How Can I Stop Anxiety At Night?

Anxiety refers to a sensation or feeling of unease, nervousness or worry. This feeling is characteristically seen in an absence of impending threat. Anxiety is very different from fear, which is seen as our body’s natural response to an immediate danger or threat.

Anxiety at night can be a cause of worry. However, it can be treated in several ways. Some of the methods suggested here can alleviate your anxiety at night.

Almost all of us experience anxiety at some or the other time in our lives. However, sometimes this anxiety may loiter around for a bit longer than it should usually. If this situation arises, it may interfere significantly with your daily routine and sometimes your night-time life too.

Night is one of the commonest times that people experience anxiety. Studies have linked loss of adequate sleep or sleep deprivation to anxiety. Yet other studies show that anxiety is related to loss of sleep or sleep deprivation.

Treating anxiety can take time. Also, the treatment protocol may be different for different persons according to the signs and symptoms that they present with.

Considering this, your doctor may turn to different approaches or options so as to find the right kind of treatment for you.

Broadly, the treatment protocol may consist of the following options-

Treating any underlying medical condition
Psychotherapy
Medicines
Alternative medicine
Lifestyle changes

Let us have a look at each one of these in detail.

Treating Any Underlying Medical Condition-

Many medical conditions like diabetes, hyperthyroidism, heart problems, irritable bowel syndrome, acute pain, brain tumors etc. can cause night-time anxiety in many people
If you are suffering from any of these, your doctor will first want to attend to these
Treating these diseases may relieve you of your anxiety symptoms

Psychotherapy-

Psychotherapy can be given in many forms and there are many forms that can provide a relief in anxiety
A method called cognitive behavioral therapy or CBT is a form that inspires changing the thought patterns to improve the mood and behavior
CBT is one of the most engrained methods of psychotherapy for the treatment of anxiety

Medicines-

In some cases, anxiety may need to be treated with both psychotherapy and medicines
Benzodiazepines are most commonly used for acute anxiety attacks, whereas for long-term anxiety disorders antidepressants are used

Alternative Medicine-

Alternative medicine may be another option for night-time anxiety
Though there is not enough research to establish a confirmation, both natural and herbal supplements are worth trying as anxiety treatment options
It is better to talk with your doctor though, if you want to try any of these natural and herbal supplements

Lifestyle Changes For Anxiety At Night

Meditation-

Meditation refers to practicing mindfulness
Even a single session of meditation can benefit you in reducing your anxiety
It is a good idea to meditate for a little while before you go to sleep at night, to see reduction in your night-time anxiety

Breathing Techniques-

Deep breathing can help in slowing your heart rate down and improving your blood pressure
It is good to practice some deep breathing before you go to sleep at night-both if you are experiencing an anxiety attack or otherwise

Healthy Sleep Habits-

Establishing healthy sleep habits can be a sure way of easing anxiety at nights
Being happy and comfortable in your sleeping room can help in improving your quality of sleep, eventually easing your anxiety at night

Exercise Regularly-

Yes. If you are experiencing a night-time anxiety, you will surely benefit from exercising in the late afternoon, as it can make you tired and a bit sleepy
This will eventually improve your sleeping habits and reduce your night-time anxiety

Avoid Stimulants-

Stimulants like caffeine, alcohol and cigarettes can make your anxiety symptoms worse
It is good to avoid them before going to bed
Same is true with electronics as well

Also Read:

How Can I Stop Anxiety At Night?