Why can anxiety feel worse at night?
You might get through most of the day reasonably well, then everything changes when you get into bed. The distractions stop and there are fewer things demanding your attention but suddenly, your mind starts replaying conversations, thinking about tomorrow, worrying about things you cannot control or jumping between completely unrelated concerns. Anxiety can feel much more noticeable at night than it does during the day as there is less competing for your attention. During the day, work, family, travel, messages, conversations and everyday responsibilities can keep your mind occupied. When things become quiet, thoughts that have been pushed into the background become much harder to ignore.
Why do racing thoughts start when you try to sleep?
Going to bed removes many of the distractions that are present throughout the day. You are lying still, the room is quiet and there is nothing immediate to concentrate on. This can create the perfect environment for overthinking. You may start thinking about:
- Something you said earlier in the day
- Work you need to deal with tomorrow
- Money or family concerns
- A conversation that did not go how you wanted
- Things that could go wrong
- Decisions you need to make
- Your health
- Whether you are going to sleep at all
One thought can then quickly lead to another and before long, you may find yourself mentally trying to solve problems at a time when there is very little you can do about them.
Why does overthinking make sleep harder?
Anxiety and sleep can start to reinforce each other. You feel anxious, which makes it harder to switch off and because you cannot switch off, you struggle to sleep, and you then begin worrying about not sleeping. Thoughts such as:
“I’ve got to be up in six hours.”
“I’m going to be exhausted tomorrow.”
“Why can’t I just fall asleep?”
Add another layer of pressure. The harder you try to force yourself to sleep, the more alert you may become. For some people, this develops into a pattern where simply getting into bed starts to trigger worry.
Why do problems seem bigger at night?
Things can feel different when you are tired. A concern that felt manageable at 2pm can suddenly feel overwhelming at 11pm, whilst there is also less opportunity to act on whatever is worrying you. If you are anxious about work, you probably cannot resolve the issue at midnight. If you are worried about an appointment, you cannot make the phone call there and then. If you are replaying a conversation, the other person may be asleep. Your mind can therefore become stuck trying to find an answer to a problem that cannot be dealt with until the next day. That can make the worry feel repetitive and unresolved.
Can anxiety wake you during the night?
Yes, anxiety does not only affect falling asleep. Some people fall asleep reasonably easily but wake during the night and immediately start thinking. The moment they wake up, their mind switches back on. This might involve worrying about the following day, checking the time repeatedly or becoming concerned about how much sleep is left before morning. Occasional disrupted sleep is common. If this becomes a frequent pattern, however, it can leave you feeling tired, irritable and less able to cope with stress during the day.
What can help when anxiety feels worse at night?
There is no single technique that works for everyone, but it can help to reduce the pressure you place on yourself to immediately stop thinking. Trying to force thoughts away can sometimes make you focus on them even more. Some people find it helpful to write down whatever is worrying them before bed. This can give your mind somewhere to “put” the thought rather than repeatedly rehearsing it. A regular wind-down routine may also help signal that the day is coming to an end. This could include reducing work or emails late at night, stepping away from stimulating content, reading, listening to something calming or spending a little time preparing for the following day. The aim is not to create a perfect sleep routine, it is to reduce the amount of mental activity competing for your attention when you get into bed.
Should I get out of bed if I cannot sleep?
If you have been lying awake becoming increasingly frustrated, staying in bed while actively worrying can sometimes make the situation feel worse. Some people find it easier to briefly get up, sit somewhere quiet and return to bed when they begin to feel sleepy again. What matters is avoiding turning the night into another problem that you feel you have to solve perfectly. A difficult night does not automatically mean the next night will be the same.
When does anxiety at night become something worth getting help with?
Everyone worries sometimes. Night-time anxiety may be worth discussing with a professional when it becomes persistent, starts regularly disrupting sleep or affects how you function during the day. You might also consider seeking support if you notice that anxiety is beginning to affect your work, relationships, mood, concentration or willingness to do things you would normally do. The issue is not simply whether you feel anxious, it is how much the anxiety is affecting your everyday life.
Can therapy help with night-time anxiety and overthinking?
Talking therapies can help people understand what is driving persistent worry and develop different ways of responding to anxious thoughts. Cognitive behavioural therapy, or CBT, looks at the relationship between thoughts, feelings and behaviours. It may help you identify patterns that keep anxiety going and develop more helpful responses to them. Counselling can provide space to explore worries, stress and difficult experiences in a confidential environment. In some circumstances, a broader mental health assessment may also be appropriate, particularly where anxiety is persistent, complex or occurring alongside other mental health difficulties. The most suitable type of support depends on the individual.
Anxiety does not always look obvious during the day
One reason night-time anxiety can be confusing is that you may appear completely functional during the day. You go to work. You deal with people. You get things done. Then the day stops and your mind becomes much louder. That does not make the experience any less real. Sometimes it simply means that you have been occupied enough during the day that the worry has not had much space to surface. If anxiety is regularly taking over your evenings, disrupting your sleep or making everyday life harder, it may be worth speaking to someone about what is happening.
Looking for support with anxiety?
The Therapy Company provides mental health assessment and therapy for adults, children and young people across the UK. Appointments may include CBT, counselling or psychiatric assessment, depending on the type of support required.
Online appointments are available nationally where appropriate, with face-to-face appointments also available from our Preston location.
Contact The Therapy Company to discuss the most suitable next step.