Anxious In Morning By Night I’m Feeling Fine Why
i woke this morning at 6 am could not get back to sleep, the anxious, depressive mood cloud slid over my head and stuck there all day until about half an hour ago so 7 pm in the evening!! All day I have worried about going back to work tomorrow after being off sick with anxiety but right now I think, what you worried about!! I bet in the morning I’m anxious again!! WHY!
Does anyone know why?
Blueprint For Better Livinga Guide To Better Sleep
Anxiety piles up at night because anxious preoccupation is avoidable when a person is actively using their brain and body to carry them through the day, says Dr. Kate Cummins, a licensed clinical psychologist. When you have a list of to-dos or business meetings to participate in, your thought process is geared towards frontal cortex functioning, which is the judgment, planning and reasoning areas of your brain. Once you are finding yourself at the end of your day, your frontal cortex has the ability to relax a bit, shifting gears into things you enjoy or pieces of you that are not connected to higher level functioning, mainly in your emotions and limbic system. When your thoughts start connecting to the emotional part of your cognitive functioning, especially at night, the anxious thoughts or anxious emotion that has been lying dormant all day has a place to go, and becomes the forefront of your thinking patterns.
How do we stop this vicious cycle? Weve compiled a list of helpful tips in two parts: things you can do while in the grips of anxious thoughts, and things you can do to prevent them, before you go to bed.
How To Calm Anxiety And Get Better Sleep
Although the impacts of anxiety disorders can be substantial, they are one of the most treatable mental health disorders. This doesnt mean that reducing anxiety is always simple, but there are treatments that can help.
Any person who has persistent or significant anxiety and/or sleeping problems should talk with a doctor who can best assess their situation and discuss the benefits and downsides of the potential treatment options in their case.
Cognitive behavioral therapy is a common treatment for anxiety disorders. It is a type of talk therapy that works to reorient negative thinking, and it has had success in decreasing anxiety. Studies have found that CBT can often reduce anxiety even in people who have insomnia. Addressing anxiety can pave the way for better sleep, but severe cases of insomnia may persist after CBT for anxiety. CBT for insomnia may be a useful next step in these cases.
Several different types of medications are approved to treat anxiety disorders including anti-anxiety drugs, antidepressants, and beta-blockers. These medications are intended to mitigate symptoms rather than cure the underlying anxiety.
Because of the multifaceted relationship between anxiety and sleep, getting better rest may help combat feelings of anxiety. Building healthy sleep habits can make going to bed a more pleasant experience and facilitate a consistent routine to enhance sleep.
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Getting A Peaceful Nights Sleep
We all feel anxious at one time or another in our lives. Two thirds of Americans report having issues with anxiety and stress causing them to lose sleep. Anxiety disorders are associated with reduced sleep quality in a chicken and egg scenario where each tends to make the other worse. Knowing how to stop the vicious cycle is important so you can get on with enjoying your life.
But what is anxiety? Essentially, it is the bodys natural response to stress. You may feel fearful or apprehensive about making a decision or about the curve balls life might throw your way. You may feel unable to cope and that anxiety has started to interfere with your daily routine or affect your relationships with friends and family. If you are finding yourself agreeing to a lot of these, then speak with your doctor about your concerns.
Anxiety manifests itself differently for each person, but common symptoms include an increased heart rate and trouble sleeping. Having a dry mouth is also a physical symptom of anxiety and can further disrupt your sleep.
Is Anxiety Keeping You Up All Night
Anxiety can be triggered by normal stress-inducing events and have distinct symptoms. It can also manifest as generalized anxiety. Some people are just more prone to anxiety than others, based on hereditary factors and temperament. However, most people are familiar with these general anxiety symptoms. Anxiety can make you feel like youre all alone. However, almost twenty percent of the population suffers from anxiety. This means that there is a lot known about how to effectively treat anxiety.
At night, your brain and subconscious mind continue to process and deal with challenges experienced during the day. If the challenge is severe, it could lead to insomnia or other sleep disturbances. In extreme cases, you could wake up from a panic attack, experience night terrors, or have sleep paralysis. Many people also experience stress dreams. These dreams usually involve everyday actions in which things go terribly wrong. Stress dreams arent as vivid or jarring as night terrors but can still disturb sleep.
Insomnia or sleep disturbances such as nightmares or night terrors are diagnostic markers for normal anxiety, as well as anxiety disorders. During a time of great stress, a persons hormonal system is affected, so it can become common for people who are going through this to wake up at night or feel extreme anxiety. It can even battle to get back to sleep. Whatever is causing anxiety during the day, is likely to show up at night too.
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Why Do You Get Anxiety At Night
When you lie down at night to unwind, your brain turns to all of the worries it didnt have time for during the day. Frequently, this anxiety revolves around worries you cant solve in the moment.
All the things that have been put on the back burner come to the forefront of your head, Dr. Albers says. Without competing demands for your attention, these worries often get louder and more pronounced.
Chronic daytime stress puts your body into overdrive and taxes your hormones and adrenal system, which are directly linked to sleep so sleep troubles may be a red flag telling you to address stress during your waking hours.
Nighttime anxiety can trigger a vicious cycle: A bad nights sleep leads to exhaustion the next day and disrupts your bodys natural rhythms. This makes you more vulnerable to anxiety during the day that can bleed into the night, Dr. Albers says. And so the cycle repeats.
The Problem For Those Suffering Anxiety Is That Usually There Is No Need For The Anxiety The Physical Danger Is Not Real And There Is No Need To Fight Or Flee
And thats my problem. My worries are rarely life and death. And yet, they keep me up at night all the same.
Licensed mental health counselor Nicky Treadway explains that, during the day, most people with anxiety are distracted and task-focused. Theyre feeling the symptoms of anxiety, but they have better places to land them, moving from point A to B to C throughout the day.
This is how I live my life: keeping my plate so full that I dont have time to dwell. As long as I have something else to focus on, the anxiety seems manageable.
But when thenighttime anxiety sets in, Treadway explains that the body is shifting into its natural circadian rhythm.
The light is going down, the melatonin production in the body is going up, and our body is telling us to rest, she says. But for someone who has anxiety, leaving that place of hyperarousal is difficult. So their body is kind of fighting that circadian rhythm.
Ducharme says that panic attacks occur with the greatest frequency between 1:30 and 3:30 a.m. At night, things are frequently quieter. There is less stimulation for distraction and more opportunity for worry.
She adds that we may have no control over any of these things, and theyre often made worse by the fact that help is less available at night.
After all, who are you supposed to call at 1 in the morning when your brain is putting you through a marathon of worries?
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Do Things That Make You Feel Happy
Again, what you do upon waking up sets the tone for your morning and the rest of your day. So another way to stop morning anxiety in its tracks is by doing something that makes you happy. Create a ritual with a positive association to replace the one of worry and panic, Robin says. Maybe you light your favorite candle to burn as you get ready for the day or you watch an episode of your favorite sitcom as you eat breakfast to start the day with laughter.
Morning anxiety can feel frustrating and overwhelming. But knowing the everyday factors that can contribute to it can help you take back control of how you feel. And as always, if the above strategies are not helping you get your morning anxiety under control, seeking the help of a professional is a great idea. Here’s to actually enjoying our morning routines again.
If You Cant Sleep Get Up
Insomnia is frustrating, but lying in bed and trying to get to sleep is only going to make you feel worse. If you canât get back to sleep within 20 minutes, get up.
âSome people get a sleep phobia where they get fixated on not being able to get to sleep, which can become a big anxiety worry,â Lidbetter says. âIf you canât go to sleep, get up and do something else. Reading can be therapeutic or you could practise mindfulness.
âAnxiety UK has a strong partnership with the Headspace people, which is a great app and something you can just practise which is relatively easy to do. It just sets the scene for a restful nightâs sleep because it calms down your sympathetic nervous system and puts you into relaxation mode.â
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What To Do If You Can’t Sleep
The relationship between sleep and mental health is cyclical. If you have poor sleep, you’re likely to feel tired the next day, which can make things even more difficult and stressful, which can make anxiety worse and result in another night of disturbed sleep. If you are struggling with anxiety and have trouble falling asleep, though, there are steps you can take.
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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Practice Mindfulness Meditate Or Pray
Meditation, mindfulness and prayer all have similar goals get your mind off future worries and focus on the present. Try to put yourself in a mindful state when you first wake up. Objectively observe your feelings, thoughts and bodily state while trying not to react to them. Take some deep breaths, turning your focus away from what you cant control and turning it toward what you can.
Why Is My Anxiety Worse At Night
When the lights are out, the world is quiet, and there are no more distractions to be found.
It always happens at night.
The lights go out and my mind spins. It replays all the things I said that didnt come out the way I meant. All the interactions that didnt go the way I intended. It bombards me with intrusive thoughts horrific videos that I cant turn away from, playing over and over in my head.
It beats me up for mistakes Ive made and tortures me with worries I cant escape.
What if, what if, what if?
Ill sometimes be up for hours, the hamster wheel of my mind refusing to relent.
And when my anxiety is at its worst, it often follows me even into my dreams. Dark, twisted images that seem haunting and all too real, resulting in restless sleep and night sweats that serve as further proof of my panic.
None of its fun but its also not entirely unfamiliar. Ive been dealing with anxiety since my tween years and its always been the worst at night.
When the lights are out, the world is quiet, and there are no more distractions to be found.
Living in a cannabis-legal state helps. On the nights that are the worst, I reach for my high-CBD vape pen and thats usually enough to soothe my racing heart. But before legalization in Alaska, those nights were mine and mine alone to get through.
I would have paid anything given everything for a chance to escape them.
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Sleep Anxiety Tips: How To Calm Anxiety At Night
*This article is for general information purposes only and is not intended as medical or other professional advice. Visit the links within the text for sources. Casper has not independently verified the sources. While some of us may toss and turn some nights, every night can be a restless night for others. If youve ever struggled with sleep anxiety, you know the feeling of anxiously watching the clock as you worry about not being able to fall asleep and waking up sleep-deprived the next day. There are many statistics that reveal Americans struggle to sleep on a regular basis. As it turns out, anxiety and sleep are connected in a number of ways. Fifty percent of those who are sleep-deprived say that their anxiety impacts their ability to sleep at night. Its important to understand how anxiety can affect your ability to get a good nights rest. This guide covers what sleep anxiety is, the effects of anxiety-induced sleep deprivation, and science-backed tips for decreasing anxious thoughts, as well as how to set yourself up for better sleep.
What Causes Night Time Panic Attacks
While nocturnal panic attacks can be sudden and frightening, theyre actually a common mental health condition. So what causes them?
So far, research hasnt found a single, clear-cut reason for why people experience panic attacks at night. However, we do know that the brain doesnt switch off during sleep, so its possible for any pent-up worries or anxieties to manifest in our unconscious brains, causing a nocturnal panic attack. Also, struggling with day time panic attacks makes it more likely that you will experience panic attacks at night.
Research suggests there are a number of other factors that could increase the risk of someone suffering from both day and night time panic attacks. These include:
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