Understanding Night-Time Anxiety: Causes And 5 Tips To Manage It

Anxiety can be a challenging experience, especially at night when our minds are supposed to rest. Characterized by symptoms such as elevated heart rate, restlessness, and difficulty concentrating, anxiety can disrupt our sleep and leave us feeling exhausted.

But why is night-time anxiety so common? Therapist Israa Nasir sheds light on the causes and shares some practical tips to help manage it.

Why Does Night-Time Anxiety Occur?

1. Lack of Distractions:
During the day, we are often busy with work and other activities that keep our minds occupied. However, at night, when everything quiets down, we may find ourselves revisiting disturbing thoughts. The absence of distractions makes us more vulnerable to anxious thoughts.

2. Increased Cortisol Levels:
Cortisol, known as the stress hormone, follows a circadian rhythm. It naturally decreases at night, allowing us to sleep peacefully. But if we are stressed throughout the day, our cortisol levels may remain high even at night, leading to anxiety.

3. Racing Thoughts:
At night, our minds can become flooded with racing thoughts, often fueled by stress, contemplation, or ruminations. These thoughts can spiral out of control, increasing our anxiety and making it difficult to fall asleep.

4. Physical Sensations:
Anxiety can manifest physically, with symptoms such as shallow breathing, a racing heart, or muscle tension. These sensations can be more noticeable at night, contributing to our anxiety.

5. Stress and Life Events:
Major life events, such as workplace challenges or relationship tensions, can also trigger night-time anxiety. These events often bring about disturbing thoughts that keep us awake at night.

Tips to Manage Night-Time Anxiety

1. Tidy Up:
Instead of staying in bed and letting anxious thoughts take over, try organizing your living space. This activity can serve as a distraction and help clear your mind.

2. Write It Down:
Writing down your worries and thoughts can help you give them a shape. This practice allows you to view them from a different perspective and may reduce their impact on your mind.

3. Have a Relaxing Ritual:
Incorporate a relaxing ritual into your nightly routine. Whether it’s reading a book, listening to a podcast, or watching a light-hearted TV show, these activities can help calm your mind before sleep.

4. Scan Your Body:
Take a moment to connect with your body and notice any physical sensations. Understanding and acknowledging these sensations can help you address them and reduce anxiety.

5. Avoid Certain Triggers:
To promote better sleep, avoid heavy meals, alcohol, caffeine, tobacco, doom-scrolling, and intense exercise at least three hours before bedtime.

Conclusion

Night-time anxiety is a common issue that many people face. Understanding its causes and implementing these simple tips can help manage anxiety and improve sleep quality. By making small changes to your routine, you can create a more peaceful and restful night.