4 Tips for Managing Nocturnal Anxiety

Tossing, turning, yearning for sleep, but unable to switch off… sound familiar?

Night-time anxiety is surprisingly common, but that doesn’t help when it keeps you up all night. Claire Eastham shares 4 tips to beat the after dark blues.

"Why does my anxiety always get worse at night-time?" a friend asks me one Sunday afternoon as she's tucking into roast potatoes and looking exhausted.

"I'll be in bed, snug and warm, trying to drift off when BOOM, this sense of dread comes over me, followed by hundreds of negative thoughts about work, my family, or something I said to a neighbour."  

Her experience is far from unique, of course. Often, the symptoms of anxiety can be more intense at night. Even people who don't have the condition find their mind turning against them when the sun goes down.

Why is my anxiety worse after dark?

It's simple. We have fewer distractions and more time to get anxious at night. The world quietens down, and our never-ending "to-do" lists stop. During the daytime, our brains are engaged – commuting, working, talking to others, taking care of people, cooking, eating, cleaning, etc. Not to mention distractions like television, music, games, social media, and so on. The time to reflect on worries is reduced.

But once we're in bed, our subconscious has centre stage. I think of it as my brain shouting, "Now’s my chance. Let's go!"

Thoughts, concerns and even imagery we didn't realise had bothered us during the day come flooding out. Some are more upsetting than others. Once you start worrying about something, these negative emotions can trigger a physical response, which in turn exacerbates feelings of night-time anxiety.

It can be frustrating, but there are ways to combat it.  

4 Tips for dealing with night-time worries

1. Write down any racing irrational thoughts

It doesn't matter how ridiculous they seem; write those thoughts down. Writing negative thoughts down is a great way to break the cycle. It's like a mini Cognitive Behaviour Exercise. Reading some out loud might even make you laugh. Some of my more ludicrous ones include:

What if my boss wants to sack me because I told her I hated “Breaking Bad”?

My best friend sounded "off" on the phone earlier. What if I've done something? What if she never tells me what I've done, and we never speak again?

Of course, both of these concerns were inaccurate. Any rational worries like, "I don't like my job anymore" (for example), can be logged and dealt with during the bright light of day.   

2. Avoid caffeine after 3 p.m. 

This one may sound obvious, but you'd be surprised how many people still have that coffee or fizzy drink close to bedtime. Caffeine triggers cortisol, and cortisol feeds anxiety.

If possible, avoid anything with it from the afternoon, as caffeine can remain in the system for hours, depending on your tolerance level. Instead, stick to decaffeinated or herbal tea and non-caffeinated beverages.

It’s a small thing, but unhealthy habits can make a big impact on our mental health further down the line.

3. If you’re feeling anxious in bed, don't stay there

Fighting thoughts and feelings of anxiety will only make them more intense. Anxiety expert Dr David Carbonell refers to this as, “Fighting fires with gasoline."

The harder you try, the worse the night-time anxiety gets. Getting up and doing something else for ten minutes is better. The change of scene works as a soothing distraction.

I like to run the tap and pour cold water on my wrists while concentrating on the sensation. It's a mini-mindfulness exercise.

4. Develop a night-time routine

My brain responds very positively to ingrained regimens and rituals. At first, sticking to a routine seems like an effort, but it is very worthwhile. My gran has been having a bath every night at 10 p.m. for over twenty years. She follows this with a cup of Horlicks and half an hour of knitting.

I like getting into my pyjamas and cleansing my face around 9 p.m. The facial massage is soothing and signals to my brain that it's time to start shutting down. I then have a relaxing herbal tea and rub some jasmine oil on my chest. My brain now associates the scent of jasmine with sleep. It took a while to connect the senses properly, but now it works a treat.

A night-time routine doesn't need to be complicated or expensive. Just choose a few things to do every night before bed that relaxes you and do them consistently.

Finally, if you regularly struggle to sleep because of anxiety at night, speak to your doctor or therapist. They’re there to help with mental health setbacks, so use them!

---

© 2023 Life Effects by Teva Pharmaceuticals

The individual(s) who have written and created the content in and whose images appear in this article have been paid by Teva Pharmaceuticals for their contributions. This content represents the opinions of the contributor and does not necessarily reflect those of Teva Pharmaceuticals. Similarly, Teva Pharmaceuticals does not review, control, influence or endorse any content related to the contributor's websites or social media networks. This content is intended for informational and educational purposes and should not be considered medical advice or recommendations. Consult a qualified medical professional for diagnosis and before beginning or changing any treatment regimen​. 

This site is intended for UK and Ireland residents only.

Date of preparation: August 2023
D: COB-GB-NP-00247 (V1.0) / T: COB-GB-NP-00241 (V1.0) / M: COB-GB-NP-00235 (V1.0)