Why Do I Get Anxiety When I Wake Up

Morning Anxiety: Ultimate Guide On Why Do I Wake Up With Anxiety

Feeling temporary anxiety when you get up is normal. However, if you are experiencing panic attacks with palpitations, chances are you need medical assistance for a clear diagnosis of the problem. Excessive worrying is one of the reasons why you experience morning anxiety. Some of the other reasons why you wake up with anxiety every morning is-

Catastrophising In The Wee Hours

As a cognitive therapist, I sometimes joke the only good thing about 3am waking is that it gives us all a vivid example of catastrophising.

Around this time in the sleep cycle, were at our lowest ebb physically and cognitively. From natures viewpoint, this is meant to be a time of physical and emotional recovery, so its understandable that our internal resources are low.

But we also lack other resources in the middle of the night social connections, cultural assets, all the coping skills of an adult are unavailable at this time. With none of our human skills and capital, we are left alone in the dark with our thoughts. So the mind is partly right when it concludes the problems its generated are unsolvable at 3am, most problems literally would be.

Once the suns up, were listening to the radio, chewing our Vegemite toast and pushing the cat off the bench, our 3am problems are put in perspective. We cant believe the solution of just ringing this person, postponing that thing, or checking such-and-such was overlooked in the wee hours.

The truth is, our mind isnt really looking for a solution at 3am. We might think we are problem solving by mentally working over issues at this hour, but this isnt really problem solving its problem solvings evil twin worry.

Worry is identifying a problem, ruminating about the worst possible outcome and neglecting the resources we would bring to bear should the non-preferred outcome actually occur.

Why Is This Blog About Waking Up With Anxiety Attack Important

Waking up with anxiety attacks is nor pleasant or ideal but it is something that could happen and for some, most common than you might think.

As we have discussed, there are some things we could do such as checking our sleeping habits, implementing positive thinking, identifying those stressors, or triggers that may be causing our anxiety to get worse or even reviewing our current diet.

However, remember how you may be energized after the episode and what you could do to try to go back to sleep as soon as possible but if you have tried everything already and nothing seems to work, then we recommend going to seek professional advice to get a better diagnosis and understanding of what is happening.

Please feel free to leave any comments or thoughts about the content of this article!

Side Note: I have tried and tested various products and services to help with my anxiety and depression. See my top recommendations here, as well as a full list of all products and services our team has tested for various mental health conditions and general wellness.

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Jolting Awake From Sleep Anxiety Or Hypnic Jerks

Hypnic jerks are involuntary muscle contractions that some people experience as theyre falling asleep. They usually occur during the transitions between your sleep-wake cycle.

These twitches or hypnic jerks are pretty common, often mild, and even unnoticeable. However, sometimes these spasms may be strong enough to startle you or jolt you awake.

A 2016 study found that hypnic jerks are highly sporadic and affect all ages and both sexes with prevalence between 60% and 70% in the general population.

Theres a good chance these jerks or twitches have happened to you, and you may not have known it!

Waking Up With Anxiety Attack

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In this guide, we will discuss Waking up with an anxiety attack, waking up with anxiety in the middle of the night, some tips to consider, and what you could do after an attack to get yourself to go back to sleep.

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When To See A Doctor

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

If anxiety and lack of sleep are affecting your life in this way, its important to reach out to a doctor or mental health specialist for help.

For some people, nighttime anxiety can lead to insomnia. Insomnia is defined as persistent trouble falling or staying asleep. Chronic insomnia can have negative health effects, including an increased risk of:

• health conditions, such as high blood pressure and a weakened immune system
• mental health conditions, such as depression

Whether your doctor makes a diagnosis of anxiety, insomnia, or both, reaching out is the first step in the treatment process.

Give Yourself More Time In The Morning

If youve ever woken up late and had to quickly pull yourself together and rush out the door, you know all too well that being in a hurry can exacerbate morning anxiety. To prevent this, Robin recommends setting your alarm earlier than you need togive or take 30 minutes earlierto give yourself plenty of time to flow through your morning ritual and avoid triggering those panic feelings.

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Why Would Anxiety Cause Someone To Wake Up In The Middle Of The Night

Stressful life events and anxiety can make your mind more active than usual and trigger a heightened mental and emotional state called hyperarousal.2 As a result, your fight-or-flight responseor how your body automatically reacts to stressful eventscan be thrown off balance.3

Usually when you wake up in the morning, your brain releases more noradrenaline . This is a hormone involved in your fight-or-flight response and is linked to certain brain functions that keep you awake.3,4

But being stressed during the day is associated with disrupted sleep at night. That’s more likely for people whose sleep is particularly vulnerable to stress.2 Losing sleep during the night can cause an unusual increase of noradrenaline levels.3 In turn, you might suddenly wake up with feelings of anxiety at night and also find it difficult to fall back asleep.

Several mental disorders related to anxiety or stress can provoke or worsen sleep difficulties. These include:

Why Do I Have Anxiety In The Morning

This feeling of dread can be caused by a number of different things, like stress about work, school, family conflicts, or personal issues. Mostly, it is associated with Cortisol Awakening Response. It could also be caused by more serious things like an untreated mental illness such as depression, bipolar disorder, or schizophrenia.

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How Can Healthier Sleep Habits Treat Sleep Anxiety

Sleep habits, or sleep hygiene, are your routines around bedtime that can affect your sleep. Your healthcare provider may ask you to keep a sleep diary for several weeks. This is a daily log of your sleep habits. It can help identify things that might make it harder for you to fall asleep or stay asleep.

Some common ways to improve your sleep hygiene include:

• Avoid drinking lots of fluids before bed, especially alcohol.
• Do relaxing activities before bed, such as meditation or listening to soft, peaceful music.
• Dont consume caffeine in the late afternoon or evening.
• Dont go to bed unless you feel sleepy.
• Go to bed and wake up at the same time each day.
• If you dont fall asleep within 20 minutes, get out of bed.
• Make sure your bedroom is comfortable, quiet and softly lit.
• Only use your bed for sleep and sex. For example, avoid watching television or doing work in bed.
• Set a goal of getting at least seven hours of sleep every night.
• Stop using electronic devices at least 30 minutes before bedtime.
• Try not to eat right before bedtime. If youre hungry, have a light snack and not a big meal.

What Causes Morning Anxiety

Thinking about everything you have to accomplish during the day, from work to exercise and even socializing, can contribute to the anxiety that you feel in the morning, Mendez says.

While thinking about the day ahead might be stressful on its own, there’s a biological process at play too: the Cortisol Awakening Response .

Cortisol is known as the stress hormone because it is involved in the body’s response to stress. During the first 30 to 45 minutes that you are awake each day, cortisol levels spike, a phenomenon known as CAR, which can make you feel more stressed in the morning.

While anyone can experience morning anxiety, people with anxiety disorders are particularly susceptible.

“If you’re already prone to anxiety, there can be a high level of anxiousness during the morning,” Mendez says.

And while anxiety might be useful to get healthy individuals thinking about how to manage their day, it’s likely to be more paralyzing for people with underlying anxiety disorders.

“The effect of higher cortisol further exacerbates physiological symptoms of anxiety such as increased adrenaline flow, increased heart rate, and increased blood pressure,” Mendez says. “For someone with anxiety, when cortisol levels are higher in the morning, the anxiety is greater and interferes with the person’s ability to think calmly and plan for the day ahead.”

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What Tests Help Confirm A Sleep Anxiety Diagnosis

In some cases, your provider may do a sleep study to find out if you have a sleep disorder. Also called polysomnography, a sleep study is a test where you stay overnight in a sleep lab. Your healthcare provider evaluates how your body works during sleep by checking your:

• Blood oxygen levels.
• Snoring or other noises you make during sleep.

First Thought Of The Day

Those that deal with intense anxiety often accidentally trigger their own anxiety symptoms. That’s because as soon as they wake up, they notice that they don’t have anxiety and start worrying they’ll experience it before long. This thought has the power to trigger a chain reaction that creates other symptoms of anxiety which then lead to even more anxious thoughts – and before you know it, youre stuck in a vicious cycle.

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Everyday Anxiety Vs Gad

An individual experiencing everyday anxiety will spend time worrying about a specific event, assignment, or task. Theyll also have trouble sleeping or concentrating during stressful times, and theyll experience physical aches and pains from specific situations.

An individual with GAD will experience ongoing general worry about vague, often imagined threats that interfere with daily life. Theyll also experience frequent trouble sleeping or concentrating and experience physical aches and pains for more than six months without a specific cause.

Cut Back On Caffeine And Sugar

Because these are two culprits that often cause physiological responses that mimic anxiety, cutting them out or reducing your intake could help. Look for breakfast foods rich in protein and healthy fats that won’t spike insulin levels, like eggs or a green smoothie, and consider switching your regular latte for a milder form of caffeine, like matcha or tea.

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Swap Coffee For Water

Your morning cuppa might help you feel more awake, but stimulants like caffeine can exacerbate anxiety, according to the American Psychiatric Association.

“Coffee tricks the body into going into fight-or-flight mode,” Lipe says. “If your anxiety is already high in the morning, drinking coffee is like adding fuel to the fire.”

Try gradually cutting back on caffeine and starting your day with a big glass of water instead. “Water helps flush cortisol from your body faster,” she says.

Follow A Morning Routine

Morning anxiety can make it difficult to get up and out. Having a solid routine for the first two hours of the day allows you to get your day started and interrupt the negative thoughts swirling in your head, Mendez says.

A routine may also help you feel more in control, which can reduce feelings of anxiety. In addition, “repetition is soothing,” says Holland-Kornegay.

Your routine should incorporate the steps that can reduce morning anxiety. For example:

• Wake up and make breakfast. Ease into your morning with a calming, nutritious start. Try oatmeal with fruit and nuts, which contains plenty of magnesium.
• Exercise or practice mindfulness. Go for a 10-minute walk, or meditate for 5 minutes. You can even practice walking meditation to do both at once.
• Shower. Take a relaxing, steamy cleanse after your exercise or meditation. You can also listen to classical music or your favorite calming tune.
• Get ready. Prepare to work from home or commute with plenty of time to spare, so you’re not in a rush or stressed about time constraints.

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Lack Of Desire To Deal With Your Reality

We covered the common scientific reasons that might make you depressed in the morning. However, after talking to many people who are fighting morning despair , I have another, probable explanation that does not involve physical aspects.

Starting your morning is more than just opening your eyes, and get on with your day. It involves an entire process of gathering together the pieces of your sense of self who am I, and where am I type of questions.

You are coming back from a world of dreams, tucked in comfortable sheets to reality. Often times, a reality that you do not want to be in, and that you dont enjoy.

The depression that surfaces in the morning also occurs because you may not be happy and satisfied with your life in certain areas.

Here is the thing coming back to reality in the morning is difficult because all of the things you are not pleased about are popping up rapidly all at once!

Your brain can barely function rationally and cannot fully address all of the fear that is emerging. It is the fear of how will I start off when I have all these problems? Youre facing life feeling like youre trapped.

Nataliya 33 Writer And Digital Content Consultant

“Before I was diagnosed with a generalised anxiety and panic disorders a decade ago, I genuinely believed everyone woke up with a sinking feeling in the pit of their stomach every day. I’d heard people speak of anxiety, so I thought it was normal, but now I know that being anxious and having an anxiety disorder that requires medical attention aren’t the same thing. Anxiety is a normal feeling in the body, like happiness, sadness, or jealousy. There’s a big distinction between anxiety and anxiety disorders.

“I genuinely believed everyone woke up with a sinking feeling in the pit of their stomach every day”

My anxiety was especially bad in the morning because I struggled to deal with the day ahead. Waking up meant I had to organise my day to ensure I didn’t miss anything or say anything that would make me ruminate all night. I went through the tasks in my head over and over. If I was doing something new or unusual that day, I’d wake up too early with anxiety. Everything new spelled fear, especially when it centered around people or expectations I had to fulfil. Talking on the phone felt awful and socialising was a huge task.

Nataliya is the founder of Styletomes.com.

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What Is Sleep Anxiety

Sleep anxiety is fear or worry about going to sleep. You may be apprehensive about not falling asleep or not being able to stay asleep. Some people also have a distinct phobia, or fear, about sleep called somniphobia. They may think something bad will happen to them while they sleep, or that they shouldnt sleep because they need to stay alert and watchful.

Sleep and psychiatric disorders, such as anxiety, often go hand in hand. If you have an anxiety disorder, you may find it hard to fall asleep or stay asleep. Similarly, if you have a sleep disorder, you might feel anxious or fearful before bed because youre afraid you wont get the rest you need. One condition usually makes the other worse, so it can feel like a never-ending cycle.

How Common Are Anxiety Disorders

Anxiety disorders are the most common type of mental illness, affecting the lives of around 20% of American adults and 25% of teenagers each year.

Not all people with anxiety disorders have the same degree of symptoms or impact from anxiety on their everyday life. In one large survey, around 43% of adults described having mild impairment of their life from anxiety. Around 33% said it was moderate, and nearly 23% said it was severe.

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How To Overcome Panic Attacks At Night

If youre having a nocturnal panic attack, try the following: