How many times have we experienced that just when it’s time to rest and we get into bed… all worries are unleashed.
Our head seems to get out of control and starts to spin on topics that we would not want to know anything about at that time.
And the more we insist on resting, the more nervous we get.
It is not a strange situation. Stress motivates too many times that the worries of the day are magnified at night. And in those moments the head is unable to find solutions.
But things can be even worse, and if the affected person has a can feel:
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Concern
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Irritability
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Muscle tension
They are not serious symptoms but they are unpleasant. And they can affect our quality of lifebecause that night anxiety can prevent us from falling asleep or at least make it impossible for us to stay asleep long enough to rest.
A reality that plunges us into a vicious circle that makes it more difficult to deal with stress and anxiety the next day.
Why is anxiety worse at night?
Anxiety is probably the most frequent problem in the world.
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In Spain, 6.7% of the population suffers from it.
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In the United States, more than 40 million suffer from it, according to the .
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And in the world it is estimated that 264 million people (63% women) suffer from anxiety.
In addition, since the pandemic broke out, nocturnal anxiety has increased even more, and the figures show that more than half of adults have trouble sleeping.
And that some of the most widespread causes are relatively easy to correct, such as:
- drinking too much caffeine. Because this drink constricts blood vessels and that can increase blood pressure and contribute to anxiety.
- drinking too much alcohol, which in many cases is both cause and effect of the anxiety disorder.
- Medicines which can generate anxiety as a side effect. And this would include stimulants, corticosteroids, allergy medications, and thyroid medications, among others.
- News consumption and use of social networks. That of the American Psychological Association ensures that there is a link between news consumption and anxiety. And also the use of social networks can increase sleeping problems.
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disorder of uncontrolled anxiety. A very frequent problem, because although anxiety is highly treatable, only one in three people with diagnosed anxiety disorders seek treatment.
Tricks to help calm night anxiety
Sleeping well and long enough is a necessary goal for all human beings. It always was and it is even more so now, as there is research that relates not getting enough sleep with chronic diseases such as Heart problems, and mental health disorders.
But when it comes to the relationship between anxiety and sleep, we often come across a story like the chicken and the egg.
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For one, sleep problems are a common sign and symptom of an anxiety disorder.
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On the other hand, sleep problems can increase the risk of anxiety.
so much that a sleepless night can increase anxiety the next day by up to 27%, according to a . The researchers called this sleep-loss-induced anxiety.
But avoiding bedtime anxiety isn’t a last-minute job, it’s an all-day job.
In any case, if you find yourself starting to feel restless or anxious before bed, try these tips:
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Make diaphragmatic breathing exercises, taking slow, deep breaths. According to a 2019 systematic review in , this technique can help trigger relaxation responses in the body that help reduce the presence of the stress hormone known as cortisol in the blood and lower blood pressure.
- write your thoughts and concerns in a journal.
- listen to relaxing music. Singing can also help reduce acute stress.
- take a warm bath before bedtime.
- turn off the news at least 30 minutes before going to bed.
- Keep electronics away from your bed, because the blue light from these devices can also disrupt the production of . And this brain chemical helps make you feel drowsy and help you fall asleep.
How can I stop anxiety attacks at night?
Anxiety doesn’t just keep us from sleeping. Also, in some cases, it can suddenly wake us up while we are sleeping.
And in that situation we can begin to experience symptoms of a panic attackfor example:
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Sweating, chills, or hot flashes
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tremors
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dizziness
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Fast or irregular heartbeat
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Difficulty breathing or breathing very fast
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Chest pain
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Stomach pain or nausea
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Tingling or numbness of the extremities
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Feelings of imminent death.
It is a situation that is medically known as a nocturnal panic attack, and to be a candidate for it to happen, it is enough to have a picture of anxiety.
Like all panic attacks, nocturnal ones also come on suddenly, without warning, and often there is no known trigger.
Of course, once it occurs it can take us to overcome it, easy, about 20 minutes. And these tips can help you in that situation:
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