Nighttime anxiety: causes and 10 keys to overcoming it

It is 2 am and in 5 am you have to get up to go to work. You spend two hours in bed wandering around, and no matter how hard you try, you can’t sleep. You have tried everything to fall asleep quickly, count sheep, do the 4-7-8 method, etc., but with each passing minute you feel more and more anxious and worried. You have less and less time to sleep and thinking about it keeps you more awake.

If you think this has happened to you, you may have suffered from nighttime anxietyA phenomenon associated with insomnia that can appear at specific times or for long periods of time for various reasons. In this article, you will find some tips that will help you overcome this type of anxiety.

    When the mind does not disconnect

    This unpleasant feeling can appear for different reasons and you have surely experienced it at some point in your life. Nighttime anxiety comes over you when you enter this vicious cycle where you are very clear that you need to sleep but these negative thoughts and anxiety only fuel this negative situation. You are sleepy, but you cannot relax..

    Our mind tends to think, and if we flip a question, the worse it gets. Once these thoughts grab our attention worry severely interferes with our ability to fall asleep.

      Causes of nocturnal anxiety

      Anxiety is a completely normal, adaptive emotion, and people may experience it in our daily lives several times, but nocturnal anxiety is not entirely positive. usually it is a consequence of worries that we can have respect for something that happens to us in our daily life.

      Perhaps this is a warning about something that could go wrong, and at best, for example, it is a way of warning us that we have to go looking for a job because we are short of money.

      But it can also happen that nocturnal anxiety is a consequence of the imaginary or anticipated worries that we have and that we exaggerate, it can be a symptom of the stress that we undergo and which prevents us from sleeping, and it can even be a consequence. training, the physical intensity just before bedtime, which activates our nervous system and in turn prevents us from disconnecting when we are in bed.

      Tips for Overcoming Anxiety at Night

      Undoubtedly, to suffer from this situation is unpleasant. But … Is it possible to overcome? Here are some tips and habits that can get you out of this complicated situation.

      1. Detect the problem

      It has already been mentioned in the previous lines that nighttime anxiety can be caused for different reasons. Therefore, it is necessary to detect the source of the problem. Are we training at night? Are we worried about something in our life (eg, mortgage payment)? Do we have a lot of work in our office and do we take that work home? Are we going through an existential crisis?

      These questions can help us know what is really happening to us, and so we can resolve it. For example, if we have detected that the problem is that we are training at night, it may be better to train in the morning.

      2. Seek psychological help

      In some cases, we may not be aware of the problem, or when we try to resolve it, the symptoms have not improved. Then it is necessary to undergo psychological therapy. An experienced psychotherapist can help you to solve the problems of anxiety and nighttime insomnia, so that you can improve your overall health and regain your emotional balance.

      3. Exercise

      Exercise is necessary because it brings many benefits not only physical, but also psychological. Studies show that exercising improves mood because it helps release neurochemicals like serotonin or endorphins, which make us feel good.

      It also helps us reduce stress and anxiety reduces the presence of cortisol in our body. In addition, with physical exercise, you will be more tired at home and you will sleep better.

      4. But … don’t overtrain yourself

      However, to prevent the nervous system from becoming too active late at night, it is best to exercise or exercise in the morning or early afternoon. The important thing is to avoid exercising at night.

      You should also avoid overtraining syndrome, also called obsolete, which is different from physical overtraining. This condition occurs when the athlete he does not rest enough, he trains him to excess, Which has serious consequences on mental health: feeling of emotional fatigue, lethargy, loss of vigor, insomnia, depression, etc. It can be difficult to detect; however, you can read more about this phenomenon in our article: “Overtraining Syndrome: Burnt Athletes”

      5. Eat well

      Food is also an important factor which determines to a greater or lesser extent our general well-being. Certainly, healthy living will encourage good sleep habits, Which can play an important role in preventing insomnia.

      But care must be taken to eat especially at night, because large meals can lead to difficulty falling asleep and therefore to nocturnal anxiety.

      6. Beware of stimulants

      While it is true that not everyone is affected in the same way by certain stimulants such as coffee or theobromine, it is always best not to take products containing these substances (especially taurine) after 6 p.m. when you have a normal schedule) because it can interfere with sleep and affect your nervous system.

      7. Practice mindfulness

      The practice of mindfulness or mindfulness it seems to have a positive effect on combating anxiety, stress or insomnia. Mindfulness is a method that works the ability to be aware, compassion, and the ability to be present in the here and now.

      Its 8-week program called the “Mindfulness-Based Stress Reduction Program (MSBR)” appears to significantly improve the well-being of people who have used it. A study from the University of Utah showed that the MBSR not only helps reduce stress and control anxiety, but can also help us sleep better.

        8. Have a daily schedule

        Insomnia and nighttime anxiety can also occur because you don’t have a set schedule. For example, going to bed one day at 11 p.m., the next at 3 a.m. and the next at 12 p.m. The same goes for getting up every day at a different time. It is always better to have a more or less fixed schedule, say from 9 a.m. to 11 p.m., whatever it allows not to alter the circadian rhythm and a natural and quality dream occurs.

        9. Disconnect

        The timing is often affected by the way we use technological devices. If we start watching a movie at 11 p.m., we probably won’t go to bed until after 1 p.m., which doesn’t help sleep at all and can cause nighttime anxiety.

        Additionally, scientific studies claim that using electronic devices 30 minutes before bedtime also impairs the ability to fall asleep because he seems to keep his mind stimulated because of the enlightenment that these devices use.

        10. Use the bedroom for sleeping and having intimate relationships

        Experts claim that the room should be used for sleeping or having sex if we want to sleep better, so they don’t advise having the computer in that space of the house. Likewise, having the TV nearby can be counterproductive, Especially if we go to bed with the TV on.

        You also have to take care of the space where you sleep: a comfortable pillow, a correct temperature, etc. these are factors that can affect the quality of sleep and cause us to wake up at midnight and not be able to sleep properly.

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