Tips for conquering anxiety at night
Do You Have Anxiety At Night?
Anxiety at night can take many forms and can happen for many reasons. One form is a general
that keeps you up, wide awake, and feeling tortured about your mistakes in the past and your fears about the future. You lay in bed thinking about all the things that happened and how you’ve screwed up your life, ruined relationships and sealed your fate. You also may worry about the future and all the terrible and catastrophic things that can indeed go wrong tomorrow or five years from today.
At nighttime, you are more vulnerable. You are tired, have less control over your thoughts and mind, and cannot distinguish irrational or unrealistic ideas. The pattern can become increasingly anxious in the evenings because you fear what your mind may subject you to. That can soon develop into a sleeping disorder, which might lead you down the path of sleeping pills or heavy caffeine use.
If you have powerful avoidance mechanisms in place and cannot distract yourself at night, you cannot avoid your anxious thoughts when it becomes time to rest. It is for this reason that avoidance and distraction are not reliable avoidance techniques. Learning mindfulness, or being with your anxiety and befriending it, is an excellent technique to investigate if you suffer from nighttime anxiety.
Also this page on weighted blankets.
Additionally, being very careful of your alcohol and caffeine intake and the kinds of exposure you are having to electronics and media before bedtime can impact your ability to rest without anxiety. It may help you to have a nighttime ritual that entails winding down that you stick to.
Take your devices out of the bedroom and see if it doesn’t help.
People who struggle with this kind of anxiety can most benefit from cognitive behavior therapy or mindfulness-based interventions throughout their day.
Anxiety at Night Special Situations :Panic, PTSD or Night Terrors
‘Other forms of anxiety at night include panic attacks, stress-related to imagery and memories of trauma for PTSD, or anxiety associated with night terrors.
- Panic attacks: People can awaken in a panic state similar to what occurs during a daytime panic attack and remember the episode later. This fear causes them to avoid sleeping, have increased anxiety around the evening time.
- Night Terrors: Children and adults with bipolar disorder may have very vivid nightmares that they have difficulty separating from reality, and this cycle looks similar to the one in PTSD. Some adults with night terrors awaken but then quickly go back to sleep with little disruption or anxiety about their evening routine.
- Post-traumatic stress disorder: If you have PTSD, you may have your sleep disrupted by images or memories associated with the trauma that causes you anxiety and fear. You may be anxious and fearful ABOUT going to bed because of these images, leading to a general increase of anxiety at night and an avoidance of bedtime.
children, the elderly and sick and sleep disordered
Nighttime anxiety is most common in children, especially if they have a fear of separation. Nighttime anxiety is also common in the elderly, those with dementia, and those with Parkinson’s, psychosis or restless leg syndrome, or sleep disorders.
Many of my clients who have bipolar disorder have a sudden spike in anxiety or depression in the evening. It can be very uncomfortable for them and feel unmanageable. Mood swings can exacerbate anxiety. Sometimes the anxiety can be eased by a medication change.
SUnday Night Anxiety
Almost everyone feels some anxiety on Sunday night. You’ve been avoiding thinking about or dealing with work stress for the weekend, and it now becomes unavoidable. The level of your anxiety may indicate that your work stress is more than you can handle.
Women who are in perimenopause may also deal more with anxiety at night. The discomfort from hot flashes can cause sleep disruption, and hormonal changes wreak havoc on women’s moods. Cooling the room can help. Talk with your doctor about supplementing hormones with an antidepressant. It can take years before you fully complete
Ellis, J. (2017, Feb 16). Forget counting sheep – imagine a RAINBOW instead. Daily Mail Retrieved from http://nclive.org/cgi-bin/nclsm?url=http://search.proquest.com/docview/1868555707?accountid=13217
Tippett, S., & as told to, S. F. (2011, May 03). G2: Health: Three-minute fix late-night worries. The Guardian
Retrieved from http://nclive.org/cgi-bin/nclsm?url=http://search.proquest.com/docview/864536294?accountid=13217
Medical information obtained from this website is not intended as a substitute for professional care. If you have or suspect you have a problem, you should consult a healthcare provider.