Everyone experiences anxiety differently. There are people who often wake up with great despair that invades them. They tend to experience most of their anxiety in the morning, and while it can last all day, it is usually not as bad as it is when they get up. But there are many other people who suffer a type of anxiety that worsens or worsens significantly at night. They also feel anxiety during the day, but it is during the night hours when it tends to be much more overwhelming.
The causes of nighttime anxiety
The night anxiety It can appear because of the high levels of stress generated during the day, sometimes due to work, family life, or even for no apparent reason.
But when anxiety worsens at night, it can also be caused by other problems, including the association of the bed with the feeling that the invasive thoughts that prevent us from relaxing to fall asleep will appear hopelessly. In addition, the lack of distraction or occupations during these hours forces us to think even more about our dreaded anxiety, recurring thoughts about everyday problems, or about the future appear ... and simply that spiral of invading and often catastrophic thoughts that prevent us from sleeping, in addition to approach the worst scenarios that our mind is capable of creating.
But although the causes of anxiety can be somewhat confusing, the reality is that it is there and it seems that it has come to bitter us the little day we had left.
We will review the possible causes of the night anxiety:
- Post-work stress: Many people experience considerable anxiety after work, because it has caused considerable stress. When you suffer from work stress for a long time, it is easy to return home with our own anxieties and anxieties, so it is not uncommon for tension to grow, which leads us to anxiety later in the evening.
- More distractions during the day: during the day, in the morning and in the afternoon, we are much busier. Distractions are really an important tool to relieve anxiety. When we are busy at work or in any other activity during daylight hours, we will be less likely to be invaded by anxious thoughts. But once all that is over and the distractions are gone, anxiety has a tendency to emerge, like bubbles that rise to the surface.
- Restless Leg Syndrome: Restless legs syndrome is a condition that begins in the afternoon and can cause discomfort and even pain in the legs. This can cause great difficulty sleeping, in addition to causing anxiety symptoms every time it begins to occur.
- Associate certain events with the night: For many, anxiety is associated with various events. For example, if we usually fight with our partner or family at that time, then going to bed will create a high level of anxiety and destructive thoughts, even if we have stopped the disputes. If we have had several discussions or problems at dinner time or later, when bedtime approaches, our body becomes tense and unable to relax enough to fall asleep.
- Physical responses: Some people are more likely to experience more body aches, pains and fatigue during the night, because the lack of distractors makes them focus more on their bodily sensations. This discomfort can easily generate high levels of anxiety.
Some people are more likely to show more intense biological responses due to changes in brain chemistry, different energy levels depending on the time of day, or diet, for example, and all of them factors that may differ at night in Comparison with the day.
Further, some individuals become their own mental enemy during the night. The most likely reason is simply the lack of distractions. Anxiety has a tendency to take over when we are lost in our own thoughts, and unfortunately, most people tend to focus more on their personal problems during these hours of the day, because our body is less active and busy.
How to prevent nighttime anxiety
There are some very simple methods to reduce anxiety at night, and they are easy to put into practice if we are really willing to change. These include:
- Keep busy: The first thing to do is try to stay mentally busy. No matter how tired you are after work, make sure you have planned several things to do that distract you after the workday. This will reduce the time spent feeling down or lost in your own thoughts, which is important to reduce anxiety.
- Exercise: It is also very beneficial to stay physically active. One of the best short-term anxiety cures is aerobic exercise. Try even for a little walk, this helps to reduce anxiety symptoms and your ability to cope with stress.
- Create a boring routine: If staying busy and exercising is not something you can do, a boring routine can help. Routines are synonymous with comfort. But be careful, your routine must involve doing something, like reading, writing (you can create a blog of something you like) to draw, listen to music ... knowing exactly what you are doing at all times and that this will become a routine It can be very soothing for the mind and body.
- Set goals: It is also interesting to set objectives or goals that you can work with every night. This helps us to somehow focus on the future and on achieving that goal. Even if one of those goals is to finish a puzzle, this will improve your ability to cope with anxiety.
- Self-knowledge: Finally, make sure you are aware of your feelings. The more in tune you find your way of feeling, the more you can break the cycle of the dreaded anxiety. If you start feeling anxiety at night, don't try to fight it. Recognize yourself, try to see what you are doing and then try to find out why. The fight against anxiety makes anxiety worse. But accepting it can make it easier to put it aside.
These are some of the tools designed to break the cycle of night anxiety. And even if they don't cure it completely, all these tips will help you reduce the levels of anxiety you experience at night, which will also help you to sleep better.