Understanding and Overcoming Nighttime Anxiety

You may often hear people comment on whether they are (or aren’t) morning or evening people. Some people function better, and they are more creative and personable at certain times of the day. To handle the rigors of operating at a time that isn’t ideal for them, some people drink coffee to rouse themselves, others exercise, and others meditate over Scripture and pray to feel energized and in the right frame of mind.

There’s another sense in which times of the day can affect a person. For some people, the approach of a new day feels overwhelming, while other people can feel anxious at night for a variety of reasons. If you or a loved one feels anxious at night or even at the thought of nighttime, you can learn to understand the anxiety, cope with it, and overcome it.

Understanding Nighttime Anxiety

When the sun sets, many Americans have the option to turn on a light source to illuminate the darkness. Our culture has, in many different ways, attempted to explore our fascination and fear of the dark. It represents the unknown, and darkness has proven a fertile ground for our imaginations. Many fears are associated with the dark, making it one of the more common fears people have.

When we talk about nighttime anxiety, this is a reference to the thoughts and feelings of fear, unease, and worry that manifest at night or in the evening. This type of anxiety, which is also known as nocturnal anxiety, will often disrupt a person’s ability to relax in the evenings or to sleep through the night.

There are different types of nighttime anxiety, and these include nocturnal panic attacks that occur upon waking or during sleep, nighttime rumination which is when a person has persistent worries or experiences negative overthinking before they fall asleep, sleep-onset anxiety which makes falling asleep difficult because of worries or racing thoughts, and sleep-maintenance anxiety which wakes a person during the night and makes it hard to fall asleep again.

Nighttime anxiety takes different forms, but it results in unease at night, as well as difficulty falling or staying asleep. Anxiety can cause racing thoughts, and you may find yourself feeling on edge, agitated or restless, or experiencing panic attacks or nightmares. Your heart rate will increase, which by itself can be an uncomfortable feeling, and it all makes it hard to calm yourself down or relax. It can create intense feelings of fear.

Some of its Causes and Triggers

Nighttime anxiety is rooted in several different causes, and it can be triggered in various ways. Some of the causes and triggers of nighttime anxiety include the following:

Daily stress As you go through your day, your various encounters and experiences can be stressful, and that stress can add up. The stressors you experience, and especially if you have unresolved issues or tasks that are still unfinished at the close of the day, can all surface at night as anxiety.

Anxiety disorders If you struggle with anxiety disorders such as post-traumatic stress disorder, social anxiety, or generalized anxiety disorder, those feelings of anxiety may manifest at night just as easily as at any other time of day.

Some of these anxieties may be genetic, and if you have a family history of anxiety disorders or sleep disorders, that may be a cause of your nighttime anxiety.

Chronic pain or discomfort If you have a condition such as arthritis, fibromyalgia, or aching muscles, these may worsen toward the end of the day or feel more noticeable as the day’s activities wind down. As you experience more pain, this can lead to rumination over your health and well-being.

Lifestyle If you consume nicotine or caffeine in the afternoon or evening, have an irregular sleep schedule, have screen time before bed and get exposed to negative news items, have an environment that isn’t conducive to sleep, or engage in stimulating activities before bed like intense conversations or exercise, these may lead to feelings of anxiety when it’s time for bed.

Fear of the unknown Having uncertainty about something important, or when a significant issue is unresolved, can also trigger nighttime anxiety. At night is usually when things settle down as the day’s business ends, but having loose ends and uncertainty can generate anxiety at that point.

Hormonal changes and natural rhythms If you’re experiencing changes such as menopause, or experiencing adrenal gland imbalances or thyroid issues, that could affect your responses to everyday situations. The natural fluctuations in your cortisol and melatonin levels can also affect the quality of your sleep and your mood, making it easier to be anxious, for instance.

Sleep disorders If you have a sleep disorder such as restless leg syndrome, insomnia, or sleep apnea, the thought of nighttime approaching, and with it the need to go to bed, may cause consternation. Sleep can become a difficult subject to deal with, making you anxious each night.

Side effects of medication Certain medications may have side effects that include anxiety. These include some asthma medications, corticosteroids, medications with caffeine like aspirin and acetaminophen, and ADHD drugs like Adderall or Ritalin.

Substance use and withdrawal Anxiety may also be induced by and related to substance abuse or as a result of withdrawal from using a particular substance.

Trauma and abuse If you’ve had past experiences of trauma or abuse that are connected to sleep or nighttime, your anxiety might be triggered at that time of day.

Relationship and life issues If you’re in a situation of relational conflict or separation, or if you’re undergoing significant life transitions like moving, changing jobs, work stress, or health issues, these may all contribute to nighttime anxiety.

As you can imagine, one of the main effects of nighttime anxiety is that “you may not get adequate quantity or quality of sleep.” If you’re not sleeping properly, it often results in fatigue and exhaustion, which can lead to irritability and struggling to regulate your emotions. Lack of rest can lead to impaired cognitive function, decreased productivity at your daily tasks, and strained relationships with loved ones.

Strategies for Managing Nighttime Anxiety

Experiencing anxiety that’s particularly associated with nighttime can affect you in a variety of ways. The good news, however, is that there are ways to manage such anxiety and get it under control. An effective strategy often requires a comprehensive approach that combines aspects such as lifestyle changes, learning relaxation techniques, and seeking professional support when it’s needed.

There are several strategies that can help to manage nighttime anxiety, such as slowing things down when it’s getting closer to bedtime. You may want to establish a relaxing bedtime routine that doesn’t include screen time or consuming disturbing content. You can read a book, or spend time in prayer or meditating on Scripture, or practice relaxation techniques like deep breathing, stretching, visualization, or progressive muscle relaxation.

Other tools are to take steps to make the place where you sleep more conducive to getting good sleep. This can include making the space cool, dark, and quiet enough so that you can sleep peacefully.

You can exercise to reduce stress and boost your mood, but consider not doing any vigorous exercise directly before your bedtime because it can raise your body temperature, making it harder to fall asleep. A more helpful option may be gentle yoga or stretching, as previously mentioned.

Another way to cope with rumination or worry is to journal or write your concerns down. Sometimes, the simple act of putting pen to paper and expressing out loud what you’re worrying about can help put those things into perspective. What may seem overwhelming can look manageable when you write it out and create a workable plan to address it.

You can also pursue treatment by speaking with a healthcare professional or a mental health professional such as a counselor or therapist. Some treatment options to help you address nighttime anxiety include cognitive-behavioral therapy (CBT), sleep therapy such as cognitive-behavioral therapy for insomnia (CBT-I), or mindfulness-based stress reduction (MBSR). In some instances, medications like benzodiazepines and melatonin could be helpful.

If you experience anxiety, know that it’s a concern that can be addressed effectively. Talking with a counselor or therapist can help you gain clarity about why you feel anxious. Your counselor can help you identify ways of thinking that could be intensifying your anxiety. It is possible to disrupt and replace them with healthier ways of thinking and being.

You can reach out to our office today and get the help you need.