We’ve all been there. Even on a day when nothing particularly worrisome has happened, our minds go into overdrive when our heads hit the pillow and keep us from falling asleep. Or, we wake up at night and can’t fall asleep because our thoughts start racing. What‘s going on?
“If you’re suffering from anxiety at night, then you likely have generalized anxiety,” says Tashinea Bernadin, M.D., a Piedmont family practice physician. In other words, there’s nothing special about nighttime anxiety, at least in terms of causes. You probably feel anxious for the same reasons you do during the day. At night, though, it’s more noticeable. You have nothing else competing with your attention. This gives all the worries you didn’t have time for during the day a chance to come to the forefront.
What causes nighttime anxiety?
“Causes of night anxiety are typically the same as causes of general anxiety,” Dr. Bernadin says. “Sleep deprivation is one, along with any major life stressors—work, deaths in the family, moving, divorce.” And of course, when you worry about not sleeping, that can keep you awake!
The worst thing you can do when feeling anxious at night is to let your mind get away from you. “Mindfulness techniques can help with anxiety,” Dr. Bernadin says, “which basically means being present in the moment … not thinking about things that need to be done, but reflecting on the softness of your pillow,or your breath.”
Breathing exercises are a great way to induce a state of mindfulness and reduce nighttime anxiety. Instead of allowing anxious thoughts to take over, you can concentrate on slowing your breathing, inhaling deeply through your nose and letting it out slowly through your mouth. When your breathing slows down, it sends a signal to your brain and body that it’s time to go to sleep.
What else can calm an anxious mind?
Some people find it helpful to get troublesome thoughts out of their heads and onto paper. Keep a notebook or pad of paper next to your bed where you can write down what’s bothering you.
While it’s a bad idea to look at your smartphone just before bed, listening to it can help you sleep: use an app to listen to a relaxing sleep story, white noise or even a podcast—there are some designed to lull you to dreamland.
And, of course, there’s always soothing, relaxing music. The right songs can calm your autonomic nervous system, leading to slower breathing and a reduced heart rate, which will help you sleep.
If these tips don’t help you, or if you find yourself unable to fall asleep or stay asleep night after night, it’s time to consult a doctor. Dr. Bernadin says you should also seek medical attention if you experience palpitations or have the sensation of impending doom.
To make an appointment with a Piedmont physician, save time: book online.