Why Anxiety Can Feel Worse at Night—and What You Can Do About It

Anxiety tends to hit harder at night, and there are a few reasons why. Here’s what’s going on and some ways to help manage it better:

Why Anxiety Might Feel Worse at Night

1. There Are Fewer Distractions
   During the day, you’re busy with work, friends, chores, or other responsibilities. But at night, when everything quiets down, your brain finally has time to think about all of the stuff it didn’t have room to think about earlier.

2. You're Tired, But Your Brain Isn’t
   When you’re exhausted, it’s harder to keep your emotions in check. Your brain might be too drained to push back against anxious thoughts, making them feel even bigger.

3. Hormones and Sleep Patterns
   Stress hormones like cortisol follow a cycle throughout the day. If that cycle is out of sync—because of stress, poor sleep, or bad habits—your body might feel wired when it should be winding down.

4. Overthinking on Overdrive
   With no daytime distractions, your mind can get stuck replaying awkward moments, worrying about the future, or making small problems feel huge.

5. Screens and Late-Night Scrolling
   Blue light from your phone messes with melatonin (your sleep hormone), keeping you alert when you should be winding down. Plus, social media or bad news can trigger more stress.

6. Noticing Every Sensation
   When everything’s still and quiet, you might become hyper-aware of your body—your heartbeat, breathing, or any tension—which can make anxiety feel even stronger.

How to Ease Nighttime Anxiety

1. Create a Wind-Down Routine
   Try reading, journaling, stretching, or taking a warm shower before bed to help your brain shift into sleep mode.

2. Cut Back on Screens and Stimulants
   Avoid caffeine in the afternoon and put your phone away at least an hour before bed. Blue light and stress-triggering content aren’t doing you any favors.

3. Try Mindfulness or Deep Breathing
   Guided meditation, deep breaths, or body relaxation exercises can help slow your racing thoughts and relax your body.

4. Write It Down and Let It Go
   If your mind won’t stop spinning, jot down your thoughts. Remind yourself that nighttime isn’t the best time for problem-solving—save it for the morning.

5. Use Background Noise
   Soft sounds like white noise, rain, or calming music can help keep anxious thoughts from taking over.

6. Stick to a Sleep Schedule
   Going to bed and waking up at the same time every day helps train your body to relax at night.

7. Move Your Body During the Day
   Exercise helps burn off stress and improves sleep quality, so you’re less likely to feel restless at night.

8. Get Up if You Can’t Sleep
   Lying in bed tossing and turning can make anxiety worse. If you can’t sleep, do something calming (like reading or stretching) until you start feeling drowsy.

   While anxiety can often feel more intense at night when distractions fade and thoughts become louder, the same tools that help during the day—such as deep breathing, grounding techniques, and cognitive reframing—remain effective. You can also take some control by creating a calming nighttime routine, avoiding screens before bed, and reminding yourself that anxious thoughts can feel stronger when you're tired but that doesn’t make those thoughts any more true!