04 Aug How to Calm Anxiety at Night – Nighttime Anxiety Medication
A feeling of worry, fear, and uneasiness is called anxiety. You might start to perspire, feel irritated and anxious, and your heart might beat quickly.
It can be a typical stress response. When faced with a difficult issue at work, before taking a test, or before making a significant decision, you could experience anxiety.
Everybody occasionally feels anxious. In fact, according to specialists, anxiety helps the body stay awake, focused, and ready to react in stressful situations.
But in addition to racing thoughts and bodily symptoms, anxiety can also cause difficulty falling asleep because these symptoms may worsen at night.
While anxiety is frequently a passing feeling, if it continues or worsens over time, it might turn into an anxiety disorder.
We look into the reasons why people experience evening anxiety, techniques for reducing nighttime anxiety, and when to consult a Psychiatrist in Patna about chronic anxiety and sleep issues.
Let us read How to Calm Anxiety at Night.
Causes of Anxiety During The Night
(a) Restlessness or lack of sleep: It has been discovered that those who typically do not obtain the required amount of sleep report higher levels of mental anguish, which can include tension and anxiety.
A person’s anxiety the next day increases when they receive less sleep than they are used to, according to studies.
(b) Life stressors: If you cannot sleep because of anxiety, it can be due to brief distress and anxiety as a result of stressful life events such as health problems, illness, or the loss of a family member.
Some people may develop anxiety disorders following a particularly challenging life stressor.
(c) Traumatic events: Following a traumatic incident, such as a natural disaster, violent crime, or vehicle accident, people frequently develop anxiety.
Adult panic attacks may be more common in people who experienced trauma as children.
(d) Genetics: According to research, some genes may increase a person’s risk of developing an anxiety condition. An individual with a genetic predisposition to anxiety may experience trauma or substantial life stressors before developing a problem.
(e) Side effects of medication: It can also be caused due to nighttime anxiety medication. Anxiety is a side effect that some medicines can cause.
Starting or increasing the dosage of steroids, amphetamines, or antihistamines, for instance, has been linked to anxiety and symptoms that resemble panic attacks.
Similar to this, drugs like nicotine and caffeine can cause anxiety.
We read some of the main causes of anxiety. Now let us see why anxiety is worse at night.
Reason Behind Anxiety Being Worse At Night
If you are wondering “Why do I get anxiety at night and can’t sleep” then it can be due to the following reason:
When people are resting in bed without the distractions of the day, anxiety might worsen at night because they tend to focus more on their anxieties.
For instance, persons who experience insomnia occasionally start to worry about their ability to get to sleep.
In addition, several other illnesses might deteriorate during the night and cause worry. For instance, those who suffer from nightmare disorder frequently experience distress after waking up from a nightmare.
Nightmares and erratic sleeping patterns are further symptoms of post-traumatic stress disorder (PTSD).
Additionally, nocturnal panic episodes can make a person feel nervous and as though a dreadful thing is about to happen, causing them to wake up in the middle of the night.
Let us now read what is anxiety at night symptoms
Symptoms Of Anxiety at Night
- Fear or worry about the future
- Stomach aches, pain in the back, or other discomfort
- Muscle tension, elevated heart rate, or sweat
- Chest pain or difficulty in breathing
- Getting dizzy
- Feelings of trembling, coldness, or tingling
- Nightmares or flashbacks to a tragic experience
Let us now read about how to calm anxiety attacks at night!!
Is There A Cure for Anxiety At Night Time?
(a) Psychotherapy: One of the best strategies to permanently overcome your anxiety is to seek counselling.
While many other types of therapy might be useful for anxiety, cognitive-behaviour therapy is one approach that may be helpful.
You can identify your worried or unreasonable beliefs and challenge them with the aid of cognitive-behavioural therapy. Your behaviours and emotions will improve as your thoughts start to feel better.
(b) Meditation: If you want to learn how to sleep with anxiety and depression then try meditation. It has been proven that meditation is a powerful tool for managing anxiety.
Create a mindfulness practice in the evening to assist you manage your anxiety symptoms at night. Find a comfortable seated position and close your eyes to begin your meditation. Being present at the moment is the goal of mindfulness.
Recognize any worries that arise in your thoughts, then choose to let them go. It’s acceptable for worries to ebb and flow. You can return to the present moment at any time.
The added benefit of this workout is that it helps you control your breathing. For instance, when you are concerned, your breathing tends to become faster, shallower, or irregular.
(c) Journaling: According to experts, jotting down your thoughts each night can be a good way to let them go. But watch out for working yourself up even more by using your journal.
Though it could be a fantastic way to let off steam, only concentrating on your day’s unpleasant and stressful events could make you feel much worse.
Try to maintain your attention on items that will make you feel more at ease and secure during your nighttime journaling practice instead.
You might mention someone you love or a place that makes you feel safe, for example.
(d) Create a plan for tomorrow: Stressing about the day after can sometimes heighten anxiety and keep people up at night. If this is what is making you anxious at night, try solving it by making plans for the next day.
To get ready for what needs to be done tomorrow, you might find it beneficial to use a calendar or to-do list. In this manner, you can go to bed with the assurance that there will not be any unpleasant surprises in store for you the following morning.
If you want to do this, be aware of your feelings since for some people, worrying about the next day may exacerbate anxiety.
(e) Listen to music: If you are thinking about how to sleep with anxiety attacks then try listening to music. Many anxious people find that listening to music or other sounds helps them unwind at night.
varying sounds have varying relaxing effects on different people, however slow instrumental music or audio tracks with natural sounds are frequently chosen.
Find out what type of sound makes you feel more relaxed.
As an illustration, while some people find the sound of running water comforting, others may find it annoying. Everything depends on how much relaxation your body needs.
When it comes time to finally fall asleep, experts advise keeping your bedroom as quiet as possible. But you can choose to keep the music on if you feel that some background noise aids in your sleep.
(f) Understand your triggers: Avoid viewing the news in the evening if you already know it makes you feel more worried and nervous. Turn off your email till the next morning if seeing your work emails causes your fears about work to resurface.
Even though How to Calm Anxiety at Night appears simple, it requires a lot of mindfulness to be able to identify your triggers and what is making you feel sad.
So, the next time you experience nighttime anxiety, be aware of your surroundings.
Let us now read the concluding para How to Calm Anxiety at Night.
Consult a doctor or therapist if your nighttime Anxiety Disorder Treatment does not seem to be getting any better. They can help you identify any underlying medical issues or anxiety disorders.
Bear this in mind as you (attempt to) sleep: Mindfulness is essential. Instead of obsessing over the future, concentrate on the things you can control right now, like sleeping.