- When night falls, our body undergoes a series of normal metabolic and psychological changes.
- However, there are cases of nocturnal anxiety.
- There are two reasons why anxiety can appear when we go to sleep.
Anxiety is a normal human emotion characterized by feelings of nervousness and worry. You may experience anxiety during stressful situations, such as a first date or a job interview.
Sometimes, however, the anxiety may persist longer than usual. When this happens, it can interfere with your daily and night life.
One of the most common times people experience anxiety is at night. A lots of clinical trials have found that lack of sleep can be a trigger for anxiety. Historically, the research it also suggests that anxiety disorders are associated with poorer sleep quality.
What is nocturnal anxiety?
To understand this concept and define it easily, we can break it down into its two components: anxiety and nocturnal.
In accordance with psychionFirst, anxiety is a response of the body present in people naturally. It has served the human species evolutionarily to face the potential dangers that could put the survival of the individual at risk.
So, anxiety, as a physical and psychological response is normal. The problem is when it appears with great frequency and intensity, in situations that are not actually harmful or dangerous for the person, since this response has a cost.
Second, of course, “nocturnal” refers to appearing at night. Normally after the day full of activities, work, etc; and especially, when it’s time to go to sleep.
Why do I have anxiety when I sleep?
There are two reasons why anxiety can appear when we go to sleep.
1. Daytime stress
The routine we have throughout the day strongly determines how we feel at night. If you have, for example, a very stressful job, it is possible that this stress materializes at night, especially when you have been accumulating it.
In addition, the closer the moments of stress are during the day, with respect to the night, the easier it will be for nighttime anxiety to appear.
For example, working in a stressful job in the morning is not the same as working at night. In the second case, night anxiety will appear more easily.
2. The silence of the night
This may be the most common root cause. We say “main”, because in general, both have a greater or lesser weight.
During the day, we go on autopilot to face the small (or big) challenges that come our way. But when night comes, the number of distractions are fewer, silence arrives and the time to think and focus our attention increases.
This means that at night, we come into contact with thoughts and sensations that cause us anxiety and that had been hidden during the day.
What to do if I have anxiety at night?
Here are some tips that we recommend you apply to reduce nighttime anxiety levels.
1. Limit the use of screens.
Several hours before, limit the use of screens (mobile, PC, television, etc.) before going to sleep. Even, Limit the intensity of the lights in your home making them accompany the intensity of the day.
2. Play sports
Sport helps the metabolism to regulate itself. If you do it in the afternoon or when the sun has already gone down, try not to be overly stimulating; rather low or moderate intensity.
3. Spot the problem
This will be the most useful but difficult tool to apply. If there is one (or several) problems in your life that you are dragging and are generating anxiety, solving them will be crucial to be able to turn the page.
If this is one of the main reasons why you have anxiety, you may need to ask a psychologist for help to solve it.
4. Choose the activities
As night draws near choose activities that generate little activation. Avoid dealing with work issues or in general that are stressful for you. Do things that make it easier for you to relax physically and mentally, whether it’s taking a bath, reading, or meditating. Each person has their own preferences.
5. Go to a professional
If you have tried to find a solution in various ways, but you cannot solve the problem, go to a psychology professional It will be the best option to understand and nip the problem in the bud.
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