For many, the quiet of the night is not a time of peaceful rest but of unwanted worry and racing thoughts. If you’ve ever found yourself lying in bed, suddenly overwhelmed by anxiety, you’re not alone. According to experts, the late hours are often when anxiety becomes most intense.
In fact, recent studies, including a 2024 report in Psychiatry Research, confirm that general anxiety symptoms peak at certain times of day—8 a.m., 4 p.m., and notably around 1 a.m. But, according to experts, it’s the evening that tends to bring on the worst racing thoughts and feelings of unease.
Why Nighttime Feels Like Anxiety O’Clock
Several factors contribute to the intensification of anxiety at night:
Isolation – “At night, most people are alone, while the world sleeps,” says Dr. Cox. During the day, we’re often distracted by work, social interactions, and other obligations. At night, that external stimulation fades, leaving us alone with our anxious thoughts.
Cognitive Exhaustion – The longer we stay awake, the more our brains struggle to manage emotional regulation. By night, when our mental and physical energy reserves are depleted, it’s harder to fight off intrusive, anxious thoughts.
Rumination – Dr. Jeffrey Strawn, Director of the Anxiety Disorders Research Program at the University of Cincinnati, notes, “During the day, you’re busy with responsibilities. But when you get into bed, there are fewer distractions, which creates the perfect setup for anxiety—ruminating on ‘what if’ scenarios, replaying events, or worrying about the future.”
Is Morning Really Better? How Sleep Can Help Combat Anxiety
It’s a common belief that a good night’s sleep can solve everything, and according to research, this may not be far from the truth. Anxiety and sleep are deeply intertwined—poor sleep is often a precursor to heightened anxiety, and conversely, adequate sleep can reduce anxiety and help you feel more grounded.
Dr. Strawn emphasizes, “Sleep is medicine. Anxiety often feels worse at night because we haven’t had a chance to recharge. A good night’s rest helps reset our emotional state and can make a significant difference in how we feel the next day.”
Tips for Managing Nighttime Anxiety
For those who experience anxiety at night, experts suggest several strategies to help manage symptoms and improve sleep quality:
Create a “Worry Time” During the Day: Allocate 10 minutes during your day to consciously focus on your worries, says Brown. Writing down your concerns can also help get them out of your mind before bed. “It’s about telling your brain, ‘I’m addressing this now, so I don’t have to deal with it tonight,’” she explains.
Practice Mindful Redirection: If anxiety strikes outside of your scheduled worry time, gently redirect your thoughts. Acknowledge the worry, but tell yourself that it will be dealt with during your designated time, not now.
Journaling: If you’re overwhelmed by nighttime anxiety, keep a journal by your bedside to jot down quick notes. This process signals to your brain that you’re acknowledging the worry without getting consumed by it. “However, don’t turn it into a novel,” says Dr. Strawn, as long journaling can exacerbate anxious thoughts.
Avoid Negative Sleep Habits: Brown advises avoiding the trap of going to bed too early when you’re not actually tired. Lying in bed awake can worsen anxiety and make falling asleep even harder. Also, be cautious about self-medicating with substances like alcohol or marijuana, which may offer temporary relief but ultimately disturb sleep quality.
Get Up if You Can’t Sleep: If you’re unable to fall asleep within about 15 minutes, leave the bed. Engage in a low-stimulation activity like reading or practicing a relaxation technique to calm your mind. Dr. Strawn recommends staying away from anything that could trigger more anxiety, like checking emails or watching stimulating TV shows.
Conclusion
Anxiety may feel especially intense when the world goes quiet at night, but understanding the science behind this phenomenon can help you take proactive steps to manage it. By adopting healthy sleep habits, practicing mindful worry management, and implementing strategies like journaling and cognitive redirection, you can regain control and create a more peaceful bedtime routine.
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