Overcoming Night-Time Anxiety? Therapist Reveals Causes And Helpful Tips

What are the reasons behind it?

Lack of Distractions

During the daytime, people are often engaged in various activities, such as work, social interactions, and hobbies, which keep the mind occupied and provide a sense of structure. These distractions help to divert attention away from worries, stress, or unresolved concerns. She says, “At night, when things quiet down, unresolved worries or stressors can surface, making anxiety more pronounced.”

Increased Cortisol Levels

Cortisol is a hormone produced by the adrenal glands, primarily known for its role in the body’s stress response. It helps regulate various bodily functions, including metabolism, inflammation and the sleep-wake cycle. Under normal circumstances, cortisol levels fluctuate throughout the day, peaking in the morning to help you wake up and gradually decreasing in the evening to prepare your body for rest. Israa Nasir says, “However, if you’re stressed or anxious, cortisol levels may remain elevated at night, contributing to anxiety and difficulty sleeping.”

Racing Thoughts

Racing thoughts are a common and significant contributor to nighttime anxiety, making it difficult to relax and fall asleep. These thoughts might range from replaying conversations or events from the day to worrying about future tasks, finances, relationships or health.

Physical Discomfort

According to the therapist, “Anxiety can sometimes manifest as physical symptoms like a racing heart, shallow breathing, or muscle tension, which can be more noticeable when you’re lying still in bed.”

Stress and life events

When we experience stressful situations or significant changes in our lives, such as a new job, relationship challenges, financial concerns, or health issues, the emotional and mental toll can follow us into the night. These stressors often become more pronounced at bedtime, when the day’s distractions fade, and the mind has space to reflect on unresolved worries and emotions.

Therapist Israa Nasir not only talks about the reason for nighttime anxiety but also gives the solutions to manage it.

Sleep hygiene reset

Ensure your bedroom is conducive to sleep by keeping it cool, dark, and quiet. Consider using earplugs, an eye mask, or a white noise machine if necessary.

Create a “Worry Jar”

The idea is to write down your anxious thoughts and physically place them in a jar, symbolizing putting them aside for the night. She says, “This physical act of containment can help ease the mind, knowing you can address these issues later when you are rested.”

Soothing soundscapes

Soothing soundscapes like the sound of rain, ocean waves or forest sound can be an excellent way to manage nighttime anxiety by creating a calming auditory environment that promotes relaxation and sleep. These sounds help distract the mind from anxious thoughts and provide a peaceful atmosphere conducive to rest.

Therapeutic colouring

Therapeutic colouring helps manage nighttime anxiety by providing a calming, mindful activity that shifts focus away from anxious thoughts. The repetitive motion and creative expression reduce stress, promote relaxation, and create a sense of calm before bed. Using soft colours and intricate designs, such as mandalas or nature patterns, enhances the soothing effect, making it easier to unwind and prepare for restful sleep.

Guided imagery

Israa Nasir points out, “Use your imagination to create a peaceful mental scenario that helps dist5ract from anxiety.” Guided imagery is a relaxation technique that involves visualizing calming, peaceful scenes or scenarios to reduce anxiety and stress. By focusing your mind on positive, soothing imagery—such as a beach, forest, or a favourite place—you create a mental escape from anxiety, helping to calm your nervous system.

By incorporating these strategies, you can address night anxiety from multiple angles, helping to improve both the quality of your sleep and your overall well-being. If night anxiety is significantly affecting your sleep or daily life, consider speaking with a mental health professional.