Experiencing anxiety when you go to sleep at night can occur due to stress, an anxiety disorder, or other health conditions. Treatment for anxiety depends on the cause but typically includes medication, lifestyle measures, or therapy.

Anxiety is a typical human emotion characterized by feelings of nervousness and worry. It can occur when stress lingers for a long time, sometimes without an obvious cause.

You may feel anxious due to a stressful situation, such as a first date or a job interview. But when this sense of worry doesn’t go away and even keeps you up at night, you may have an anxiety disorder.

Read on to learn the possible causes of nighttime anxiety and how to relieve it.

Everyone experiences anxiety differently. Symptoms can happen any time of the day, but you may find that their anxiety is more intense when they’re trying to fall asleep.

Common symptoms of anxiety at night include:

Some people may also experience a nocturnal panic attack. Nocturnal (nighttime) panic attacks have the same signs and symptoms as regular panic attacks, but they occur while you’re asleep.

Research shows that about 20% to 45% of people living with panic disorder experience frequent nighttime panic attacks. If you experience a nocturnal panic attack, it may be hard to calm down and fall back asleep.

Sleep issues and anxiety seem to accompany one another. Lack of sleep can be an anxiety trigger, while anxiety can also lead to a lack of sleep.

Night-time anxiety can make you feel as though your mind is racing and you can’t stop your thoughts.

This perceived “stress” can cause the body to experience an adrenaline rush, which makes it incredibly difficult to get to sleep.

Population surveys show that around 36% of people who have difficulties sleeping at night have an anxiety disorder. In one self-reported survey, researchers also found that people living with panic disorder are 3 times more likely to have issues with sleep than people who don’t live with the condition.

It is important to remember that it can take time to find the right treatment approach for your anxiety. This means a doctor may record various treatment options until you find what works.

This includes:

Remember that the Food and Drug Administration (FDA) doesn’t regulate the quality or purity of supplements as they do for drugs. Consider talking with a doctor before trying supplements to ensure no interactions will occur.

There are several lifestyle measures tips that may help you relax and ease your anxiety at night:

Meditating

Meditation can help clear the mind and allow you to focus on the present. Research suggests that it can lower stress over time and improve your overall mood.

Meditating right before you tuck in for the night can be a great way to turn down nighttime anxiety.

Practicing deep breathing

Deep breathing is a great way to reduce anxiety and stress. Breathing deeply can slow your heart rate and improve your blood pressure.

If you’re experiencing a panic attack at night, try deep breathing to ease the attack.

Creating a to-do list

If one of your anxiety triggers involves worrying about your daily activities, you may notice your anxiety spikes more at night. Creating a to-do list for the day or week may help relieve some of that anxiety.

Implementing healthy sleep habits

One of the most important ways to ease anxiety at night is through healthy sleep habits. Making sure you’re happy and comfortable in your own bedroom can help improve your sleep quality.

There are many ways to establish good sleep habits to ensure you’re sleeping better and for longer:

  • Exercising daily: Exercise can help improve both sleep quality and duration. If you experience nighttime anxiety, consider setting aside some time to exercise each day, such as going on a run in the morning.
  • Developing a sleep schedule: Establishing a sleep schedule can help keep your circadian clock in check. When you keep your wake and sleep around the same time each day, you may find it easier to fall asleep.
  • Avoiding stimulants before bed: Stimulants like caffeine can worsen anxiety symptoms as they increase brain activity. Taking them before bed can make it more difficult to fall asleep.
  • Creating a comfortable sleeping environment: Pillows and mattresses should be comfortable and supportive for your body and sleeping style. Your bedroom is your own, so making it a comfortable, safe space to sleep can make all the difference for your nighttime anxiety.

Constant anxiety that makes it difficult to sleep at night can affect your daily quality of life. Your work or school performance may worsen, making it hard to complete your typical daily tasks.

If anxiety and lack of sleep are affecting your life in this way, it’s important to reach out to a healthcare professional. They can work with you to develop a treatment plan suited to your needs.

There are many reasons why your anxiety may be worse at night. Daily stressors, poor sleep habits, and other health conditions can lead to increased anxiety and panic attacks at night.

However, there are many treatments available that can help ease your anxiety and improve your quality of sleep.