We all know what it is to be anxious. A churning stomach, nausea, racing thoughts, a feeling of fear. Some of us have sweaty palms or cold feet, others are pacing. Anxiety is a fundamental component of daily life; it is manifested by an accumulation of stress over time. While occasional anxiety is predictable, recurring panic and fear are not.
For some, nighttime anxiety attacks are the worst part of an underlying anxiety disorder. There’s nothing worse than waking up in the middle of the night with racing thoughts and a tight chest. We don’t know where to turn or what to do, because everyone is sleeping soundly. It interferes with our sleep cycle, creates mental health issues during the day, and depletes our energy levels.
Daytime and nighttime anxiety is problematic, but night terrors or nighttime panic attacks can be even more disturbing. So what causes these nocturnal anxiety attacks and how do you stop them? to discover !
What is nocturnal anxiety?
Many people experience some form of anxiety at night. For some it is a feeling of dread or foreboding about the day ahead. For others, it’s a racing heartbeat or tightness in the chest caused by dark, frightening thoughts. And for still others, they experience a physical feeling of unease or restlessness that makes it difficult to fall asleep.
What can cause nocturnal anxiety?
For many people, anxiety is something that only happens during the day. But for others, anxiety can be a constant presence, even at night. There are a number of potential causes for nighttime anxiety. One of them is simply that the mind is more active at night and therefore more likely to wander into anxious thoughts. Another possibility is that some people are more susceptible to stressors at night, when there are fewer distractions and the environment is more calm and calming. Additionally, some research suggests that exposure to daylight may help regulate the body’s natural sleep-wake cycle. Less exposure to daylight can disrupt this cycle and lead to increased nighttime anxiety.
Another most common cause is fatigue. People who are tired tend to be more anxious. Fatigue can lead to nocturnal anxiety, because it decreases the ability to concentrate and relax. Also, fatigue can cause trouble sleeping and difficulty waking up in the morning. These symptoms can disrupt the circadian cycle, which can lead to feelings of anxiety and lack of rest. Fatigue is often caused by stress, which can make anxiety symptoms worse.
Whatever the cause, nighttime anxiety can be a debilitating condition that makes it difficult to fall asleep and stay asleep. Fortunately, there are a number of treatments that can help reduce or eliminate nighttime anxiety.
What are the symptoms of nighttime anxiety?
Nighttime anxiety can be a very insidious and difficult disorder to manage. The main symptom is, of course, anxiety itself. It can manifest as intrusive and unwanted thoughts, worry, tension and restlessness. Often people with nighttime anxiety have trouble falling asleep or staying asleep. They may also experience physical symptoms such as racing heart, sweating, shaking and dizziness. Due to the disruption in their sleep patterns, people with nighttime anxiety usually feel exhausted during the day. They may also have difficulty concentrating and focusing on tasks. If you have these symptoms, it’s important to talk to a doctor or mental health professional for help and treatment.
Best practices for limiting nighttime anxiety.
Treatment varies depending on the underlying issues causing the anxiety and the specific needs of the patient. However, there are some best practices you can put in place today to limit nighttime panic. This includes :
- Stop fighting panic.
- Use deep breathing techniques.
- Stand up, rather than sitting and thinking.
- Read a book in bed.
- Return to bed once the anxiety has passed.
- Give enough time to get ready in the morning so you don’t feel anxious when you wake up.
- Establish a regular and consistent sleep routine.
- Put technology away at least two hours before bedtime.
- Limit upsetting news or the use of social media during the day as much as possible.
- Limit situations or people that create anxiety.
- Learn positive thinking patterns to replace negative thinking habits.
- Limit caffeine, sugar and alcohol.
Nocturnal anxiety can be a scary phenomenon, but it is not necessarily permanent. Anxiety is a signal that something is wrong. Once this problem is resolved, the anxiety naturally dissipates. Finding a therapist who can address the root cause of the problem will help eliminate nighttime anxiety so you can get back to your deep sleep.
