Why is My Anxiety Worse at Night?
- Shannon Jackson
- Jun 18, 2023
- 2 min read
Updated: Mar 25
Why is My Anxiety Worse at Night?
If you’ve been wondering, “Why is my anxiety worse at night?” you’re not alone! Nighttime anxiety is common, and for many, anxiety can feel more intense in the evening. Whether it's racing thoughts, poor sleep, or panic attacks, understanding why anxiety worsens at night can help you feel more in control. Let’s dive into why this happens and how you can reduce nighttime anxiety.
Why Is Anxiety Worse at Night?
Nighttime anxiety often intensifies because there’s less going on in the evening, and as you wind down, your mind has more space to focus on anxious thoughts. Distractions are fewer, which makes anxiety feel more prominent. When it’s quiet, you might also worry about not getting enough sleep, fearing it’ll make your anxiety worse the next day. Or perhaps you're feeling stressed or overwhelmed from the day.
It's also common to convince yourself that anxiety is "more dangerous" at night, but remember, anxiety is not location-dependent. You are safe to experience anxiety at any time, even at night.
Tips to Reduce Nighttime Anxiety
While it’s unrealistic to expect anxiety to disappear completely, you can take steps to improve your relationship with nighttime anxiety. Here are some helpful tips:
Practice Slowing Down During the Day
Giving yourself breaks throughout the day helps regulate your nervous system. Reduce screen time, try mindfulness or meditation, or engage in a hobby to relax.
Keep Clocks Out of the Bedroom
If you find yourself checking the time when you can’t sleep, move your clock or phone out of reach. Checking the time only adds pressure and worsens anxiety.
Loosen Your Grip on Control
Striving for control, especially with sleep, can increase anxiety. Allow yourself to experience your thoughts and feelings without trying to control them. Over time, you’ll find it easier to let go of the need for a “perfect” night’s sleep.
Bonus Tips for Better Sleep
Avoid caffeine in the evening.
Drop unhelpful bedtime routines that focus on perfectionism.
You Can Change Your Relationship with Nighttime Anxiety
With some practice and these simple changes, you can reduce nighttime anxiety. Remember, you’re capable of shifting your mindset and improving your sleep.
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