Managing Nighttime Anxiety

Updated May 27, 2022

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Does Anxiety Keep You Up?

Having anxiety on occasion is a normal part of life. People with anxiety disorders frequently have intense, excessive, and persistent worry and fear about everyday situations. If anxiety is a problem at night it may cause problems with sleep.

A Lack of sleep can lead to anxiety and anxiety can lead to a lack of sleep. These issues go hand in hand, which will create a vicious cycle and will cause sleep loss sooner or later if left untreated.

Causes for Nighttime Anxiety

When you try to lay down at night, your intention is to relax and fall asleep. For some people; however, their minds will start to race. There are no distractions when you are laying down, and the room is nice and quiet. During this time there is nothing stopping to stop the sound of your own thoughts from keeping you awake.

If you have a long list of things you need to accomplish stacked up in your brain, you may stress yourself out when trying to fall asleep. If you are nervous or fearful about what is coming the next day, that will cause sleep loss.

Drinking too much caffeine or consuming other stimulants, too close to bedtime can lead to nighttime anxiety. Having nightmares because of post-traumatic stress disorder constant basis will make you scared to fall asleep. If you are in pain or are dealing with an injury, this will cause sleep problems.

Symptoms of Nightime Anxiety

Here are the symptoms of anxiety Medical News Today lists for this sleep disorder.

Physical Anxiety

Some people suffering from nighttime anxiety will suffer from heart palpitations and difficulty breathing. They will also have problems with sweating and feeling lightheaded.

Panic Attacks

Severe anxiety may trigger a panic attack. Someone may feel out of control and they may fear they are dying.


This is when someone gets too fixated on something that worries them. These worries may include money, a recent dispute, or trauma.

Treatment Options for Nightime Anxiety

Here are some tips to help you with nighttime anxiety.

Sleep Hygiene

A proper bedtime routine is essential for a good night’s sleep. Eating, waking up, and going to bed at the same time will help regulate your circadian rhythm. Keeping regular routines like exercise will also help.

Bedtime Snacks

There are certain foods or drinks that will help you sleep better. This includes drinking cherry juice or a cup of tea. Almonds and bananas are some of the foods that will help.

Drown Out Worries

If you find yourself unable to sleep, try some of these tips to put your mind at ease.

  • Write it down - Write down your worries or make a list of everything you need to accomplish.

  • Use an app - There are several apps available that can help calm your mind.

  • Music - Relaxing music can help calm your nervous system, which will slow your breathing, heart rate, and blood pressure.

  • Get up - Get out of bed, and try relaxation techniques like watching TV or deep breathing exercises.


A doctor may prescribe some sort of medication that can help. Your doctor may prescribe sleep medicine like melatonin pills, antidepressants, benzodiazepines, or some other anxiety medication. Your healthcare provider may also help you solve any underlying problem.


Nighttime anxiety is often caused by an underlying issue. If left untreated, your sleep quality will suffer greatly. There are several symptoms to watch for yourself and others to spot this type of anxiety.

There are a number of ways to try to manage nighttime anxiety by yourself. If nothing works or the symptoms are too severe, consult your doctor or mental health professional. They may be able to give better guidance, and medication to help your health problems and protect your mental health.

About the Author Steven Bieber

Steven Bieber HeadshotSteven is a content writer who recently broke into the mattress industry. In his free time, he enjoys watching football and listening to music.

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