By Everything Lifestyle Staff

Nighttime anxiety

Why Anxiety Is Worse at Night – And How to Lower It

Jan 24, 2025 | 6:36 AM

If stress and anxiety make it harder to relax and sleep, here are 6 tips that can help.

If you’ve ever felt anxiety creeping up at night, you’re not alone. Many people experience a spike in anxious thoughts when the day winds down. But why is anxiety often worse at night, and what can you do to manage it?

There are a few key reasons why anxiety seems to worsen at night, including:

• Fewer distractions. During the day you’re busy with work, school or other tasks. But at night, when things slow down, your mind may have more space to focus on worries. With fewer distractions, those anxious thoughts can feel more overwhelming.
• Body’s natural rhythms. Our bodies have natural rhythms known as circadian rhythms. These rhythms affect everything from sleep to hormone production. At night, levels of cortisol (the stress hormone) can be higher, which might contribute to feelings of anxiety.
• Increased sensitivity to stress. When we’re tired or trying to fall asleep, we may feel more vulnerable to stress. Anxiety may feel more intense when you’re winding down because you’re already in a relaxed state. It’s easier for your mind to wander to worries, especially in the quiet of night.

Anxiety can make falling asleep a real challenge. When anxiety levels rise, stress also increases and your body might be in “fight or flight” mode, making it difficult to relax enough to sleep. This cycle can cause a lack of rest, leaving you even more anxious the next day. Poor sleep can, in turn, worsen anxiety, creating a frustrating cycle.

1000 Ways to Heal

Watch: Indigenous Environment

8h ago

Ready in under 30 minutes

Creamy Rosemary, Maple & Dijon Pork Chops

9h ago

Nighttime anxiety

Why Anxiety Is Worse at Night - And How to Lower It

9h ago

6 Tips to Lower Nighttime Anxiety

While nighttime anxiety can feel intense, there are several ways to manage it and improve your sleep, such as:

1. Create a relaxing bedtime routine. Having a calming bedtime routine can signal to your body that it’s time to wind down. Consider activities like reading, taking a warm bath or practicing relaxation techniques.
2. Limit caffeine and screen time. Both caffeine and screen time can interfere with sleep and trigger anxiety. Try to avoid caffeine in the afternoon and limit exposure to screens (like phones, TVs and computers) an hour or two before bed.
3. Write it down. If your mind is racing with anxious thoughts, writing them down can help you release them. Journaling allows you to put your worries on paper so they don’t linger in your head.
4. Practice deep breathing. Deep breathing exercises can help calm your nervous system and lower anxiety. Try breathing in for four counts, holding for seven counts, and exhaling for eight counts. This technique, known as 4-7-8 breathing, can help you feel more relaxed before bed.
5. Consider meditation. Meditation and mindfulness practices can also help reduce anxiety. Apps like Headspace or Calm offer guided meditation sessions that can help you relax and de-stress before you try to sleep.
6. Talk to a professional. If nighttime anxiety becomes too overwhelming, speaking to a therapist or counselor can be beneficial. Cognitive Behavioral Therapy (CBT) is especially helpful for managing anxiety and may help you address nighttime worries.

It’s normal to feel anxiety at night, but with the right strategies you can manage it. By creating a calming bedtime routine, limiting stressors and practicing relaxation techniques you can lower nighttime anxiety and improve your sleep. If needed, don’t hesitate to seek help from a professional to get the support you deserve.

_—

_{Copyright 2025 © Baldwin Publishing, Inc. Health eCooks® Heart Healthy Recipes® is a registered trademark of Baldwin Publishing, Inc. Any duplication or distribution of the information contained herein without the express approval of Baldwin Publishing, Inc. is strictly prohibited.}

_{Medical Review: Perry Pitkow, MD}