Anxiety is a constant companion for some people. However, for some, anxiety seems to worsen at night. Nocturnal anxiety refers to anxiety symptoms that are more intense or debilitating during nighttime. Nighttime anxiety can range from mild to severe and can interfere with a person’s sleep and daily activities. As psychotherapists and counselors, we often encounter clients who report increased anxiety during nighttime. In this article, we’ll explore the causes of anxiety and ways to cope with it.
Biological factors: There are several biological explanations as to why anxiety may be worse at night. Our bodies have a built-in “fight or flight” response that helps us respond to potential threats. The chemical cortisol, which is released during times of stress, naturally decreases at night, making it harder for the body to fend off anxiety-induced symptoms. Additionally, sleep disorders such as sleep apnea and restless leg syndrome can trigger anxiety symptoms and interfere with sleep.
Environmental factors: External factors such as noise, light, and temperature can cause anxiety at night. People who live in noisy or unsafe areas may feel more anxious at night. Being exposed to light from electronic devices before bed can also hinder sleep and cause anxiety. Likewise, a room that is too hot or too cold can cause discomfort and trigger anxiety.
Psychological factors: Psychological factors such as negative thoughts, worries, and rumination can worsen anxiety at night. During the day, individuals may have many distractions, but at night, when everything is quiet, negative thought patterns can become amplified. People with anxiety disorders may also fear nighttime activities such as sleeping or being alone, which can worsen their symptoms.
Lifestyle factors: Lifestyle factors such as diet, exercise, and substance use can affect anxiety symptoms. Consuming caffeine or alcohol, especially in the evening, can keep you awake at night and exacerbate anxiety symptoms. Regular exercise and a healthy diet can help relieve stress and anxiety.
Coping Strategies: Nighttime anxiety can be exhausting, but there are several strategies that can help individuals manage their symptoms. Meditation, deep breathing exercises, and relaxation techniques can calm the mind and body. Establishing a nighttime routine and limiting electronic device use before bed can promote better sleep hygiene. Additionally, cognitive-behavioral therapy (CBT) and other forms of can help identify trigger points and teach clients new ways to cope with anxiety.
Nighttime anxiety can disrupt an individual’s sleep and interfere with daily activities. There are several biological, environmental, and lifestyle factors that can contribute to increased anxiety symptoms at night. By understanding the triggers and implementing coping strategies, individuals with anxiety can develop a toolkit to manage their symptoms and improve their quality of life.
If you have any questions or would like to explore further, please book a free, no-charge online appointment with either myself, Maycee Dias, BSc (Hons), MSW, RSW, or another Kitchener therapist at CARESPACE. We are happy to listen and are here to help!
