Written by: THE BALANCE
Medically reviewed by Dr. Sarah Boss, MD
Last updated: January 21, 2026
Fact checked
Quick Summary
  • Anxiety that intensifies at night is a common but deliberating experience for many as it impacts the ability to rest and sleep peacefully.
  • As the day ends and all the outside world's distractions diminish, people often get more anxious as they tend to focus solely on stressful thoughts and worries.
  • The phenomenon of nighttime anxiety is challenging for most as it becomes a hurdle in the process of winding down, leading to problems in falling or staying asleep throughout the night.

Anxiety that intensifies at night is a common but deliberating experience for many as it impacts the ability to rest and sleep peacefully. As the day ends and all the outside world’s distractions diminish, people often get more anxious as they tend to focus solely on stressful thoughts and worries. The phenomenon of nighttime anxiety is challenging for most as it becomes a hurdle in the process of winding down, leading to problems in falling or staying asleep throughout the night.

Contrary to popular belief, nighttime anxiety is not an extension of the stress experienced during the day. A separate issue arises when a person has more time to focus without any external distractions. This free time allows individuals to focus only on unresolved thoughts, causing heightened alertness and making it difficult to prepare for sleep. The quiet of the night, typically deemed as peaceful and the ideal time to rest by the majority, paradoxically becomes a breeding ground for anxious thoughts, making the period before sleep significantly uncomfortable.

Despite its occurrence among many people, nighttime anxiety’s unique aspects are widely unknown. This article focuses on nighttime anxiety, which is essential for developing effective management strategies.

Anxiety often worsens at night due to several reasons. Usually, individuals experience increased stress levels due to one or more of the following reasons:

  • Reduction in Distractions: During the day, many tasks, activities, and interactions at home, school, or other places keep the mind occupied. These responsibilities of everyday life provide a kind of buffer against anxiety as people are distracted and do not focus on any distress. However, as nighttime begins and most activities end, most are left with no external stimuli. This gives people time to think about unresolved worries and concerns right before sleeping. The lack of active responsibilities and quietness, which are typically associated with resting, then serve more like a backdrop for anxiety and make it difficult to relax or sleep.
  • Overthinking and Rumination: Minimal tasks at night give the mind space to wander, paving the way for overthinking and rumination. This pattern of cognitive processing includes repeatedly focusing on negative thoughts, past regrets, or future uncertainties, which can cause worry and stress. Overthinking at night can be particularly disturbing as it keeps the brain from going into a restful state. Instead of relaxing, it remains alert and active while focusing on potential problems, which can worsen feelings of anxiety and interfere with falling asleep.
  • Biological Factors: Biological processes play a significant role in exacerbating anxiety levels during the night. The body’s circadian rhythms, essential to regulating sleep-wake cycles, affect the hormone levels throughout the day. As night begins, the levels of cortisol, the stress hormone, decreases, and melatonin, the hormone that regulates healthy sleep, decreases. However, for people with heightened anxiety levels, this shift in hormones can increase sensitivity to stress. Additionally, the darkness and silence during the night can trigger natural alertness, based on evolutionary survival mechanisms, that elevates feelings of anxiety to a great extent.
  • Anticipation of the Next Day: The change from day to night often prompts people to think about the day’s events and anticipate the difficulties that may occur in the following. In this situation, anticipation can be a source of anxiety, specifically if the next day includes potential stressful events or unresolved problems. The brain may start to race with thoughts about pending tasks that need to be completed, problems that may arise and need to be faced, or uncertainties to be managed. Anticipation can cause people to become very anxious, as the mind becomes hyper-fixated with future scenarios, making it challenging to achieve calm and fall asleep.
  • Isolation and Solitude: The nighttime hours are usually characterized by isolation and solitude, as most return to their homes to rest. While the solitude that comes with this can be peaceful for some, it can be a source of anxiety for others. The lack of social interaction and quietness at night can make individuals feel vulnerable or lonely, amplifying anxious thoughts. Isolation gives people time to become acutely aware of their worries and fears.
  • Physical Discomfort and Fatigue: Physical discomfort and fatigue from work, school, and other daily activities can contribute to nighttime anxiety. Aches, muscle tension, pains, or overall discomfort get more noticeable as the body settles down for sleeping. Additionally, fatigue from a long day can cause irritability and create a lower threshold for stress, making individuals more susceptible to anxiety. In combination, physical discomfort and mental exhaustion can create a feedback loop. In the loop, anxiety can worsen physical symptoms, and these symptoms, in turn, can increase anxiety.

Managing anxiety at night is integral to achieving restful sleep and maintaining overall health. Individuals struggling with the issue can naturally adopt several ways to make a significant difference. Some of these ways are as follows:

Establish a Consistent Bedtime Routine

Creating a consistent bedtime routine is among the most effective ways to control anxiety before bedtime. A regular routine serves as an indicator of relaxing and sleeping to the mind and body. A structured bedtime routine can include calming activities like reading, meditating, or stretching gently. The key is to choose any activities that assist in taking the focus away from anxious thoughts and place it on relaxing. By following the same routine every night, people can train their minds to link any preferred activities with sleep, making it easy to fall and stay asleep.

Practice Deep Breathing Exercises

Deep breathing exercises are efficient for controlling anxiety. When people become anxious, they experience rapid or shallow breathing, which adds to panic and discomfort. Taking slow and deep breaths can activate the parasympathetic nervous system in such a situation. The parasympathetic nervous system can promote relaxation and ease the physiological symptoms of stress. One common technique is the 4-7-8 breathing method. A person is supposed to inhale deeply for four seconds, hold the breath for seven seconds, and exhale slowly for eight seconds to calm down. Research conducted on 4-7-8 methods shows that repeating this exercise several times can also aid in slowing the heart rate and lowering blood pressure, making it easier to fall asleep [1].

Limit Screen Time Before Bed

Exposure to screens, such as televisions, laptops, and smartphones, before bed, contributes to nighttime anxiety. The blue light emitted by the screens affects melatonin production, the hormone that regulates sleep. Additionally, studies show that looking at stimulating content, including news, whether it is on social media or television, can make an individual even more anxious and disturb the sleep pattern [2]. For better sleep, experts recommend turning off all screens at least an hour before bedtime. Instead, consider calming activities such as reading a book, listening to soothing music, or practicing mindfulness meditation. Reducing screen time before bed can help regulate the body’s natural sleep-wake cycle and decrease anxiety.

Use Mindfulness Meditation

Mindfulness meditation is a popular technique for all kinds of anxiety. It involves focusing on the present moment and observing thoughts and feelings without judgment. By maintaining a non-reactive awareness of anxiety, this practice can reduce the impact of anxious thoughts and keep them from spiraling even further. To add mindfulness meditation before bed, find a quiet, comfortable space to lie down. Close your eyes and take a few deep breaths, then shift your attention to the sensations of your breaths as they move in and out of the body. If your mind starts to go somewhere else, bring your focus back to breathing gently. Practicing mindfulness daily can calm the mind and make it easier to sleep.

Use Aromatherapy

Aromatherapy is the use of essential oils to promote relaxation and well-being. It is used for many reasons, one of which is to relieve anxiety at night naturally. Certain essential oils, such as lavender, chamomile, and bergamot, have been widely used because of their calming properties. These oils can also help create a soothing environment for better sleep. You can incorporate aromatherapy into your bedtime routine in different ways, like:

  • Diffusing essential oils in the bedroom
  • Adding a few drops to the bath
  • Applying a diluted oil to wrists or  temples
  • Using a sheet or pillow spray infused with essential oils on your bed

According to research, essential oils’ gentle, pleasant scent can help relax the mind and body, making it easier to fall asleep and improving sleep quality. [3]

Engage in Progressive Muscle Relaxation

Progressive muscle relaxation (PMR) involves tensing and slowly releasing every muscle group in the body, beginning from the toes and moving toward the head. PMR is a technique used by many to release physical tension to ease distress while promoting mental relaxation simultaneously. To practice PMR, lie in a comfortable position in a quiet place. Close your eyes and start by tensing the muscles in the toes, holding the tension for a few seconds, and then releasing it slowly. Repeat the technique with muscles in the calves, thighs, abdomen, chest, arms, and face. As the tension is released, focus on the feelings of relaxation spreading through the body. Doing this as a part of the routine can prepare the body for restful sleep and control anxiety effectively.

Maintain a Healthy Diet and Avoid Stimulants

Diet plays a crucial role in managing anxiety, specifically during the nighttime. Maintaining a nutritious, balanced diet that includes whole foods, including fruits, vegetables, lean proteins, and whole grains, can support overall physical and mental health, thereby reducing anxiety. Remember that it is also essential to avoid consuming stimulants like caffeine and nicotine before bedtime, as these substances can disrupt sleep and contribute to anxiety. Instead, individuals can opt for beverages that promote healthy sleep, such as herbal teas like chamomile or valerian root tea. Keeping the diet healthy and avoiding stimulants can create a more conducive space for sleep and decrease nighttime anxiety.

Create a Calming Sleep Environment

The environment in which a person sleeps has a significant impact on anxiety levels. A cluttered, unhygienic, loud, or uncomfortable sleeping space can exacerbate anxiety and make it difficult to calm down. To create a suitable space for sleeping, ensure that the bedroom is quiet, clean, and dark. If there are any disturbances from outside, consider using blackout curtains, earplugs, or a white noise machine. Moreover, invest in good-quality mattresses and pillows that provide the comfort needed for a good night’s sleep. A peaceful and comfortable environment can reduce anxiety and improve sleep quality significantly.

By using these natural strategies in the nightly routine, people can effectively relieve anxiety at night and sleep peacefully.

If natural methods no longer help in controlling nighttime anxiety, professional help may be needed. Consistent anxiety that disrupts sleep and daily functioning can be a symptom of a more serious underlying issue that requires targeted intervention.

Signs You Need Professional Help

  • Persistent Insomnia: If anxiety is causing difficulty falling asleep or staying asleep continuously, even with repeated efforts to create a healthy routine, professional intervention may be necessary. Persistent insomnia may lead to chronic sleep deprivation, which can pave the way for other mental health issues.
  • Intensifying Anxiety Symptoms: When anxiety symptoms worsen over time or begin to affect other aspects of life, including school, relationships, and work, it shows that self-help strategies are no longer sufficient.
  • Physical Symptoms: If feeling anxious at night causes physical symptoms such as heart palpitations, chest pain, difficulty in breathing, and panic attacks, seek professional help immediately. These symptoms indicate that anxiety is beginning to impact physical health and needs medical attention.
  • Impact on Mental Health: When anxiety causes hopelessness, depression, disassociation, or suicidal thoughts, immediate professional assistance is fundamental. These symptoms suggest that anxiety has reached a level where it is severely affecting mental health and may require medical intervention.

Professional Help Options

When stress reaches an unmanageable stage, professional treatment can provide the necessary tools and resources needed to address the underlying causes and alleviate the anxiety. Various forms of professional help can help with the condition, such as:

  • Cognitive-Behavioral Therapy (CBT): CBT is one of the most effective therapeutic approaches for managing all forms of anxiety. It focuses on the identification of negative thought patterns and behaviors that contribute to anxiety and breaking them through healthy coping strategies and healthier ways of thinking. Research on sleeplessness and stress [4] shows that CBT is highly effective in treating insomnia related to anxiety, showing significant improvements in sleep quality and reduction in anxiety symptoms.
  • Medication: For some people, medication may be necessary to manage severe anxiety, significantly when it disrupts sleep and daily functioning. Research [5] shows medication is highly effective in reducing anxiety symptoms and improving sleep, specifically in cases where therapy alone is insufficient. This is why medicines are usually combined with therapy for a comprehensive treatment plan and increased efficacy.
  • Support Groups or Group Therapy: Joining a support group or getting group therapy provides a community of people with similar experiences, which can be beneficial for people struggling with anxiety. Support groups offer a space to share challenges and strategies with others who understand what you are going through. Group-based therapy gives a chance to explore anxiety triggers on a deeper level and develop personalized coping mechanisms.

When anxiety at night becomes unmanageable and affects everyday life, getting professional help is necessary for recovery. With comprehensive care, it is possible to control nighttime anxiety, achieve better sleep, and optimize mental health.

[1] Jerath R, Edry JW, Barnes VA, Jerath V. Physiology of long pranayamic breathing: Neural respiratory elements may provide a mechanism that explains how slow deep breathing shifts the autonomic nervous system. J Clin Psychol. 2015;71(6):567-579

[2] Chang AM, Aeschbach D, Duffy JF, Czeisler CA. Evening use of light-emitting eReaders negatively affects sleep, circadian timing, and next-morning alertness. J Clin Sleep Med. 2015;11(4):415-421.

[3] Koulivand PH, Ghadiri MK, Gorji A. Lavender and the nervous system. Evid Based Complement Alternat Med. 2013;2013:681304.

[4] Espie CA, Emsley R, Kyle SD, Gordon C, Drake CL, Siriwardena AN, Luik AI. Effect of digital cognitive behavioral therapy for insomnia on health, psychological well-being, and sleep-related quality of life: a randomized clinical trial. Lancet Psychiatry. 2019;6(1):35-45.

[5] Bandelow B, Michaelis S, Wedekind D. Treatment of anxiety disorders. J Clin Psychiatry. 2017;78(10):1221-1229.

FAQs

How to deal with anxiety at night in the shortest amount of time?
To quickly manage nighttime anxiety, combine physical relaxation methods with mental distraction. Begin by getting out of bed and engaging in a calming activity in low light, such as reading a non-stimulating book or practicing light stretching. This disrupts the anxious thoughts associated with being in bed. Additionally, try the “5-4-3-2-1” grounding technique. Using this method, you need to identify five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste. The technique will engage your senses and shift focus away from anxious thoughts.
Is it necessary to take medication for controlling anxiety at night?
Medication is not required in all cases of nighttime anxiety, and many people successfully manage their stress through therapy, lifestyle changes, and relaxation techniques. However, in cases of severe anxiety, medicines may be recommended by a healthcare provider. Remember that medication should only be used under the supervision of a healthcare professional. Do not take any medication for relieving anxiety on your own.
How can I calm anxiety at night in children?
For relieving nighttime anxiety in children, a consistent bedtime routine that can include reading a calming story or dimming the lights is crucial. Encourage deep breathing exercises that are easy for children, such as “balloon breathing,” where they imagine inflating a balloon in their belly with each breath. Like a favorite toy, a comfort object can also help reduce anxiety. Moreover, addressing any fears or concerns the children have before bed can keep these worries from transforming into anxiety. If the anxiety continues or is severe, talk to a pediatrician or child psychologist for further guidance.

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