness, difficulty concentrating, fatigue, excessive worrying, shortness of breath, and sweating. Others may also experience nightmares as a sign of anxiety and other mental health conditions. If you’re unsure whether you’re experiencing anxiety or not, you may want to talk to a mental health professional to receive a proper diagnosis for your mental health condition. Various treatment methods are available for managing anxiety symptoms.
Anxiety is a normal emotion that many people experience; it can help individuals stay alert, prepared, and focused. However, it can become problematic when it's excessive and interferes with daily life. Some clinical manifestations of anxiety include restlessness, difficulty concentrating, fatigue, excessive worrying, shortness of breath, and sweating. Others may also experience nightmares as a sign of anxiety and other mental health conditions. If you’re unsure whether you’re experiencing anxiety or not, you may want to talk to a mental health professional to receive a proper diagnosis for your mental health condition. Various treatment methods are available for managing anxiety symptoms.
How long does anxiety last?
The duration of anxiety varies from person to person. Some individuals may experience brief moments of anxiety, while others experience persistent symptoms lasting for days, weeks, and even months. Each type of anxiety disorder has its own specific characteristics, symptoms, triggers, and typical durations. Treatment methods may also vary depending on the intensity and severity of your health condition. It could be crucial to talk to your healthcare provider to have your condition assessed with a proper diagnosis. Addressing your symptoms may be vital before it gets worse and affects other aspects of your life.
How did I heal my anxiety without drugs?
Several approaches can help in managing anxiety without medication, including therapeutic interventions, lifestyle changes, and complementary and alternative therapies. Lifestyle changes like regular physical activity, a balanced diet, and adequate sleep can play a significant role in one’s mood and well-being. Research suggests a link between inadequate sleep and increased levels of anxiety. Working with a mental health professional in therapy can help individuals develop coping skills for managing their thoughts and behaviors. Licensed professionals can help with the diagnosis and treatment of anxiety and other mental disorders. Alternative therapies such as aromatherapy, acupuncture, deep breathing exercises, herbal remedies, and massage therapy can also help manage anxiety symptoms.
In addition to the methods mentioned above, people experiencing anxiety may also find encouragement by joining anxiety support groups. These groups offer a safe space for individuals to discuss their thoughts, receive emotional support, and learn from the coping mechanisms of others. Individuals may also try keeping a sleep diary or journal to write down their thoughts and feelings, which can help them process emotions and reduce anxiety at night. Nevertheless, talking to a mental health professional could be crucial to learning more about your diagnosis and finding the right interventions.
What triggers anxiety attacks?
Several factors can trigger anxiety attacks among adolescents and adults, including stress, sleep deprivation, significant life changes, traumatic experiences, and mental health conditions. Symptoms of anxiety can be overwhelming, especially if you’re unsure about the factors triggering it. Seeking professional help can be beneficial for a proper diagnosis. If you’re unsure where to begin looking for a mental health professional, organizations such as the National Alliance on Mental Illness (NAMI) can offer education, counseling, support groups, and resources for individuals with mental health conditions.
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