Why Anxiety Is So Much Worse At Night
My name is Halle Thomas and I'm an anxiety therapist for millennial professionals in Boulder, Colorado; I’m also licensed to practice in Oregon as well. I have a special interest in examining the reasons behind anxiety spikes, but I dedicate the bulk of my time to helping clients get relief from their own symptoms.
If you live in Colorado or Oregon, I’m licensed to practice in both states and welcome you to request a free consultation call with me for therapy.
Let me know if this sounds familiar: you're lying in bed, physically exhausted, but your mind is racing with worries about tomorrow's presentation, that awkward interaction from three years ago, or your endless to-do list. If this has happened to you, you're not alone. Nighttime anxiety is a common experience that affects millions of people worldwide There are even scientific reasons why our anxious thoughts often get more intense at night!
Scientific Reasons for Nighttime Anxiety
Several biological and environmental factors contribute to increased anxiety during evening hours:
1. Your Circadian Rhythm is Disrupted
Your body operates on a 24-hour cycle known as the circadian rhythm, which influences hormone production, body temperature, and cognitive function. Research published in the journal Frontiers in Psychiatry suggests that disruptions to this natural rhythm can significantly impact anxiety levels.
As daylight fades, your body produces less serotonin (a mood-regulating neurotransmitter) while increasing melatonin production to prepare for sleep. This natural shift in brain chemistry can make you more susceptible to anxious thoughts.
2. You Have Reduced Distractions at Night
During the day, you’re typically busy with work, social interactions, and various activities that keep your mind occupied. As nighttime sets in and these distractions diminish, your mind has way more space to wander toward worried thoughts. A 2018 study in the Journal of Behavior Therapy and Experimental Psychiatry found that reduced environmental stimulation can lead to increased rumination and anxiety.
3. Your Cortisol is Fluctuating in an Abnormal Way
While cortisol (often called the stress hormone) typically peaks in the morning, some individuals experience irregular cortisol patterns that can spike in the evening. If your cortisol is fluctuating in way that’s abnormal it can contribute to both nighttime anxiety and anxiety disorders in general. To find out if this may be the case for you, you’ll need to visit a doctor and request to have your cortisol tested.
Practical Strategies for Managing Nighttime Anxiety
1. Create a Consistent Wind-Down Routine
Establishing a regular evening routine signals to your brain that it's time to relax and prepare for sleep. Some of these elements may seem boring, but they’re known to up the chances of having a calmer night:
Set a consistent bedtime and wake-up time
Dim lights 1-2 hours before bed to support natural melatonin production
Alternatively, consider swapping out the lightbulbs in your bedroom for warmer lighting
Engage in calming activities like reading, stretching, or listening to music that’s soothing to you
Limit your screen time at least 30 minutes before bed or use blue light filters on devices
2. Practice Mindfulness and Relaxation Techniques
Research published in the Journal of Clinical Psychology demonstrates that mindfulness practices can significantly reduce nighttime anxiety. These are some evidence-based approaches you can try for yourself:
3. Address Racing Thoughts
When anxiety strikes at night, you can also try these strategies:
The "Worry Journal" Method
Keep a notebook by your bed to write down anxious thoughts. Research shows that the act of writing can help externalize worries and reduce their emotional impact. You can include the following information in your entries:
The specific worry
How likely it is to happen (0-100%)
Write out new perspectives or possible solutions
Action steps for tomorrow (or later on in the week)
Scheduled Worry Time
Set aside 10-20 minutes earlier in the day for focused worry time. When anxious thoughts arise at night, remind yourself that you can address them during tomorrow's scheduled worry session.
4. Create an Optimal Sleep Environment
Your bedroom environment can significantly impact anxiety levels. Consider making some of these adjustments:
Maintain a cool temperature
You can do this by using a fan, changing the settings on A/C (if you have it), using cold packs, or by leaving a window open (if that’s accessible for you)
Use blackout curtains or an eye mask to block light
Incorporate ambient noise if helpful
While white noise is most commonly recommended, some folks prefer other frequencies, such as brown noise or black noise
Use weighted blankets for deep pressure
5. Watch Your Evening Habits
Several common habits can worsen nighttime anxiety:
Avoid:
Caffeine after 2 PM
Alcohol (which can disrupt sleep patterns)
Intense, high-impact exercise in the evening
Work-related activities in bed
Instead, try:
Herbal teas like chamomile, passion flower, or lavender
Gentle evening yoga or stretching
Reading or journaling before bed
When to Seek Professional Help
While occasional nighttime anxiety can be normal, persistent symptoms may require professional support. Consider reaching out to a mental health professional if:
Anxiety regularly prevents you from falling asleep
You experience panic attacks at night
Anxiety significantly impacts your daily functioning
You're using alcohol or other substances to manage anxiety
Self-help strategies aren't providing relief
Wrapping Up
Nighttime anxiety can feel overwhelming, but it's both common and manageable. By understanding the science behind evening anxiety and implementing evidence-based strategies, you can develop a toolkit for calmer nights and better sleep. Remember that improvement often comes gradually, and it's okay to seek professional help when needed. With patience and consistent practice, you can build a more peaceful relationship with nighttime and anxiety management.
Hi! I’m Halle, an Anxiety Therapist in Boulder, Colorado.
I work with millennials who want to move from a state of chaos, to a state of calm.
If you live in either Colorado or Oregon, I’d love to work with you! Book your free intro call to get started!
