“Managing Nighttime Anxiety: Causes and Coping Strategies”

2023-04-27 10:00:00

Books by Hussam Al-Shaqwiri

Thursday, April 27, 2023 12:00 PM

anxiety A common mental health problem that affects millions of people around the world, and it can appear in different ways, but one of the common ways is feeling anxious at night, and there are several ways to deal with it that we review in the following report, according to what was published by onlymyhealth.

Causes of anxiety at night

1. Overthinking

At night when we try to relax our brains tend to overthink and remember things that happened during the day, and this can lead to a spiral of negative thoughts and fears, which can lead to anxiety.

2. Physical symptoms

Some people may experience physical symptoms of anxiety at night, such as a racing heart, sweaty palms, and shortness of breath. These symptoms can be particularly troublesome when they occur at night, when it can be difficult to distract ourselves or find ways to deal with them.

3. Sleep disorders

Anxiety can also lead to sleep disturbances, such as difficulty falling asleep, waking up frequently during the night, or having nightmares. This can create a vicious cycle where anxiety causes sleep problems, which in turn exacerbates anxiety.

4. Less distractions

During the day we have a lot of distractions that keep us busy and busy. However, at night, when we are alone with our thoughts, there may be fewer distractions available, and this can make it difficult to deal with troubling thoughts and feelings.

5. Hormonal changes

Hormonal changes can also play a role in triggering anxiety at night, for example some women may experience increased anxiety and mood swings during menstruation or menopause.

Coping strategies for anxiety at night

1. Create a calming bedtime routine

Establishing a calming bedtime routine can help send signals to your brain that it’s time to relax. This can include activities such as reading a book, taking a warm bath, or practicing relaxation techniques such as deep breathing or meditation.

2. Practice good sleep habits

Good sleep hygiene can help improve the quality of your sleep, which in turn can reduce anxiety at night. This can include avoiding caffeine and alcohol before bed, keeping your bedroom cool and dark, and sticking to a regular sleep schedule.

3. Limit exposure to screens

Exposure to screens, such as smartphones and tablets, can interfere with our sleep and contribute to feelings of anxiety. Try to limit your exposure to screens for at least an hour before bedtime to give your brain a chance to relax.

4. Challenge negative thoughts

When you feel anxious at night, it is easy to get sucked into negative thoughts and fears. Challenge these thoughts by asking yourself if they are really true or if there is another way of looking at the situation that can help reduce anxiety.

5. Talk to someone

Talking to someone, whether it’s a friend, family member, or mental health professional, can help ease feelings of anxiety. It can be comforting to know that you are not alone and that others have experienced similar feelings.

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