Anxiety at night affects many people, disrupting sleep and emotional well-being.
Anat Joseph, LCSW, PsyA, a licensed clinical social worker and psychoanalyst, helps individuals understand the root causes of nighttime anxiety and manage it effectively through structured therapy and practical tools.
Why Anxiety Gets Worse at Night
Many people feel fine during the day, only to experience anxiety at night. This can happen for several reasons:
- Fewer distractions allow anxious thoughts to surface.
- The body naturally winds down, which can amplify emotional responses.
- Hormonal fluctuations tied to circadian rhythms can impact mood and anxiety levels.
One reason why my anxiety gets worse at night is the lack of external noise. When things quiet down, internal worries become louder.
The brain, no longer occupied, may replay events or create worst-case scenarios. This mental overload makes it hard to relax or fall asleep.
Feeling scared at night for no reason is more common than you think. It often connects to unresolved stress, fear of tomorrow, or previous trauma.
Even if there’s no current threat, the brain may perceive danger, triggering anxiety disorder at night.
Random anxiety at night can also be a response to overstimulation during the day.
When the mind hasn’t processed everything it encountered, symptoms can emerge later. Recognising this pattern is the first step toward breaking it.
Many people ask, “why do I get anxious before bed?” The answer varies. For some, it’s tied to racing thoughts.
For others, it’s related to sleep disorders, health problems, or past trauma. Regardless of the cause, the result is often the same: a restless night.
What causes anxiety at night can include a combination of physical, emotional, and environmental factors.
Lack of routine, stress buildup, and underlying mental health concerns can all contribute to this experience.
What Is Sleep Anxiety and How to Recognise It
Sleep anxiety refers to a fear or worry specifically related to sleep. It often includes:
- Fear of not being able to fall asleep
- Anxiety about waking up during the night
- Worry about feeling tired the next day
Symptoms of nighttime anxiety include:
- Rapid heartbeat
- Restlessness or pacing
- Racing thoughts or excessive worry
- Muscle tension or stomach discomfort
These signs may appear before bedtime or during the night. For example, someone may experience an anxiety attack before bed, feeling short of breath, tense, or panicked.
This can reinforce a negative loop: the fear of sleep triggers anxiety, and the anxiety prevents sleep.
Some people experience physical symptoms like jerking awake, known as hypnic jerks. While these are normal, they may feel alarming during high anxiety periods.
Waking up with anxiety in the middle of the night can happen due to heightened cortisol levels or nightmares tied to stress.
Experiencing a panic attack at night or a full-blown nighttime panic attack can be especially disorienting.
These episodes may be accompanied by difficulty breathing, chest discomfort, or elevated blood pressure. If recurring, they can create a vicious cycle of fear and sleep avoidance.
Understanding these patterns helps reduce fear and improve sleep quality.
How to Calm Anxiety at Night
There are practical techniques to manage and calm anxiety at night naturally:
- Breathing exercises: Slow, deep breathing activates the parasympathetic nervous system.
- Progressive muscle relaxation: Tensing and releasing muscles reduces physical tension.
- Journaling: Writing down thoughts helps process worry and clears the mind.
- Limit screen time: Avoid phones and tablets at least an hour before bed.
- Consistent routine: Going to bed at the same time trains the body to wind down.
If you often wonder how to get rid of bad anxiety at night, start by identifying your triggers. Reflect on your day and pinpoint moments of stress or unresolved emotion.
Pair this with habits that create a sense of safety before bed, like listening to calming music or using low lighting.
Creating a personalised bedtime routine can shift the brain into relaxation mode. This might include:
- Reading a book
- Taking a warm shower
- Using calming scents like lavender
These small actions build a signal to the brain that it’s time to rest.
Practising these relaxation techniques regularly helps reduce stress and promotes a more peaceful transition to sleep.
If you’re feeling anxious before bedtime, avoid stimulating activities such as doomscrolling or overworking late into the night.
Try substituting with quiet, grounding tasks that help regulate your nervous system.
Treatment Options That Work
If self-help methods don’t bring relief, it’s time to consider professional support. Treatment for anxiety at night includes:
- Cognitive Behavioural Therapy (CBT): Helps change unhelpful thought patterns.
- Psychoanalytic therapy explores underlying emotional conflicts and past experiences.
- Medication: In some cases, doctors may recommend short-term use of anti-anxiety medication.
Anat Joseph often works with clients to uncover the roots of their night anxiety. Through consistent sessions, she helps people build insight, resilience, and practical tools that last.
Therapy is not about fixing you overnight—it’s about steady progress and support.
Lifestyle changes also play a role. Reduce caffeine and alcohol intake, increase physical activity during the day, and eat balanced meals. These changes affect sleep quality and emotional regulation.
Researchers suggest that consistent routines, limited stimulants, and exposure to light during the day help recalibrate sleep cycles.
When to Seek Professional Help
You should consider seeking help if:
- Anxiety at night affects your daily life or work
- You frequently have anxiety attacks at night
- Sleep issues persist for weeks or months
- You feel overwhelmed or hopeless
Working with a licensed therapist can help address both the symptoms and causes of nighttime anxiety.
Treatment offers both relief and long-term growth. Anat Joseph, with her training in psychoanalysis and social work, provides a safe and informed space for healing.
If you’re unsure whether therapy is right for you, consider a consultation. Even one conversation can clarify your needs and options.
FAQs About Nighttime Anxiety
Can caffeine or alcohol make anxiety worse at night?
Yes. Both can disrupt your nervous system and impact sleep. Caffeine stays in the body for hours, and alcohol can disturb sleep cycles.
Does diet affect anxiety at night?
Yes. Blood sugar spikes and poor nutrition can heighten anxiety. A balanced diet helps stabilise mood.
Can nighttime anxiety mean something more serious?
It can be part of a larger anxiety disorder or linked to trauma. If symptoms persist, consult a healthcare professional for evaluation.
Ready to Sleep Better? Support Is One Step Away
If you’re struggling with anxiety at night, you’re not alone. Help is available. Schedule a confidential consultation with Anat Joseph, LCSW, PsyA, to explore the proper support for your emotional and sleep health.
Because Your Happiness Matters
