Hello, anxiety, we meet at 3 am again.

Has this ever happened to you? You fall asleep okay (well, maybe some nights) only to find yourself wide awake at 3 am thinking about the most mundane and obscure things.

Then once night-time anxiety has set in you develop sleep-maintenance insomnia, – you can’t get back to sleep because you’re worried about not getting enough sleep. You may toss and turn as your mind dwells on your worries from the day before, then races off thinking about a crisis you can’t control. If you struggle with insomnia and have anxiety, you may have a pattern of waking up unusually early and having trouble getting back to sleep.

Sleep-maintenance insomnia, it affects more women than men. You typically start to worry about getting back to sleep at a reasonable time, and you also may have thoughts that become more dire and even irrational.

Anxiety can happen at any time of the day, including the morning, afternoon, and at night. Typical symptoms of anxiety can include nervousness, worrying, the inability to focus, as well as trouble, falling or staying asleep.

Say what precisely is the cause of anxiety at night is? There may be a number of internal or external factors impacting your sleep, here are some common ones:

Alcohol

The old, glass of wine before bed helps me sleep scenario. Oh dear, alcohol can place you in a false sense of reality, alcohol may send you to dreamland quickly, but it also significantly disrupts sleep in the second half of the night.  You may wake up in the middle of the night, giving space and opportunity for your mind to start to wander and worry.

Stress

If you have anxiety and are dealing with loads of stress, this stress can manifest itself during the night-time as your mind is racing. The body begins to “prime” itself in a fight-or-flight response, which often causes what is known as an adrenaline rush. If you experience this at night, it makes it even more difficult to fall back asleep.

Checking your phone

In a 2018 study of young adults published in PLoS ONE, one in eight were using their phones in the middle of the night, precisely three to five hours after going to bed.  Being glued to your phone—especially if you’re checking potentially triggering content—contributes to anxiety, says Dr. Dimitriu.

The Interplay Between Anxiety and Sleep

Anxiety, a natural response to stress, serves as an internal alarm system, alerting us to potential threats and challenges. However, when this response becomes disproportionate or persists during nighttime hours, it can disrupt sleep. Anxiety activates the body's "fight or flight" response, releasing stress hormones like cortisol that trigger physiological reactions such as increased heart rate and heightened alertness. These reactions are counterproductive to the relaxation required for sleep onset.

Impact on Sleep Onset

One of the most significant ways nighttime anxiety impacts sleep is by delaying sleep onset, or the time it takes to fall asleep. You know those nights when you lay there and stare at the ceiling, your body is tired but your mind is filled with racing thoughts, worries about the future, or fear of the unknown, which can create a mental loop that prevents the mind from quieting down. This can lead to a frustrating cycle where the more one struggles to fall asleep, the more anxious they become about their inability to do so.

Fragmented Sleep Patterns

Even if you manage to drift into sleep, nighttime anxiety can lead to fragmented sleep patterns. Frequent awakenings during the night are common among individuals experiencing anxiety, disrupting the natural sleep cycle and preventing the body from entering deeper stages of restorative sleep. These disruptions can result in a feeling of fatigue upon waking, despite having spent several hours in bed.

Vicious Cycle: Anxiety and Sleep

Nighttime anxiety and poor sleep can form a vicious cycle. Poor sleep can exacerbate anxiety, making the mind more susceptible to irrational thoughts and amplifying worries. Conversely, increased anxiety levels can trigger poor sleep, as the heightened physiological responses interfere with the body's natural transition into a restful slumber. Breaking this cycle requires addressing both the anxiety and the sleep issues concurrently.

Coping Strategies Night/Sleep Anxiety

Managing nighttime anxiety and its impact on sleep requires a holistic approach:

• Create a Relaxing Pre-Sleep Routine: Engage in calming activities before bedtime, such as reading, gentle stretching, or deep breathing exercises. These rituals signal to the brain that it's time to wind down.

• Mindfulness and Meditation: Practicing mindfulness and meditation can help train the mind to focus on the present moment, reducing the hold of anxious thoughts.

• Limit Screen Time: Blue light emitted by screens can interfere with the body's production of melatonin, a hormone crucial for sleep. Avoid screens an hour before bedtime.

• Journaling: Write down your worries before bed to externalize them from your mind, creating a sense of closure for the day.

• Professional Help: If nighttime anxiety is severely affecting your sleep, consider seeking help from a mental health professional. Therapy and, if necessary, medication can provide effective solutions.

Source: https://www.thehealthy.com/mental-health/anxiety/anxiety-at-night/