Why Is My Anxiety So Bad at Night?
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Imagine you're at home, settling in for a quiet evening. Suddenly, an uninvited guest barges in — your anxiety. It makes itself at home, putting its feet up on the furniture, making a mess of your otherwise calm evening.
To understand this, we'll delve into the inner workings of our brain, understanding its ups and downs. We'll explore the connection between nighttime and anxiety — and how we can show this unwanted guest the door.
Research reveals that our brain fluctuates throughout the day, influenced by our circadian rhythms.
As darkness falls, our brain rhythms shift. As melatonin production increases, our minds get quiet enough to hear the anxieties we haven’t dealt with throughout the day. The stressors we manage to keep at bay during the day feel insurmountable at night, leading to a surge in anxiety.
If we’re hyper-aroused through the day — overscheduled, overwhelmed — we can be left with no time to dwell. That changes at night, and our thoughts seem louder, our fears more daunting.
Anxiety can be worse at night due to several other reasons:
If anxiety is keeping you up, night after night, it’s best to talk to your healthcare provider for guidance.
Neuroscience tells us that drinking regularly changes our brain's chemical balance, increasing the likelihood of anxiety disorders and perpetuating a vicious cycle — one that can result in dependency or misuse.
So we have to put in the hard work of getting to the root cause of our anxiety — including analyzing our own narratives. What stories do we tell ourselves as we grapple with nighttime anxiety and the urge to drink? Are we trapped in a narrative of powerlessness or self-criticism?
Our self-talk impacts our emotional well-being. Negative self-talk can amplify our anxiety and our perceived need for alcohol.
We can rewrite these narratives, empowering ourselves to face our nighttime anxieties head-on. The first step is to acknowledge our negative emotions and accept them, in order to work through them.
Here are some tips to manage anxiety at night:
Remember, therapists and other mental health professionals are equipped with evidence-based techniques to help us navigate anxiety and develop healthier coping mechanisms.
We are not helpless to our brain's quirks or our nighttime habits. As we understand our evening anxiety more deeply, we can deploy strategies to manage our feelings and rewrite our self-talk.
However, if your nighttime anxiety impacts your ability to function every day, consider seeking the help of a mental health professional.
With commitment and patience, we can welcome the night, not with dread, but with tranquility.
Although it isn’t a treatment for alcohol use disorder (AUD), the Reframe app can help you cut back on drinking gradually, with the science-backed knowledge to empower you 100% of the way. Our proven program has helped millions of people around the world drink less and live more. And we want to help you get there, too!
The Reframe app equips you with the knowledge and skills you need to not only survive drinking less, but to thrive while you navigate the journey. Our daily research-backed readings teach you the neuroscience of alcohol, and our in-app Toolkit provides the resources and activities you need to navigate each challenge.
You’ll meet millions of fellow Reframers in our 24/7 Forum chat and daily Zoom check-in meetings. Receive encouragement from people worldwide who know exactly what you’re going through! You’ll also have the opportunity to connect with our licensed Reframe coaches for more personalized guidance.
Plus, we’re always introducing new features to optimize your in-app experience. We recently launched our in-app chatbot, Melody, powered by the world’s most powerful AI technology. Melody is here to help as you adjust to a life with less (or no) alcohol.
And that’s not all! Every month, we launch fun challenges, like Dry/Damp January, Mental Health May, and Outdoorsy June. You won’t want to miss out on the chance to participate alongside fellow Reframers (or solo if that’s more your thing!).
The Reframe app is free for 7 days, so you don’t have anything to lose by trying it. Are you ready to feel empowered and discover life beyond alcohol? Then download our app through the App Store or Google Play today!
Reframe supports you in reducing alcohol consumption and enhancing your well-being.