Do You Get Anxiety at Night?

Anxiety usually gets worse at night due to the lack of distractions and increased negative thoughts. In addition, hormonal changes and fatigue can intensify symptoms. Many people experience more anxiety when the sun falls, which affects sleep quality.

Night anxiety amplifies intrusive thoughts and concerns, so it is necessary to manage it. Therefore, in this psychology-online article we talk about why Anxiety gets worse at night. Discover how their symptoms change in this period and what strategies to use to handle and improve your rest.

Is it normal for anxiety to get worse at night?

It is completely normal for anxiety to get worse at night. During the day, the mind is busy and distracted from day responsibilities. However, when night comes External noise decreases and anxious thoughts can manifest. In addition, accumulated fatigue can make you more vulnerable or aware of what you feel.

Night anxiety is a common phenomenon and, to some extent, it can be considered normal. If trying to reconcile the dream you feel that you feel more anxious, it does not have to indicate that it is an anxiety disorder, but it may be a sign that Your body and mind are processing the experiences of the day.

However, it is important to distinguish between having anxiety at night in a timely manner and a persistent pattern that affects your quality of life. When it becomes chronic, it requires professional attention.

Why anxiety gets worse at night

Anxiety tends to increase at night due to the following factors:

• Less distractions: During the day, work or other areas keep your mind busy. On the other hand, during the night, distractions decrease and anxiety can be manifested with more intensity.
• Mental and physical fatigue: The exhaustion accumulated during the day can do not be able to manage anxiety.
• Circadian rhythm alteration: Changes in our internal biological clock affect the production of hormones related to stress and sleep, such as cortisol and melatonin. This contributes to the appearance of night anxiety.
• Hormonal imbalance: Fluctuating levels of cortisol and melatonin influence how anxiety and stress are perceived.
• Anticipatory concerns: It is usual to review mentally what happens to you in a day -to -day basis or that all the concerns at night come to you. That makes relaxation difficult.
• Exposure to screens: The blue light of electronic devices interferes with the production of melatonin and alters the sleep pattern.
• Silence and darkness: For some people, the stillness and darkness of the night amplifies anxious thoughts and body sensations associated with anxiety.

Do anxiety symptoms change at night?

Anxiety symptoms They can change or intensify at night. It is a relatively common phenomenon that affects many people. It is a phenomenon that can manifest more intensely at different times according to the circumstances, internal and external factors, and the emotional state of the person. Thus, the symptomatology that is experienced when you have anxiety at night is:

• Feeling of hopelessness: Have the feeling of feeling trapped in unable to overcome thoughts or emotions.
• Sensation of derealization or depersonalization: Be disconnected from reality or have the feeling of being out of one’s body, which can be terrifying during the night.
• Difficulty relaxing: Despite trying to relax, as with reading, meditation or deep breathing, the body and mind remain tense and alert.
• Wake up during the night: People with nightly anxiety wake up several times during the night, with a sense of restlessness or even panic, and have difficulty returning to sleep.
• Avitative behaviors: In some cases, people avoid sleeping for fear of having anxiety, which alters the sleep rhythm.
• Disturbing nightmares or dreams: Nightmares reflect fears or concerns and can be more frequent in people with nighttime anxiety.

In this article you will find more information about night anxiety: symptoms, causes and treatment.

What to do if you give you anxiety at night

If you feel that anxiety gets worse at night, do not miss these recommendations to relieve their symptoms:

• Establish a sleep routine: Lie down and wake up at the same time to regulate the biological clock and improve the quality of rest.
• Create an environment conducive to sleep: Make sure your bedroom is dark, fresh and silent. Consider using opaque curtains, ear plugs or a white noise machine if necessary.
• Practice deep breath: Doing diaphragmatic breathing will help you reduce anxiety at night and relax the body.
• Write your thoughts: Write what you think of a newspaper every night. This will help you release concerns and order your ideas before sleeping.
• Avoid stimulating: The consumption of caffeine, nicotine or heavy meals before sleep increases anxiety, so do not take it when the time of sleeping approaches.
• Try meditation or progressive muscle relaxation: These techniques will help you calm the mind and prepare the body for rest. If it is the first time that the tests, we recommend you read these articles of meditation techniques for beginners and progressive muscle relaxation technique.
• Consult a professional: If night anxiety persists and affects your quality of life, seeking psychological help can be the best option.

Understanding why anxiety gets worse at night and how its symptoms change is important for you to take the necessary measures to reduce its impact. If despite putting these recommendations into practice, your night anxiety persists, do not hesitate to seek professional help.