Why Your Anxiety Feels Worse at Night — And What You Can Do About It
If you're someone who feels relatively calm during the day but starts spiraling with worry as the sun goes down, you're not alone. Many people report that their anxiety becomes most intense at night—just when they’re trying to wind down and sleep. But why does this happen? And what can you do to ease it?
As a licensed psychologist for anxiety based in Florida, I’ve helped many clients understand and manage the factors behind nighttime anxiety. Here’s what might be going on—and what you can do to find relief.
Why Is Anxiety Worse at Night?
There are several reasons why anxiety tends to peak in the evening:
Quiet triggers overthinking: The stillness of nighttime can amplify internal thoughts. Without daytime distractions like work or social interactions, your mind may zero in on worries that went unnoticed earlier.
Fatigue lowers coping ability: After a long day, your mental resilience may be lower. You might find it harder to stop ruminating or self-soothe.
Stress hormones fluctuate: Cortisol, the stress hormone, naturally fluctuates and may increase at night for some, contributing to racing thoughts or restlessness.
What You Can Do To Calm Nighttime Anxiety
1. Create a Soothing Evening Routine
A consistent wind-down routine sends your brain a signal that it's time to relax. Consider gentle stretching, meditation, or reading—avoid screens and doom-scrolling.
2. Write Down Your Worries
Journaling before bed can offload your anxious thoughts. Try listing your top 3 worries and then write a realistic next step for each. This action-based thinking can reduce the sense of helplessness.
3. Practice Breathing Techniques
Simple breathing exercises—like 4-7-8 breathing—can lower your heart rate and calm your nervous system, making it easier to fall asleep.
When to Seek Professional Support
If nighttime anxiety is starting to affect your quality of life, it’s time to get help. A licensed psychologist for anxiety can work with you to identify triggers, develop healthier thinking patterns, and provide personalized coping strategies. Cognitive Behavioral Therapy (CBT) is especially effective for those experiencing insomnia tied to anxiety.
Getting help with anxiety is a powerful and courageous step. The right therapist can help you regain control of your evenings—and your overall peace of mind.
Start Sleeping Better Tonight
You don’t have to dread nighttime anymore. If you’re tired of lying awake with racing thoughts, know that help with anxiety is just a click away. Dr. Megan Rotondo is an experienced psychologist for anxiety in Florida who offers compassionate, evidence-based care to help you find rest and relief.
